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ruthio
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ruthio is offline
Hampshire uk
Joined: Jul 2014
Posts: 6,650
ruthio is female  ruthio has posted at least 25 times and has been a member for 3 months or more 
 
Yesterday, 10:34 AM
571

Re: Post your daily exercise routine

Exceedingly hot weather is a problem for me, it saps my energy so getting there and back, a car drive then a walk to the pool, isn't on.
I stayed indoors in the cool, but ordinary weather's ok!
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David Schutz
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David Schutz is offline
Santa Cruz, CA
Joined: Jun 2017
Posts: 2
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Yesterday, 07:12 PM
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Re: Post your daily exercise routine

I do a lot of different things, because I enjoy variety and also because of the different benefits. My wife and I go for walks along the beach 2-3 times per week. It's a 6 mile loop. We also go for hikes in the mountains near our home, and again the walk is about 6 miles, but due to the hills, our fitness trackers say we climb 85 flights of stairs during those walks.

We also run sprints, to add High Intensity Interval Training (HIIT) to our workouts. We do these at a path that runs along the beach.

We do HIIT pretty much the same way every time:
- Walking Warm Up: 5 minutes walking
- Running Warm Up: Set interval timer for 5 sets of 30 seconds casual running followed by 90 seconds of walking. The goal here is to get your legs used to the runs, so it’s not about “running” as much as it is about making sure your completely warmed up. I recommend the first run is slow, then steadily add speed, but in these sets are NOT about flat out running.
- HIIT: Set interval timer for 10 sets 30 seconds of flat out running followed by - 90 seconds of walking.
- Cool Down: minimum of 5 minutes of walking.
- Total Time: 40 minutes

I'm also a big fan of resistance training. I vary that at the gym, but the usual program begins with getting on a rowing machine for 10 or so minutes to warm up, followed by:
2 sets squats, with a weight I can't do more than 15 times
2 sets dead lifts, with a weight I can't do more than 15 times
3 sets bench press, first with a weight I can't do more than 20 times, then 2 sets with a weight I can't do more than 8-9 times.
3 sets inverted rows
3 sets pullups to failure
2 sets military press with a weight I can't do more than 15 times
2 sets curls
3 sets bent over rows

Why do I do all this?

The research all points to the importance of both aerobic fitness, which is directly linked to neurogenesis, or new brain cell production, and resistance training.

Aerobic and resistance training provide complimentary, not overlapping benefits: resistance training improves higher-level brain functioning such as effective multi-tasking, learning ability, decision-making, attention span and conflict resolution, while aerobic exercise improves memory.

What’s the takeaway? Exercise diversity is best. In terms of promoting comprehensive physical ability, functional fitness, not muscle building, should be the focus. Diversify to include aerobic activities and resistance training. HIIT is fantastic, and should be incorporated to assist with weight management.

My dad's 93, and while he can remember what he did in WWll, he rarely has any idea what day of the week it is. I mix it up, hoping to retain my cognitive function if I'm lucky enough to make it into my 90's.
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realspeed
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east sussex
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Yesterday, 07:32 PM
573

Re: Post your daily exercise routine

David Schutz
I see in your "about me" you are advertising your own website, have you cleared it with AZZ first as it could well be against forum rules as advertising for self financial gain
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