An incident involving my wine drinking gave me the resolve to put me on the path I am now. I won't go into the path I took, that's my past. I will share (for $1.00) my present and future path of good nutrition and exercise that has people thinking I'm in my 40's than being a few weeks short of being 62 years old.
OFCOURSE, CONSULT YOUR PRIMARY CARE PHYSICIAN BEFORE STARTING THIS OR ANY OTHER REGIMEN TO DETERMINE YOUR CONDITION FOR THIS REGIMEN.
Nutrition
Fresh vegetables shakes in the morning
Veggies of your choice
Yogurt (ice cream)
Skim Milk
Fresh juice drinks in the evening.
Favorite fruit-particularly those you can place the outer skin in the mixture
No-sugar, no calorie drink mixes
Water
You can use a blender or 'juicer' to make either. ADD ICE CUBES, ALSO!
Drink 16 to 32 ounces of either for your breakfast and dinner male.
During the mid-day (before 4pm) have a moderate to small meal of a high protein, low carbohydrate and fats meal of the MORE healthy processed foods.
EXERCISE
To reduce wear and tear o your joints from the concussive impact of exercise, I stress isometric weight resistance and short sprint calisthenics. In 'Sprint Cals', you do as many reps as you can until either or both muscular exhaustion or respiration 'breathlessness'. You'd give yourself your individual recovery time, which can be measured, subjectively, by not only recovery from that muscle fatigue, but you being able be diverted to other thoughts unrelated to your exercise.
Isometric weight resistance is using your own weight as the resistance to your muscles' efforts. I use a rope-spring set, as well as an elastic band rope set.
The rope--spring set is a rope passed through a loop that also serves as a block wedge you would place in a closed door jam. The rope is passed through the loop and has the springs at each end. Handles are connected to the hooks on the springs. The springs on the ends of the ropes provide the 'give' when your weight is loaded on both or either handles.
FOR THE ARMS:
FOR THE LEGS:
-Hold the rope-springs in the same manner as you were for the arm exercises. This time your feet are not only shoulder length apart but they are set with one of the feet staggered in front of the other and pointed at a 45-90 angle from the other. When you shift your weight, shift it to one of the legs that will be bent so that the thigh and calf feel the pressure of the weight shift. Slowly extend the thigh and calf as you shift the weight to the other thigh and calf. Your arms are passive, acting as back-up balances during the shifting of your legs. Repeat these motions until the muscular fatigue burn sets in. Stop and go to the ABDOMINAL Calisthenics.
ABDOMINAL CALISTHENICS:
Sit on a chair with a wide base (for example, a patio chair). Sit near the front half of the chair so that only your buttocks and the very upper part of your thighs are resting on the seat of the chair. Your hands are connected to the elastic bands to give you balance and support, as well as to provide mild rhythmic movement to accompany the movement of your legs. From this position you can do the following exercises.
a.) Leg bends to your stomach b.) Leg raises to a level above the seat of the chair. c.) Alternating leg bends to your abdomen. d.) Alternating leg lifts to above the level of the chair set. e.) Leg circles, clock-wise and counter-clockwise, below and above the level of the seat.
Your arms can move in complimentary motions to what you are moving your legs.
These exercises can be done while watching TV or listening to an audio broadcast. If all three are done consecutively and in series, you can get a good 45-75 minutes of low-impact aerobics that would be good for your muscle tone and good for your heart.
Enjoy the vitality and good health these eating and exercising tips can do for you!
Harp
June 2012
