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Physical Fitness

To view this section in video format, please click on the links below.

 

Part 1    Part 2    Part 3    Part 4    Part 5    Part 6    Part 7

Before anything else, I have to tell you this:  You MUST exercise!  I wouldn’t be doing the right thing to tell you otherwise. You don’t have to start putting hours at the gym every week, or on the running trail either. You just need to start. Now.

Of course, it’s always a good idea to consult with your healthcare provider before starting a fitness routine.

Just because you’re a middle age man or woman isn’t an excuse to not exercise.  If anything, it’s all the more reason to exercise.

If you’re not exercising now, start today.  Start slow.  Do some pushups, pull-ups and planks.  Go for a walk. Just do something! Please!

And then, kick it up a notch.  Do a little more.

Look at the reasons below why you should exercise.  But just start now!

Tell you what I’m going to do.  I really want you to start exercising now.  And so I am going to give you a 47-page eBook for free, although I could sell it in the online store.  Yes!  Click here to download it right now.

In addition, here are some videos on how to do bodyweight exercises:
https://www.youtube.com/watch?v=j57HMjVM7Is – I like this one because he shows the “Beginner” version in the upper right of the screen.
https://www.youtube.com/watch?v=L77b57erQ4M – a beginner’s workout, but more intense.
https://www.youtube.com/watch?v=_W9B2ffnO5c – also for beginners and he makes it really easy to start.

Although I don’t perceive women as “weak”, nor incapable of extreme fitness, sometimes they just haven’t made the opportunity to exercise for a long while.  So here’s a very-easy basic workout for the gals: https://www.youtube.com/watch?v=bYTZrFDzQtU

Whew!  OK.  I hope you’re ready to start today.  Yes, today, unless it’s 10pm.  But seriously, start right away, even if you only do a few exercises.  And be regular.  I suggest you workout 6 days a week, and take Sundays off to allow your body to have a break and heal up any minor strains, etc.  But you don’t want to be doing weightlifting workouts on the same muscles every day, though.

If you’re not ready to start today because you feel you’re just in too bad of shape and it’s too late, take 4 minutes and watch this video: https://www.youtube.com/watch?v=qX9FSZJu448 It could change your life.  Really.

And, check out this video of a guy who didn’t start training until he was 56, and is in great shape:
https://www.youtube.com/watch?v=bBkeUO_Wy8I

Got it?  Ready to get started?  Good!

So you really need to keep track of your workouts.  Here’s why.
1) It helps to keep you on track.  If you have a chart like the one below, and you skip a day, there’s a hole in the chart.  You should feel like you weren’t committed that day, and resolve to not do that again.
2) It helps you to keep pushing yourself.  If you don’t keep pushing yourself, you’re not going to progress.

Here’s an example.  Let’s say you are just starting out and haven’t been doing any exercise.  Plan to do pushups 3 days a week, and also go for a
20-minute walk on 3 of the other days.

Then create a “Success Log” where you keep record of your successes.  For example, you could have a format like this:

table-img

Then, for your pushup days, put down how many you did.  For your walk days, put down how many minutes you walked.  On Sunday, look over your log and see where you have failed, if at all.  If you’ve done well, feel good about yourself, and that you’ve accomplished your goal!

After a few weeks, if you’re doing 10 pushups every day, then try to increase to 15 a day, or maybe do 10 pushups twice a day.  If you’re walking 20 minutes every day, maybe shoot for 25 or even 30.

Now, this is a good start, and if you’re doing one of the bodyweight workouts in the videos above, that’s even better.  But what you really need is to have some equipment that will continue to challenge you in a more intense and measurable way.  Based on my experience and research, I suggest a fanbike for cardio and kettlebells for weight training.

But before I go on to explain more about that, I want to give you some reasons why you should exercise besides “I’m supposed to”.  That’s nice to talk about, but it won’t keep you on track at 7am when you’d rather just snooze an extra half-hour, or at night, when you’d rather watch some TV.

 “I am what I am today because of the choices I made yesterday”.

