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Personal Trainer
 Moderator
1/5/2008 7:18:44 PM |  No problem, just spread the word about Myfit at the gym if you can ;)
PT
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Roberto
Apprentice
6 Posts
1/5/2008 6:18:36 PM | Yes, it does answer my question. I'm waaaaay over the body weight x6 reps, so I'll just increase the reps or go to sloooow reps which I find very stimulating, but very difficult.
Thanks, again, for your response.
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Personal Trainer
Moderator
1/5/2008 10:15:06 AM | Hey Roberto,
Intensity for maintaining a healthy heart:
You should be working at 70-80% of your MHR for 20-30 minutes a day 3 times a week. Try putting on a heart rate monitor and see what your heart maintains your workouts at. To calculate: 220-age is your MHR.
Intensity for maintaining a functional body:
Instead of increasing the weight and training at the same goal every weeek (ie. 8-10 reps) go for 12-15 reps the next week and 10-12 the following. Keep mixing it up.
Any reason to increase the poundage?
Once you reach lifting your own body weight X 6 reps there is no reason to go anymore. As you said, you may find that you are just increasing the chance of injury. Maintain that and work on the weaker muscles. ie. make sure that you can bench press the same as you can do seated row. Focus on form and change up your goals (definition, size, strength, core, plyometrics) every month.
Note: every year your body decreases it's muscle mass on it's own past 25 years of age; so you need to keep up with weight training.
Does that answer your question?
PT.
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Roberto
Apprentice
6 Posts
1/5/2008 5:12:57 AM | Appreciate the responses. It seems I skirted the real question(s).
What level of intensity should one my age be doing and are there valid reasons to increase poundages ??
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Personal Trainer
Moderator
1/4/2008 11:54:15 AM | Oh, also... quit with military press, bench and weighted dips. You can do arnold press, dumbbell incline ball press, and tricep pulldowns (rope) to supplement those exercises. It will help with your shoulder...
PT.
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Personal Trainer
Moderator
1/4/2008 11:47:22 AM | Sounds like you're in great shape if you're still doing all those exercises, not to mention you know your way around a gym.
What you should do is see a physio and get them to do posture tests, muscular imbalance tests, rotator tests, and a gait check. You may have developed certain muscle too much and need correcting.
As far as your exercises go; you're obviously advanced so the only thing I would say is complete a little more core training with the ball, exercise band, bosu, etc. You should focus on getting a really strong lower back and abs as it will be really great to have in your elder years.
Please go see a physio though; they will help you make sure your body is developing the way it should.
Also, you should get a checkup from the doc to see if everything is ok.
Take care,
PT
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