Change My Lifestyle for Life: Exercise

6 days a week at Planet Fitness (cost is $10 a month) I do 3 Types of exercising: Aerobic-Cardio requires oxygen; Anaerobic- weight training doesn’t require oxygen; Flexibility- stretching. I always exercise within ½ to 1 hour after eating a meal (Breakfast or Lunch), so my Glucose doesn’t drop too dramatically low from exercising.

BIKE: Exercise: TUE, THU, SAT. 30 minutes---5 minute warm up on bike; 20 minutes keeping Heart Rate at a sweet spot HR between 114 and 124; 5 minute cool down. You will have to figure out what is your sweet spot at 75% to 80% of Heart Rate max and don’t go over your ultimate target of 80% of Max HR. Don’t start out at 80% of max, but start at 60% and work up to 80% through the course of weeks or even months, if needed. You don’t want to overdo it and quite or be too sore and tied to continue. I also use a reclining bike, so I am not injuring my back or having high impact on my feet and legs. Once you get use to it you can take a good book or head phone to help pass the time, and if its a good book, it sometimes passes to quickly.

BIKE Exercise: MON, WED, FRI. 20 minutes--- 5 minute warm up on bike; 15 minutes of Heart Rate between 107 and 118. No cool down.

TO ESTABLISH YOUR SWEET SPOT FOR AEROBIC & CARDIO HEART RATE
FORMULA: 220-AGE (X) 60 to 80%
Example of my intensity @ 67 years old: 220-67 (age) = 153 max rate:
60% = 92
65% = 99.45
70% = 107.1
75% = 114.75
80% = 122.4

WEIGHT CIRCUIT: MON, WED, FRI.
½ hour circuit on10 pieces of equipment designed to systemically work-out all of the major muscle groups. (Two or three sets of 10 on each piece of equipment) There are steps in between apparatuses to keep body warmed-up and HR at or above 65%. Again do not over do weights. My wife started some with 2.5 lbs and after 1 year has not increased the weight, just the number of sets.

STRETCH:
Always, Always, Always Stretch after bike exercise---Mon through Sat. Also stretch a 2nd time after weights Mon, Wed, and Fri. (Arms, neck, legs, & back). When stretching hold for 10-15 seconds. Do not bounce to stretch, but hold in position. I have neck issues, so I will turn head to right; left; up; down; lay on right and left shoulder as far as I can and then gently push a little bit more and hold it there for 10 seconds. Do not rotate head in a circular motion.