“We’re Hans und Frans, and we’re going to…(clap)…pump you up!”
My annual physical was yesterday, and my doc continues to be pleased with my AIC and weight loss (70+ lbs and counting). She did however say I was losing muscle tone and needed to do something about it.
She mentioned isometrics, but as much as I like her, she’s kind of scattershot…she went from suggesting bands to wall squats to planks and push ups, but seemed to be just throwing random stuff out there. My wife also suggested yoga - “your body supplies the resistance!”
So, if you’re doing something, what is it, and if/how do you apply it consistently?
I’m not interested in pure weight training and less interested in joining a gym, so home remedies encouraged.
I do weights everyday in the morning and evening to keep my upper body tone where it should be. I do 600 reps daily using 6 pound bar bells and a 10 pound kettle bell. At 70 years old I don’t want to exhaust myself, just feel a nice burn after I’m done. During the day I power walk or hike to keep my leg muscles strong. I usually walk 8-10 miles a day, every day. I lost 40 pounds two years ago and managed to keep my muscle mass stable throughout that process.
My main one is riding my bike. I commute to work, about a half hour each way, nearly every day. It’s also a lot cheaper than driving, and good for the environment.
Of course, this leaves my lower half in much better shape than my upper half.
I do pushups every night. Pretty much one set of as many as I can do. Easy to do with no equipment. My legs are naturally very strong from a walking commute, but if you don’t walk a lot you could do squats.
Also pull-ups. This requires a pull-up bar.
I’m overweight, but this exercise routine has kept me stronger than most men my age for many years.
I see a personal trainer, over zoom, at home. I hate exercising, and having a personable woman telling me to lift this and push that is very helpful to actually doing it.
I ride a bike. The rule is 140 miles a week, which I mostly manage, at least in the spring thru fall. And I have an allotment (plot of land to grow food on). That’ll tire you out.
Does the trainer do the exercises with you? I see a personal trainer every 3-4 weeks and I have an app from the training center which has the different exercises, as give by my trainer. Each day I can mark the ones I do, so I can see which ones I haven’t done for a while. I also need encouragement, and having someone who is a similar age, and does the exercises with me, helps.
I go to an exercise class here in our building three days a week. It’s a half hour, conducted by a licensed physical therapist. It’s mostly stretches and balance exercises with some isometrics thrown in using bands or balls. Sometimes small weights. Isometrics really do help with muscle tone.
I weight lift three times a week, try to sprint or climb ropes (or other brief but intense cardio) twice a week, do an occasional yoga or cardio class, walk daily, and try to do one additional exercise at home most days (pushups, chin-ups, burpees, shoulder exercises or kettlebells).
Any exercise is good exercise, and body weight exercises can be quite challenging if done properly. Yoga certainly helps with flexibility and balance.
“Yoga” can be a lot of different things - from sitting quietly and taking deep breaths to fairly vigorous exercise. The best muscle building yoga will be from a ‘flow’ yoga class, which is basically calisthenics.
Another option to consider is swimming - I go to the pool a few times a month and it definitely helps build muscle. It you can’t swim, just walking in deep enough water also helps.
I know that you said that you aren’t interesting in lifting weights, but it is a very effective way to develop your muscles. Maybe the most effective.
ETA there is a thread in IMHO “Why don’t you lift weights?” with a lot of info
No. I try to do everything I want to do over a two week period. I understand on some days I will simply be too busy, or feel like doing one exercise but not another, or will be tired from previous exertions. One day is of no importance, except classes are only at specific times.
But the quickest and surest way to transform your body, and your health, is to lift weights (@Dr_Paprika has an entire thread about it)
But that doesn’t mean that you have to go to a gym.
You can buy a pair of adjustable dumbbells and do a total body workout at home (they are adjustable in that you can add weight. You’ll want to do that as you get stronger on your exercises. Don’t be afraid to get stronger!)
As for the exercises? YouTube is your friend. There are lots of videos showing you different exercises.
You can do a total body workout, or if you start to enjoy daily exercise you might consider a whole body split, where you are doing one or two body parts each day (for example: Chest, shoulders, and triceps together, then back and biceps, then legs and abs. This is what I do)
You will need a bench to lay on, though. You can improvise, but if you are buying the dumbbell then you might also get a workout bench. Make sure it’s adjustable, so you can sit at an incline, too.
When you first lift weights, you will be very sore the next few days. Take aspirin, drink plenty of water, and stretch; that discomfort will subside, and instead you’ll have muscles that feel tight and full in the days after you lift. For some, it’s such a nice feeling that they chase it day after day.
The only other thing I’ll add: you will get much better results if you make it a point to eat healthy meals. Don’t over complicate it: think of eating like your grandparents. No fast food. No processed junk. But don’t starve. Eat home cooked foods; be sure to include a protein source with every meal, look for single ingredient foods, and load up on fruit and vegetables.
And remember that water is to muscles like air is to tires. So drink plenty.
If you do that, and also make sure that you prioritize getting a good night’s sleep, you can totally transform your body.
Sorry to double post, but I hope that isn’t a thread shit.
If the reason OP doesn’t like the idea of weight lifting is because it might be daunting to start, or a gym is a turn off, or he might waver on how to build muscle, then hopefully I added some benefit.
And if the OP really won’t lift weights, I believe the best muscle building activity would be crew.
I appreciate the comments. I’ll note that at 61 YO I’ve become much more careful about the strain I put on things, in particular my knees and shoulders - my knees because I’m using them 5 or 6 days a week when I walk, my shoulders because about a decade ago I went through a period where both shoulders became so strained (carrying a very heavy laptop bag) that I went through a long period of PT. [just typing that sentence made them both twinge]
Everything heals much more slowly, so I’m cautious, particularly about leverage and heavy things.
I did find some exercises from a physical therapist aimed at “50+”, I’ll give them a try just to slowly build up basic strength.