I saw a great saying when I was gathering information for this site, and I just spent 20 minutes finding it because it so fits so perfectly into this section right here.
“If it’s important to you, you’ll find a way; If it’s not, you’ll find an excuse”

If you’re still not convinced, here’s a list of some benefits of exercise:

BenchPressGuy

10 of the Best Reasons to Exercise

  1. Improves the quality of your life. The old adage, “Add life to your years, as well as years to your life by exercise,” has considerable merit. A properly designed exercise program will give you more energy to do the activities you enjoy and will enhance your functional capability to do the things you like to do at home, work and play.
  2. Relieves depression. Several noted psychologists have concluded, “Exercise is nature’s best tranquilizers.” Researchers have found, for example, that mild to moderately depressed individuals who engage in aerobic exercise for 15-30 minutes at least every other day typically experience a positive mood swing within two to three weeks.
  3. Increases your metabolism. A person’s basal metabolic rate (BMR) is the amount of energy used by the body while awake and in a state of complete rest. The BMR is affected by several things — gender, body composition and activity level.A regular exercise program will help prevent a decline in both your lean body mass and your BMR. Additionally, the need to rely on exercise to maintain a caloric/metabolic rate balance would be lessened if you also incorporate other forms of physical activity into your daily routine (gardening, yard work, parking your car farther away and walking, taking the stairs, etc.).
  4. Enhances self-image. Research has documented the assertion that individuals who exercise regularly feel better about themselves than do sedentary individuals. Strong evidence exists that all factors considered, the more you exercise (to a point), the more your sense of well-being, personal value and self-esteem goes up.
  5. Offers an excellent way to reduce stress. Several studies indicate that exercise dissipates negative hormones and other chemicals that build up during periods of stress. Exercise also generates a period of substantial emotional and physical relaxation that sets in about an hour and a half after a relatively intense bout of physical activity.
  6. Reduces the risk of heart disease. Experts have found that non-exercisers have two times the risk of heart disease than individuals who exercise regularly. Exercise has been found to increase the ability of the blood to clear away clots in the blood vessels.Furthermore, individuals who exercise on a regular basis are at least 20 percent less likely to suffer a fatal heart attack. The point to remember is that your heart needs more than love — it needs the beneficial consequences of exercise, which include reduced demand on the heart to pump blood, increased stroke volume, lowered heart rate and less wear on your cardiovascular system.
  7. Can slow the aging process. It is never too late to improve the functional quality of your life. Solid exercise can slow the age-related decline in the various physiological systems that many individuals experience as they get older. For example, instead of losing aerobic fitness, as older adults often do, proper exercise can help to maintain your aerobic capacity as you age. Furthermore, sound strength training exercise can reverse the loss of muscular fitness that typically occurs in older adults when they haven’t been exercising or been active.
  8. Increases the “good” (HDL) cholesterol. Exercise is one of the few voluntary activities that is effective in raising your level of HDL — the type of cholesterol that lowers your risk of heart disease. In fact, research indicates that for every 1 percent increase in HDL you experience, you incur a 2 to 3 percent reduction in your risk for heart disease. At the same time, exercise increases our level of HDL, it lowers the LDL (the “bad” cholesterol).
  9. Improves the quality of sleep. Researchers have found that exercisers go to sleep more quickly, sleep more soundly, and are more refreshed than individuals who do not exercise.
  10. Keeps your mind sharper. Numerous studies have shown that individuals who exercise regularly have better memories, better reaction times and better levels of concentration than non-exercisers. All factors considered, research suggests that exercise can do for your mind what it does for your body — energize and revitalize it!

If you’d like to see more information on these reasons, there’s an excellent article on that here https://www.psychologytoday.com/blog/fulfillment-any-age/201205/19-reasons-exercise

46% Less Likely to Die

Bet that got your attention.

In a recent study, researchers analyzed data on 30,162 people aged 65 and older, with an average age of 74. About 10 percent of them regularly did  strength training. In a 15-year period, almost a third of the participants died. The people who did strength training at least twice a week were 46% less likely to have died for any reason than were those who strength-trained less often or not at all.

The strength-training group was 41 percent less likely to have died because of a heart problem and 19 percent less likely to have died from cancer. The study suggested that people do moderate-to-high-intensity muscle-strengthening exercises 2 or more days every week.

