Improving fitness

This is what I did aerobically this
week. Goal will be to increase
aerobic walking.

Guidelines for adults our goal is to strive for 30 minutes a day of exercise. Walking, running, swimming, biking all good ways to get us moving. The guideline of 150 minutes a week is reached with 5 days of walking. The benefits of exercise this way are one of the best ways we dealt with the stuff that means us harm. Exercise helps, the heart, the brain, the immune system, weight control, balance, blood sugar, memory. What ever is part of our aging story.
Guidelines are goals which may mean we are starting somewhere below those goals and hope to build ourselves up to reaching those goals. There are many reasons why we find ourselves unable to reach them. It is also possible we may have to change how we exercise, from running to walking, from swimming to water aerobics, from walking to biking, from biking on a two wheeler to a trike. There may be other changes as well.
Your goals may have to be defined between you and your doctor. Shorter walks in your 80's and 90's have been reported to be of tremendous value. When I started this blog I worked with the foundation of aerobic, strength, and flexibility. In aging balance becomes part of fitness equation.
The more time I am up and moving the better my balance is.
So here is the biggest thing of all - do it! Keep walking

OK I am 65, how do I make spin classes work for me?

I have moved one more notch down the BIM scale and into another level to be reached. One bowling ball lighter, I can get my mind around 6 to 7 lbs. at a time. 

Spin cycling using an indoor recumbent bike.

Similar to using Leslie Sansone indoor walking one uses the cadence of this music to keep pace. The same is true in indoor biking. Try to follow the beat of the music. 

The workouts that I have experience from YouTube I have to make adjustments from my recumbent bike which differs from the upright bikes for spin classes. My next recumbent bike will I have an RPM measurement. Cycle routines measure effort by RPMs and resistance. 

Ah adjustments

One thing is clear the bikers in the spin classes and young and fit. So what ever they are doing it was clear to me that I would not keep up. The fact is I shouldn’t. Their bikes have ten levels and my has 8 levels. 

They are able to bike 8, 9, 10 and I am able to bike up to 5 levels. I really haven’t tried level 6, 7 and 8 yet. So when they are at level 8-10 I counter with levels 4 and 5 on my bike. When they are at 4-7 I am at level 2, 3. When they are at levels 1-3 I am at levels 1, 2. 

These bikers are fit and are trying
to push their heart rates faster than
we should. So we adapt.

Two things change my biking to gear down is breathing and heart rate. If my heart rate goes close to the high end of my targeted heart rate I gear down and my heart rate moves to an aerobic safe zone for me. I want to take deep breathes but I don’t want to be out of breathe. My goals at 65 are different then their goals as younger adults.

In senior fitness we have to push within our limits and not the limits of a twenty something. I want to improve my aerobic capacity by 12%, not to enter the olympics. As I improve I can adjust my goal. Maybe I can be as fit as a fit person in their fifties. Right now I am trying to be fit for my age in the 60’s, I got a way to go. 

Cycling fitnesses using interval training where you have a base line that is aerobic in pace with brief periods of higher intensity of resistance (higher levels of adjustments on the bike). 

How do you make it work for you? 

It always starts with a visit to your doctor. You want to start at where you are now. For your age and weight what heart rate can you have at your highest level of intensity. You do not want to bike into a heart attack or stroke. 

Your number will be different from mine. If you are starting out from sedimentary or low activity your bike should be at low levels until you improve your fitness. Your doctor and physical therapist would be most helpful here. 

Your stationary bike should have a heart monitor on it. 

Where to start

There is nothing wrong with a ride at level 1. I have done it many times. (Even now when I am recovering from an illness or had a day of to much sitting easy biking at low levels really gives me a boost.) Breathing and heart rate in mind. My goal here is the mindset of a stroll on a bike. Biking at low resistance and slow steady cycling where you keep the pedals moving but taking it easy. In 10, 15, 20 minute ride you have gently moved your muscles, improved blood circulation, and taken in relaxing deep breathing. Peddling you are steady but you adjust as your heart monitor tells you your heart is pumping in a safe zone for you. Sometimes I visualize walking a beach hearing the sounds of the waves and gulls. A sound app may have relaxing sounds to achieve the ambiance. Listening to a book I have also done this biking. Great for the end of the day to unwind the tight muscles and prepare them for sleep. With my CP I have eased tightness and pain this way many times.

