Exercising Tips

Just picked up a packet with Ask the Trainer here at work...some highlights for those who want to read, it's Borgess Health and Fitness Center's recommendations...Here goes! Jump on the exercise band wagon, connect with some of these hints and use them in your own exercise program.

Aerobic Exercise: Frequency: 5-7 days per week
Intensity: Moderate (working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation) with an RPE rating of 11-14 on Borgess RPE Scale (I will list that below)

Time: 30-60 minutes per day to maintain health; 60-90 minutes per day to lose weight

Type: Walking, Jogging, Biking, Elliptical, Cross Country Skiing, Swimming, Soccer, Basketball

Resistance Training: Frequency: 2-3 days per week

Intensity: 60-80% of 1 repetition maximum (1 repetition maximum is the maximum amount of weight that you can lift one time. A trained professional should supervise such tests.)

Time: 3 sets, 10-15 repetitions per set

Type: 8-10 different exercises to include a full body workout. Major muscle groups to work are chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, full leg, calves, and abdominals.
Example:
Chest: bench press and chest flys
Back: seated rows, trunk extension
Shoulders: overhead press and shrugs
Biceps: bicep curls and hammer curls
Triceps: dips, overhead extensions
Quadriceps: leg extension and squats
Hamstrings: leg curls, hip extensions
Full leg: leg press and lunges
Calves: calf raises and squats
Abdominals: crunches and planks

Borgess RPE Scale (Rating of perceived exertion)

6= No exertion at all
7-8=Extremely light
9=Very light
11=light
13=somewhat hard
15=hard (heavy)
17=Very hard
19=Extremely hard
20=Maximal exertion

 

 

 

 

 

 

 

 

Thanks for sharing this.... I am setting up my workout and have been just trying the different machines, and not sure about how many reps and sets...

I can tell right now I am sure not going to be doing Aerobic exercise 5-7 times a week along with my weight workout!

Someday.... someday.... maybe.....

Baby steps at first. Work up to the reps.

We can all make exercise our goal....but the gyms are crazy this time of year.

This is pretty much what my trainer has told me and I live by it.  Now, I do only do the elliptical 5 days a week for 50 mins each time and that seems to be enough.  I was thinking of upping it.  Now I see I should.  I have just started doing assisted dips.  It was a little rough on my right shoulder.  I am wondering about continuing them.  How old is too old to begin?  Sometimes I wonder.  I will try again and do less and see how that works out for me.  Thanks for putting this out there.  It is always good to see it. 

It's never too old to begin anything. We just have to listen to our bodies.
Exercise should NOT hurt.

I'll be 54 in Feb.

I'm more healthy at this age then at 20. Age is just a number.
We can do anything we want.

Because your right should hurts, lift lighter weights and just do more reps.