The exercises, such as weightlifting, stair climbing and using resistance bands, should work all major muscle groups. The study suggests strength training as part of an overall activity program that also includes aerobic activity.

http://www.newsmax.com/health/health-news/exercise-reduces-risk-cancer-esophageal/2016/05/16/id/729066/

In this section, I will focus on several different workouts, two of which I use myself. One is the kettlebell workout, which is basically a musculo-skeletal workout, and the other is a cardio-pulmonary workout using an old-school  Schwinn AirDyne fanbike.  Right now, the best fanbike to get is the Xebex FanBike.

Kettlebells

KettleBellSet1b

The Wikipedia shows: “Kettlebells were developed in Russia in the 1700s, primarily for weighing crops. It is said that these farmers became stronger and found them useful for showing off their strength during festivals. The Soviet army used them as part of their physical training and conditioning programs in the 20th century . They have been used for competition and sports throughout Russia and Europe since the 1940s.”

I have my own set of kettlebells ranging in weight from 8 kg to 32 kg (about 18 pounds to 81 pounds). Because of this, I am able to work out anytime I want. In about half the time it would take to drive to the gym, work-out, and drive home, I can do my workout.  In addition, the kettlebells only take up a space about 12 inches by 24 inches, and I can do my entire workout in a space that’s only 72 inches by 24 inches!

I’ve also found that by having my own kettlebells, I’m a lot less likely to make excuses and put off working out.

Another advantage to kettlebells is that you can do movements with them that you can’t do without great difficulty by using dumbbells, for example. A few of these exercises would be the halo, kettlebell swing, and the two-handed kettlebell press.  There are other advantages to kettlebells, but to me these are the most important ones.

If you’re interested in trying kettlebells out, you can either go to a gym that has them, and will let you do a trial work out, or you can buy one to try out at a place like Walmart.

Maybe I’m a purist, but I do suggest that you get only the cast-iron kettlebells. I just looked at the Walmart website to check on their pricing, and I noticed they had some that were “vinyl, cement-filled design”. Not what I’d buy. LOL!  Also, a friend of mine said that he has seen the cheap ones at the gym, and they were broken.

I bought mine from a company that has great prices, free shipping and a good guarantee.  I have arranged for you to buy them through my recommendation, and I get a little commission on them.  If you purchase through the link below, just let me know and I will send you a coupon good for a free copy of the Ultimate Kettlebell Training, a $47 value.  Check it out here: middleage.org/downloads/ultimate-kettlebell-training/
Just order through this link:  http://www.fringesport.com/collections/kettlebells/

Otherwise, just buy them wherever you want to.  Again, I do suggest getting only cast-iron kettlebells. And if you buy online, be sure you know what the shipping cost will be.

The FanBike

Schwinn AirDyne_AD4_2

The other piece of equipment that I use almost every day is the Schwinn AirDyne. I love this bike!

Let me tell you one thing I really like about this bike.  The suggested amount of exercise time per week is 150 minutes.  If you look at it as a half-hour a day, 5 days a week, it can still look like too much work.

Here’s how you can get your exercise time in almost painlessly.  Use the fanbike for a 10-minute session in the morning, and then another 10-minute session in the afternoon.  Do that, and you’ve got 140 minutes in a week, and that’s close enough for me.

I keep my bike in my home-office, so it’s a great way to take a break and get my body moving without even leaving my office. You could, or course, put the bike in a place where you could watch TV and ride too.

Easy Rider

Because the bike starts out really easy, and then gets harder to ride as you go faster, it is perfect for any level of fitness. Move your legs and arms faster or slower to determine the amount of resistance you experience in real time, without having to stop to adjust knobs and settings.  So start out slow, and after a few minutes, if you feel like it, pedal a little faster.  If that gets too hard, then all you have to do is slow down a bit and the resistance drops automatically.

Then, if in a minute you feel like you want to make your workout more intense, go a bit faster, and it gets a little harder to pedal. This continues until you will probably run out of energy and strength before you go as fast as possible on a fanbike.

