That's me, trying to look all badass. Okay, so I'm no fitness model. On the other hand, I'm 56 years old and I'm not trying to be a fitness model, I'm just trying to stay in shape and keep my martial arts skills intact. So, all things considered, I'm pretty damn happy with how I look and what kind of shape I'm in for my age. Here are some of my ideas about getting in shape and staying there.My Workout Schedule
- I typically work out 4 - 6 times a week, if illness, injury or or other circumstance doesn't get in the way.
- During the week, I work out on my lunch hour, about 30 minute or so. It fits for me and I've been much more consistant since I've switched to lunchtime workouts. I did evening workouts for years (after I retired from regular Martial Arts teaching), but something would often get in the way.
- A former student of mine, Scott Harper, always said that you had to "steal time" for your workouts. It's just a matter of where you can steal time from. I steal it from my lunch hour. Don't get me wrong, if I couldn't work out during my lunch hour I would steal it from somewhere else, probably right after work.
- If you decide to work out, you have to commit to it. You have to understand that it is a lifelong commitment. As for me, I figure it's just another life function, like eating, sleeping, or working.
- On the weekend, I try to fit in 1 or 2 hour-long workouts.
The StrengthWorkout
I believe in order to have a complete fitness regimen it has to consist of three balanced elements: strength training, cardio, stretching.
- 2 - 3 days per week my workout is geared toward strength training.
- I have 3 types of equipment that I use: Bowflex, Total Gym, and dumbbells.
- I also use body weight exercises - push ups and pull ups mostly.
- If you don't have any other equipment, all you need are dumbbells and body wieght exercises.
- The strength training workout.
- I don't "lift wieghts". Most of my strength exercises are chosen for functionality not body buidling.
- I generally alternate between "pushing" and "pulling exercises.
- For example: I use the Bowflex for straight punches, hooking up the bars, grabbing the straps, and firing punches, making sure to turn my shoulders and hips into it so I work my core also. That is one of my "pushing" exercises.
- Also using the Bowflex, I grab the straps and alternate yanking the handle to my ribs, turning my torso with it. That is a "pulling" exercise.
- I try to include as many muscle groups into an exercise as possible, in order to make the most of my 30 minute lunch hour workout.
- For example, turning my torso fully into the punch and the pull, utilizes my back muscles as well as biceps, triceps, and forearms.
- Keeping the muscles balanced.
- I try to work as many pulling exercises as pushing exercises.
- I try to do the pulls and pushes on 3 planes.
- For pushes:
- Push straight out from my torso.
- Push down.
- Push overhead.
- For pulls:
- Pull straight in (toward my torso.
- Pull upward (from the floor).
- Pull downward (from the ceiling)
- For instance, for a pushing exercise:
- I'll do a basic press, laying on a bench or a swiss ball, pushing the weights directly over my chest.
- I'll do a standing shoulder press, pushing the weights directly up from my shoulders.
- I'll use the Bowflex, pushing the grips straight down, from my chest toward the floor.
- For a pulling exercise:
- I'll do a bent over row, bending over at the waist, pulling the weight to my chest, twisting my torso.
- an upright row, standing straight, holding the weights at my thighs, pulling them up to my chest.
- Pullups on a chin bar (I have one of those Iron Gym bars that fit in a doorway) for the overhead plane.
- Mix it up.
- Your muscles adapt to a regular exercise, stagnating your workout if change it up every few weeks.
- I try to change the workout every 6 weks or so.
- I'll change the equipment I use (keeping the same basic motions).
- Or the weight (or resistance) and number of reps.
- Or the order in which I do the exercieses.
- Or how fast or slow I move the weight.
- It doesn't have to be a big change, almost any change will do in order to keep challenging your muscles.
- Be Consistent.
- Look, there are days (a LOT of days) that I just plain don't feel like working out. I'd rather relax for lunch. Or read ot write or watch TV instead of my weekend workout. I have to push myself hard to get going. On those days, I tell myself just to start and do as much as I can. Getting started is always the hard part. I find that once I get myself started, I usually end up doing the whole workout.
- Stay Motivated. What is my motivation for workng out? I often have to check my motivations whenever I have times that I don't want to workout.
- What are my reasons for working out?
- I want to stay healthy.
- I care about my body and how it looks.
- I want to able to stay active.
- One of my favorite things is to take trips with my wife. On those trips, we walk everywhere, so that we can see the sights and enjoy the atmosphere. I want to be able to enjoy that experience for many, many years to come.
- Pride.
- I am proud that I am still able to do things that I could when I was younger. Many things that most people my age are unable to do.
- Maintenance.
- As we age, our bodies begin to decay, wear out. Whenever I don't put an effort into maintaining it, I can almost feel my body rotting away, slowly but surely. Working out delays the rot. I want to delay it as long as possible.
- My Martial Arts.
- I love the martial arts. It has made me what I am. I love that I am able to still perform those arts well. I love that I can still kick a guy in the head! I want to be able to do martial arts effectively as long as I can.
