Tell your exercise regimen

[georgegeorgia]

I have noticed a lot of guys mentioning they exercise a few times a week or everyday 

 

What is your exercise regimen

 

Unfortunately I had to cut down as I got older , training everyday did make me tired even with testereone injections 

 

 

 

[Dmaxdan]

Minimum 15,000 steps a day. 2-3 sessions a week on my exercise bike.

[Martin71]

I try and train 5 days a week, ( I am 53 and in good health).

 I use a mixture of TRX and Bodylastics (resistance bands), and do CV work either running around a lake near me (weather permitting) or static bike.

 

If you are  older than this and have health worries I would recommend Bodylastics (very cheap on Lazada), easy to set up anywhere, it will exercise every muscle group, and you can set your own resistance (kilograms), good for flexibility and to keep muscles from atrophying, also is easy on the joints.

Example training programme:

Mon   Back and Biceps and 15k static bike

Tue    Chest and Triceps  and 5k run

Wed   Shoulders and Legs

Thurs Rest day upper body 20k static bike or 5k run

Fri      Repeat from the top..

 

I do the above programme but 85% of the time it is with TRX not bodylastics.

As I say this is just an example you can adjust it around to suit your health conditions/age.

 

Always go and get checked out by your Doctor before embarking on any exercise programme.

[Will B Good]

5km on the treadmill....under 30 mins......one hour weights....one hour in the pool.....everyday.

 

Cereal for breakfast, fruit for lunch, salad for dinner....no smoking, no alcohol.

 

Got me from 90kg to 74kg.

[stoner]

31 minutes ago, Will B Good said:

5km on the treadmill....under 30 mins

 

run forrest. :)

 

i walk 4 km and it takes me about 43 minutes. 

[Will B Good]

6 minutes ago, stoner said:

 

run forrest. 🙂

 

i walk 4 km and it takes me about 43 minutes. 

If it's any consolation....I hate every second of it......apart from the swimming.

[stoner]

8 minutes ago, Will B Good said:

If it's any consolation....I hate every second of it......apart from the swimming.

 

i'm so lazy. i mean screen name and all. a friend keeps pushing me and i hate/love him for it. 

[Dolf]

1 hour ago, Will B Good said:

5km on the treadmill....under 30 mins......one hour weights....one hour in the pool.....everyday.

 

Cereal for breakfast, fruit for lunch, salad for dinner....no smoking, no alcohol.

 

Got me from 90kg to 74kg.

What about meat?

[Will B Good]

4 minutes ago, Dolf said:

What about meat?

Very rare I eat meat (not a vegetarian)....the odd burger, chicken, maybe a steak...once or twice a month.

[Dolf]

5 minutes ago, Will B Good said:

Very rare I eat meat (not a vegetarian)....the odd burger, chicken, maybe a steak...once or twice a month.

What about eggs? Your diet sounds very low in protein.

[Will B Good]

8 minutes ago, Dolf said:

What about eggs? Your diet sounds very low in protein.

Funny you should say that....my sister was onto me just last night.....saying the same thing.

 

Eat, maybe, one egg per day on average with my salad.

[Dolf]

2 minutes ago, Will B Good said:

Funny you should say that....my sister was onto me just last night.....saying the same thing.

 

Eat, maybe, one egg per day on average with my salad.

1 hour a day of weights on 1 egg. Your muscles will waste away.

[Will B Good]

3 minutes ago, Dolf said:

1 hour a day of weights on 1 egg. Your muscles will waste away.

Oh dear....maybe that's why I got my weight down ????

[Hummin]

You should have a look in to your diet if you feel tired. I heard for long time we needed more protein the older we got, and took me awhile to try, and it was a game changer. Now back on 30% protein, 25% fat and 45% carb.  

 

Rowing as warm up 

4-6 days weights

Push-Legs-pull 

Walk one hour 5 days a week

Rowing 35min 2-3 days a week

 

Swimming is my preferred activty when I have access to a pool. 

[msbkk]

3 hours ago, Martin71 said:

I try and train 5 days a week, ( I am 53 and in good health).

 I use a mixture of TRX and Bodylastics (resistance bands), and do CV work either running around a lake near me (weather permitting) or static bike.

 

If you are  older than this and have health worries I would recommend Bodylastics (very cheap on Lazada), easy to set up anywhere, it will exercise every muscle group, and you can set your own resistance (kilograms), good for flexibility and to keep muscles from atrophying, also is easy on the joints.

Example training programme:

Mon   Back and Biceps and 15k static bike

Tue    Chest and Triceps  and 5k run

Wed   Shoulders and Legs

Thurs Rest day upper body 20k static bike or 5k run

Fri      Repeat from the top..

 

I do the above programme but 85% of the time it is with TRX not bodylastics.

As I say this is just an example you can adjust it around to suit your health conditions/age.

 

Always go and get checked out by your Doctor before embarking on any exercise programme.

Bands like bodylastics are great. Be careful however about the cheap copies at Lazada. They do not last long and can hurt you when breaking. The sets at Lazada often cost the same as a single good band from a reputable company. Good and expensive bands can last years. Just to mention.