I’ve seen videos of some pretty-fit looking guys who were trashed after a 1-minute workout.
Watch this short video:  https://www.youtube.com/watch?v=qcj-Ul3bn8c
Or this one:  https://www.youtube.com/watch?v=umD8P4x2qbY Notice how about at the 40-second mark, the guy starts running out of energy.

Want to do HIIT (High Intensity Interval Training)?  This is the machine for it. Check out this video (warning: bad language)  https://www.youtube.com/watch?v=k3kiQ4lhD4g Notice the 2 muscular guys who are totally wasted after only 20 seconds!

(BTW: Read my info on HIIT training below)

On the other hand, if you are totally out of shape, and want to slowly work into shape, this is also the bike for you.  Seriously, even if I had some terrible illness, and could barely walk, this is the exercise I would choose.

Here’s a video that compares the Schwinn, the Assault and the Xebex: youtube.com/watch?v=5bUOd9W6iP4

An Oldie But Goodie

I don’t remember where I got my AirDyne Model AD4, but it’s a great piece of equipment. It was introduced in 1978 and was made until 2002, and the one I have is probably 25+ years old and it still works great, although it’s a bit noisy.

There are a number of things I love about the AirDyne. The first thing is that it can exercise both the upper and lower body at the same time. To me this is extremely important. You can exercise the legs alone, or the arms alone, or everything at once.

In addition, you can vary the arms exercise by changing your hand position. By this I mean that you can either have your palms facing downward on the handles which will emphasize your upper back muscles more, or you can have your palms facing upward, which emphasizes the biceps more.

Another thing I love is that the resistance increases as your speed increases. So the faster you pedal, the harder it gets. The same goes for the arm bars. Although I’m in pretty good shape, I have never used the AirDyne at full resistance. That having been said, if you’re in super shape, you may be able to use it at that level, but not for a long period of time

Here’s a video that claims to show 50 different exercises with the AirDyne. youtube.com/watch?v=tyhTm-7_bGU There are some of them that are pretty risky-looking and which I don’t recommend, but you can see the variety you can create with this bike.

Here are some sample fanbike workouts:
bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html

A New Game

These days, the AirDyne is no longer made by the original Schwinn company.  I have checked out the new company’s cheaper models and do not suggest them at all.  The one I tried, which I believe was the AD6, had very little resistance available, even at the highest speed.  In addition, it did not feel very sturdy.

Look, here’s the deal as I see it.

You need to exercise.  Period.  For the rest of your life.

You can buy a cheesy piece of equipment that won’t work that well, and which you’ll outgrow in a few months if you’re serious about getting fit, and then you’ll have to sell it, lose a bunch of money and then buy the high-quality one you should have bought in the first place.

Or, you can buy a high-quality fan-bike that’ll be a pleasure to use, and it will last you for the next 30 years, like mine has.  There are3 options to use for a gym-grade version of the AirDyne, which was really a home-quality bike.

There’s the Schwinn AirDyne AD Pro, the Assault AirBike and the Xebex.  Quality-wise, I believe they’re all good quality.  I have never tried out the Schwinn, as there are none in my area to try.  I do not suggest their cheaper bikes, as I did try one of the lower-grade ones and there was very-little resistance to exercise with.  There are lots of other fanbikes that you can get for around $200-$300.  If you can actually go and try one for yourself, and it feels like a solid bike, well-made and gives you a great workout, then go ahead and buy it.  If you really get in shape, you’ll probably wind up selling it and getting a “real” fanbike, but that’s up to you.

I did try out an Assault, and it was a good bike.  The Xebex was actually launched about a year after the Assault, and was designed to improve on the Assault.  Here’s a video that compares the Schwinn, the Assault and the Xebex: youtube.com/watch?v=5bUOd9W6iP4 .  The Xebex has made a number of improvements over the Assault, which the video will explain.

They all have a, MSRP price of $999, and I have not seen the Schwinn nor the Assault for less than that.  I have seen the Xebex on sale, but if you’ll email me at http://middleage.org/contact/ and tell me that you want to buy one of these, I will make sure you get the bike for $849, which includes free shipping.  In addition, I will send you a coupon worth $50 in our online store.

