Q: Is it possible to get in shape using traditional calisthenics-type exercises?
A: Yes it is. In fact, they are a great addition to free weight, weight machine and kettlebell training routines. One of the most effective methods for obtaining results in your workout program is to change your program around frequently to constantly challenge your muscles and body systems. The human body adapts very quickly to demands imposed on it and will stop responding as soon as this adaptation occurs. Body-weight exercises are a great way to “change up” your routine.
If we go back to our gym class days, we quickly remember push-ups, sit-ups, knee bends, pull-ups, jumping jacks and more.
A good workout routine using these along with free weights is:
* Push-ups – use the newer push-up bars available at sporting goods stores, 10 to 15 reps
* Knee bends, 12 to 15 reps* Pull-ups, eight to 12 reps
* Dumbbell overhead presses, eight reps
* Dumbbell curls, 10 reps* Dumbbell triceps overhead extensions, 10 reps
* Dumbbell wrist curls, 15 reps
* Sit-ups or ab crunches, 20 reps
This routine will train your entire body using a combination of compound movements, which use more than one muscle group at a time, and isolation exercises, which train one muscle at a time.
Q: Is weight training a good method of exercise for elderly people?
A: Weight training is an excellent method to help condition a person who is elderly in age. As long as a doctor verifies the individual is in sufficient condition to safely workout and safe training practices are followed, this is an excellent way to tone and strengthen the entire body.
Other forms of exercise such as walking are excellent ways to strengthen the cardiovascular system, but while exercising the muscles of the body, do not exert the same type of force upon the muscles and other tissues of the body as weight training.
It has been shown in medical studies that having weight resistance placed upon the bones causes a thickening of the bone structure and an increase in bone density, helping stave off the effects of osteoporosis.
As we age, one of the first muscle groups to lose strength are the legs. This is obvious when you observe many of the elderly walking hunched over and having trouble walking. Walkers are used to brace themselves and prevent falls due to weak leg muscles. Much of this could be avoided had the individual trained with weights.
Some great exercises to use to strengthen the legs are squats done with as low a descent as is safe and comfortable, leg presses on a machine, dumbbell lunges, leg extensions and leg curls.
Q: How does brisk walking compare to jogging?
A: There has been research that suggests that taking a brisk walk can be as beneficial as jogging or running if the energy expenditure is comparable. The pulse and breathing rates are certainly higher during running and it takes much less time to cover the same distance but the body is subjected to exercise for a longer time during walking exercise. Numerous injuries can occur during jogging or running because of the hard impact on the joints and other parts of the body. Walking, on the other hand, places very little strain on the body because it is low impact. One way to avoid the impact jogging places on the body is to run on soft surfaces such as grassy trails or sandy beaches.
Q: What is the recommended exercise dosage per day for the average person?
A: It is recommended that every person spend an hour per day engaging in moderate exercise. Tennis, brisk walking, jogging and weight training are excellent examples of beneficial types of exercise to take part in on a daily basis. I recommend avoiding the same exercise every day, as playing tennis daily would lead to overuse injuries such as tennis elbow. Plus, it makes exercise much more enjoyable if you inject variety in your program.
David Groscup is an experienced personal trainer and author. He has authored 10 books, available at amazon.com/author/davidgroscup. Read his blog at davidgroscuppersonaltrainingcoach.blogspot.com.