[CharlieH]

15 minutes treadmill

30-45 minutes free weights

15 minutes treadmill.

3 times a week.

 

When I am in the mood, 1km swim (40 lengths) once or twice a month.

[G Rex]

a 2 hour total body workout in my (well equipped) home gym every 3 days. 

plenty of aerobic work around the farm every day

and a good dose of alcohol about 4 days a week to stop me from becoming too hansum

[Presnock]

15 hours ago, georgegeorgia said:

I have noticed a lot of guys mentioning they exercise a few times a week or everyday 

 

What is your exercise regimen

 

Unfortunately I had to cut down as I got older , training everyday did make me tired even with testereone injections 

 

 

 

Age 77  Lift weights (though have cut poundage and use more reps to avoid any joint problems) every 2 or 3 days a week, do core exercises on days I don't lift weights, walk 6 kms or so to get 7500 steps every day.  Latest study shows 7500 steps a day is the most beneficial in extending life (20%) and if one walks even more then the benefit drops rapidly.  Used to run at lest 5-10 miles a day until 65 then started walking as no good surface for running...walked 5-10 miles a day for 10 years and then cut back to what I do as mentioned previously.  Have no aches or pains, eat healthy, no medicines - not even a headache this century.   Don't drink alcohol nor do any drugs.  Enjoy all the available fresh fruits, nuts and seeds available and have maintained the same weight (70 kilos) for years.  Eat one Thai or farang meal at lunch per day.  Have plenty of energy and TRY to sleep 7-8 hours daily.  Love life and even with the local problems, still realize Thailand is much better than in the US.

[Presnock]

13 hours ago, Dolf said:

1 hour a day of weights on 1 egg. Your muscles will waste away.

easy to get extra protein with all the drinks and added protein powders that are easy to add with the meals.  Last I recall was that within 4 hours of weight lifting, need 40 extra grams of protein so that the body doesn't take it from the muscles..but I am no expert and do take extra protein when I lift weights.  I do fruits AM w/soaked oatmeal, tumeric, Thai or farang lunch, nuts, seeds, probiotic yogurt and berries during the evening (fortunately Villamarket carries a variety of fresh berries)

[Klong Song]

30 minutes on the treadmill 45 minutes on the weights 6 days a week

[Lacessit]

I start with stretching exercises.

 

Morning exercise:

 

 

Afternoon exercise:

 

 

 

Swimming when it gets hotter, golf three times a week, walk a couple of km every day.

 

I got off blood pressure meds about two years ago. Resting pulse rate mid-fifties.

[KhunLA]

Mine's pretty poor at the moment.   Just walking the dog a couple times a day, keeping the joints & muscles moving.  That will change in the next week or so, as nursing a sore back muscle, that finally loosening up.  

 

Get back to riding my bike, pedal or stationary in the early AM, and some basic floor exercises.   I've loss some weight, down to 75 kgs, almost the same as when I was 21 yrs old, but my chest and arms seemed to have migrated to my waistline.  At this weight, I should have a flatter stomach and no love handles  

 

Need to get the metabolism back up and them stomach crunches going again.  Temps is best excuse I can come up with, draining my motivation.   Not a very good one 😂

[Tedly]

Bicycle 40-45km about 5 days a week. Usually ride 3 days then skip one, and repeat, sometimes skip one after 2 days but I average 5 days per week. 

[georgegeorgia]

31 minutes ago, Tedly said:

Bicycle 40-45km about 5 days a week. Usually ride 3 days then skip one, and repeat, sometimes skip one after 2 days but I average 5 days per week. 

Wow 

In Asia you do this ?

Arent you concerned about traffic 

[nausea]

There's a lot to be said for that old adage "walk into old age". 

[kidneyw]

Walk 2Km as warm up, then run 10Km every second morning. Aged 74. 

[alex8912]

Go to Fitness First weight training 3x a week. Walk on average of 8K steps a day. Swim about 25 laps in 20 meter pool 2/3 times a week.  Occasional bike ride. 

[jaywalker2]

Wake up, half hour of power breathing, 30 minutes in the pool -- swimming, stretches, leg exercises -- typically walk between 6,000 and 10,000 steps per day, 90 minutes of aerobics in the evening. I like a drink after aerobics and that makes me feel guilty.

[TigerandDog]

At age 73 I'm cycling 3 times per week, average distance per ride around 45kms. Just returned from a 60km ride with some serious hill climbs involved, Steepest gradient 22%.

DDPYoga 4 times a week, sessions range between 35-50 minutes.

Golf once a month

Supplements: Drink Extra Virgin Olive Oil - 30mls (2 tablespoons) every morning on an empty stomach & the same dose 1 hour before bed each night.

Blood sugar & blood pressure levels are the same healthy levels as when I was in my 20's.  Flexibility is better now than when I was 40. Weight down from 95kg to 80kg.

[findlay13]

I start by getting the feeling to exercise ,then laying down until the feeling goes away.