The Xebex FanBike

Xebex11

The Xebex fanbike has many top-quality features, including:
● A 104lb steel frame
● A Heavy-Duty 24″ fan (27″ with Fan Housing)
● The bottom bracket has a sealed cartridge bearing
● Heavier base and handles produce a more intense workout
● An increased range of motion for the arms
● The pedal arm uses bearings, which stays tighter over time
● Rubber-dipped handles
● 4-way adjustable seat
●  The digital console tracks distance, speed, pace, calories burned, watts, and heart-rate.  It includes programmable interval functions
(Work, Rest programs), and allows for setting distance or time tracking, tracking in meters or thousandths of a mile.

Xebex Fitness has more than 20 years of experience in designing, developing, and manufacturing traditional cardio equipment.  This bike has a 5-year warranty on the frame and a 2-year warranty on the entire bike.

The Xebex fanbike digital console has everything you need. Start pedaling and the console immediately tracks distance, time, speed, calories, watts, and heartrate. The console also allows for switching between units of measurement…Meters or Miles…and measures to the tenth of a calorie so you know your exact progress.

They’ve also included the ability to “SET” or “TARGET” distance, calories, and time while the console counts down from your targeted goal so you know just how much longer to work for.  There are multiple pre-set interval programs as well as the ability to custom-program your desired interval or work/rest periods.

If you want, you can choose the heartrate monitoring program to monitor your pulse and build up your aerobic base.

The frame is manufactured from high-tensile steel that is sealed with a layer of industrial-strength powdercoat paint. To ensure durability and long periods of maintenance free use, all moving parts employ sealed cartridge bearings, and the cranks are forged chromoly steel.

Exercises like “moderate cycling” and “cross-country running” burn 563 calories an hour, while the AirBike can burn up to 66 calories a minute or almost 4,000 calories an hour!  This means that a full-on 10-minute fanbike workout would burn more calories than a 1-hour cross-country run!  How’s that for using your time and effort well?

The Real Deal

Here’s where I am at on this bike. I believe that it is a great gym-quality bike, and one which will literally last you the rest of your life. The list price is $999, although it is sometimes on sale. As I write above, you can get it through this Website for $849 including free shipping in the continental U.S. if you contact me at http://middleage.org/contact/ and let me know that you are ready to buy one of these, I will make sure you get the $849 price, which includes free shipping.

In addition, I will send you a $50 coupon to be used in our online store.

$50Bill1

The bike’s not cheap at $849, but it is a gym-grade piece of equipment, not consumer or home grade.  It’s built to have dozens of hardcore CrossFit guys hammer it day after day and continue to work perfectly.

In reality, it’s a long-term investment, because you won’t wear it out.  Think about it: over 2 years, $849 is about $35 a month, less than what some gym memberships cost. So after 2 years, it’s kind of like getting a free gym membership. Of course, you’ll still need your kettlebells, but they’re a lot less expensive.

That having been said, I also believe that the old-school AirDyne (like the brown one in the photo above) is a very good bike. Maybe it’s about 50% as good as the Xebex FanBike. I have seen them on eBay for around $300-$400, but many, if not most, of them you will have to pick up from the seller, as they will not ship the bike.

I have also seen them on Craigslist for about the same price, but you’ll have shipping unless you pick it up. If you just can’t afford the AirBike, then keep checking, and maybe you’ll find an AirDyne. If you do buy a used one, make sure it’s in OK condition, although these bikes are really sturdy, so they should be OK.

HIIT1a

High Intensity Interval Training

HIIT, or high-intensity interval training, is a training technique in which you give all-out effort through quick, intense bursts of exercise, followed by short recovery periods.

Now I’m not saying that this is a bad method, but in the Wikipedia a few interesting comments are made. https://en.wikipedia.org/wiki/High-intensity_interval_training

“Compared with other regimens, HIIT may not be as effective for treating hyperlipidemia (high fat levels in the blood) and obesity, or improving muscle and bone mass. Researchers also note that HIIT requires “an extremely high level of subject motivation,” and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.”

The results of one study showed “Subjects using this method trained 3 times per week obtained gains similar to what would be expected from subjects who did steady state (50–70% VO2max) training five times per week.“ This shows that there could be a time-saving benefit, but that the gains were similar to people who just did regular exercise.

The question here, is whether or not someone could keep up the commitment and energy requirements of High Intensity Interval Training, as it requires bursts of 80 to 90% of maximum capacity.

If you have an interest in this training method, I would suggest you do some research on the Internet. If you’re still interested, then you can give it a try and see how it works for you. Keep in mind that if you’re over 50, working at that high a level of intensity can put substantial strains on your muscles, joints, heart, lungs and other body parts.

Obviously some guys who come to this site will range from great shape to barely walking or even less.  Be sensible and don’t overdo things.  See your healthcare provider, and ask their advice on what to do and what to be careful about.

A recent study showed that a 10-minute interval training workout, which involved just 1 minute of total sprinting time, was just as good as a 50-minute endurance workout done at a moderate pace in terms of getting people fit. Men in the study who did the interval-training workout showed similar improvement in aerobic fitness, metabolism and muscle function as men who did the endurance workout.  Read more at https://www.yahoo.com/news/just-short-workout-151747837.html

To see some information about a study with using HIIT for guys over 62, you may wish to go to http://medicalxpress.com/news/2015-11-high-intensity-interval-beneficial-older-men.htmlThe results of the present study indicate that low-volume, low-frequency HIIT programs are a feasible and effective method of improving indices of peak muscular power in sedentary but otherwise healthy aging men,” the authors write.

In this article about HIIT at foxnews.com/health/2015/11/30/high-intensity-interval-training-offers-short-sweet-and-effective-workout-routine.html – it shows that  “Much of the data involves people over 50 years of age, who stand to reap more of its benefits; after 50, people start losing muscle mass, especially the fast-twitch fibers that enable everyday activities like climbing stairs or recovering from a stumble”.

Finally, here’s an article that states that HIIT is not as good as endurance exercise ifor losing weight.  “High-Intensity Interval Training (HIIT) is touted as the fastest way to get lean, but according to ground-breaking new research from the University of Sydney’s Charles Perkins Centre, only endurance exercise goes the distance if you are chasing fat loss.”
Read more at http://medicalxpress.com/news/2014-05-high-intensity-interval-workouts-hiit-dont.html#nRlv

If you want to see a video about hard-core HIIT fanbike workouts, check out this page:
http://www.bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html
You’ll find great info, some nice videos and also several different fanbike routines.

Don’t HIIT Your Heart Too Hard

Cardiac1b

An article at http://medicalxpress.com/news/2016-02-high-intense-unhealthy-heart.html shows “There is growing evidence that high levels of intense exercise may be cardiotoxic and promote permanent structural changes in the heart, which can, in some individuals, predispose them to experience arrhythmias (abnormal heart rhythm).”

It’s important to note that this article refers to possible causes, and also in endurance athletes.  But to me, the important part is that it is possible that intense exercise can cause damage to the heart, and that this (my opinion) may be amplified when the exercise is performed by people of a more-mature age.

The article continues “Without challenging the undeniable evidence supporting low and moderate intensity exercise, this review by sports cardiologist André La Gerche, MD, PhD, provides a balanced discussion of the available data for and against the concept that intense exercise, particularly endurance exercise, may cause adverse cardiac changes in some athletes.

Also read:
http://medicalxpress.com/news/2011-12-links-ventricle-heart.html#nRlv &
http://medicalxpress.com/news/2014-10-years-a-fibflutter.html#nRlv

So my suggestion, besides talking to your healthcare provider, is to be sensible.  Workout hard, but don’t get crazy and push your heart to the limit too much. Good solid workouts with moderate exercise will provide all of the benefits you need.  Remember, you are exercising for good health and longevity, not to compete in the Olympics or mixed martial arts.

46454518 - active and young woman doing pullups

Bodyweight Training

These days bodyweight training is very popular. I like the idea that it’s something that can be done with no equipment, as that not only saves people money, but it allows them in some cases to do a workout the matter where they are at. The exception to that is that there are a number of bodyweight exercises that require things like a chinup bar, a sturdy frame for parallel-bar dips, etc.

The reason that I’m not big on bodyweight training is that to me, fitness training is all about continuing to challenge your fitness level. In some cases, with bodyweight training, you can have some challenges, such as doing push-ups with your feet on a chair, doing several sets of each exercise, etc. but once you’ve gotten past that point you really have nowhere to go.

As I mention at the beginning of this section, here are some videos on bodyweight exercises:
https://www.youtube.com/watch?v=j57HMjVM7Is – I like this one because he shows the “Beginner” version in the upper right of the screen.
https://www.youtube.com/watch?v=L77b57erQ4M – a beginner’s workout
https://www.youtube.com/watch?v=_W9B2ffnO5c – also for beginners and he makes it really easy to start.

Although I don’t perceive women as “weak”, nor incapable of extreme fitness, sometimes they just haven’t made the opportunity to exercise for a long while.  So here’s a very-easy basic workout for the gals: https://www.youtube.com/watch?v=bYTZrFDzQtU

Also, you can click here to download my free copy of Bodyweight Blitz right now.

So, if this is what it takes to get you started, then go for it.  But I still believe that you need to use training that allows you to keep track of your progress, and which can continue to challenge you to increase your workout.

StepsToSuccess

Building Strength by Setting and Achieving Goals

For myself, I always keep an exercise record or log so that I know not only how hard to challenge myself in my current work out, but also so that I have a standard that I can work with in order to increase my fitness.

Let me give you an example. Suppose I am training on my AirDyne, and my routine is like this:

  • Legs only – one minute at a resistance of 1.5 – warm-up
  • Legs and arms – one minute at a resistance of 2.0 – warm-up
  • Legs only – one minute at a resistance of 1.5 – resting
  • Legs and arms – one minute at a resistance of 3.0 – Level One
  • Legs only – one minute at a resistance of 1.5 – resting
  • Arms only – one minute at a resistance of 2.0 – Level One
  • Legs only – one minute at a resistance of less than 1.0 – cool-down
  • Legs and arms – one minute at a resistance of 3.0 – Level Two…etc.

Now, after I’ve been able to work out at this level for perhaps two weeks, then I might raise my resistance starting at Level One by .5. Thus, for example, my legs only session at level One would be at a resistance of 2.5 instead of 2.0.

In this way, I can continue to challenge my fitness level, and increase it. If instead, I’m doing a bodyweight movement of running in place, all I can basically do is increase the time I’m running, but this will not necessarily increase my fitness level.

The same goes for my kettlebell workouts. I always keep a log of what movements I’m doing, what weight I’m using, and how many repetitions I’m doing. In this way, I can continue to challenge myself.

These are reasons why I use kettlebell and fanbike training. Simple to do, can do at home, don’t take a lot of time and easy to measure. To me, all these add up to a fitness program that I can continue to do month after month, and year after year.

More Info

There’s a lot more to be said about physical fitness, but the above information is a good start.  I’ll also be sending more information in my newsletters.

For more information on physical fitness, you can go to our online store by clicking here and check out the related eBooks available there. There are more than a dozen for only $5.

There’s a special reason for that.  If you’re on my newsletter list to receive my latest ways to be happy and healthy, with each newsletter you’ll receive a coupon worth $5 in the online store.  So you can go there and grab any $5 eBook on mental fitness, or any topic you want for free!  Or, you can apply that credit towards an eBook that’s more than $5.

$5Bill

To help you get started, here is a free $5 coupon for the store:  physical-fitness-$5 . Just choose your eBook, and then at the checkout, enter it where it shows “Have a coupon code? Click to enter it”

So go to the online store and grab your free eBook.  While you’re there, check other books in this section, as well as in other sections.  You may find some you like and they all have a 100% money-back guarantee if you’re not happy with them.

Every day I search the Internet looking for great information on happiness and health. For example, I just read about a study that showed why exercise is not important for weight loss; would you want to know about that? So sign up for my newsletter and don’t miss this and many other tips that can make your life better.

If you’re not already on my newsletter list, just click here and sign up.  I will never reveal your information to anyone else, and it’s an easy unsubscribe if you decide you can’t possibly be any happier or healthier.  ;o)

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