As your fitness improves

Beginning work out

Warm up level one 2 to 5 minutes

Core level 2 where you return to for most of your ride 1-3 minutes

Short intervals of 1-3 minutes at level 3. 

You can start with a 4-5 minute ride or increase to a 10, 20, 30 minutes ride by repeating the routine as fitness improves.

Where I am now This workout is now possible for me in my heart rate limits. My cadence is a little slower than my young friends in the videos. Different bike and age.

3-5 minutes at level one for warm up

3-5 minutes at level 2 part of my base level

All movement is good

3 minutes at level 3 part of my base level

1-2 minutes at level 4 or 5 for intensity. Based on my heart rate level 3 can also be part of my intensity movement

2-5 minutes cool down at level 1

My minute count is from 20 to 60 minutes in my work out.

Throughout the work I am monitoring breathing and heart rate and I go to lower levels as needed.

Following a routine from a class

If they follow a 1-10 level program you adapt your program to a 1-3, 1-4, 1-5 levels on your bike. 

Actually I believe it is OK to adapt using a 1-2 program. Level one being your warm up and controlled biking and level 2 being your resistance. If heart rate jumps to high for you, lower to level one and feel free to slow biking down to lower your heat rate. Stop at any time if you need to. Recumbent indoor bikes are great for rehab and instead of this type of work out you may need to follow your doctor's program which is better for you. You and your doctor know your body. Keep walking

Today I walk like a Frenchman

I was reading an article in which the writer was trying to reach the goal of 10,000 steps a day by walking in the house. So this week I'm going to work with this theory to encourage more moving in my day. Besides walking around, today is my 10 flights of stairs day. I will be doing 30 minutes of biking which will give me about 3000 steps. And there is notoriously my fat man exercises which are body resistance exercises that I do for about five minutes in two sessions. 

The idea of house walking fits very well taking walking breaks frequently to break up a sedimentary life.

So far at 2:10 pm. I have 5,332 steps. I could add another 2000 steps to me day today. Men in Japan walk a little over 7000 and in France they walk about 6500 steps. But if I go to the land down under in the western parts I am walking 10,000 steps. 

Each day I will take a different emphasis, today stairs, tomorrow resistance training, next day shadow boxing. It is snowing today so part of the house walks which will be outside will increase the amount of the house steps. This strategy also keeps me safer from falls. When you convert steps make sure you count going down as well. If walking 2 flights of stairs takes me 1:15 then it is 113 steps up and 44 steps down in the step converter. I have already met my 10 fight goal for today.

Review

3000 steps or less not enough. (We are all different and always best to be in tune with your own body and what your doctor thinks.)

5000 moving in to a better activity range. If this includes an aerobic walk awesome.

7000 steps and you are walking better than a Frenchmen. 

10,000 steps you are active.

12,000 steps almost guarantees weight loss.

15,000 steps you are fit like my grandson Liam. 

Well I think I have found my scooter. It is called a liberty trike I can be peddled or motored up to 11 miles an hour. The trike breaks down easily to be carried in the car. I can use it like a scooter or a bike for exorcize. I can shop with it use it on day trips and the motor will give assistance up the hills. I am considering put on an electronic motor to my recumbent bike. My recumbent bike has 21 gears and will give a better bike workout. The motor will help me get up hills, trikes are harder than regular bikes. And if I'm tired or too hot I'll just cruising the motor. 

Biking seems to be a better fit for me than walking outdoors. I am in a no fall zone. 

House walking or frequent small walks I want to do it as well. 

Walking has many strategies. If you walk 15, 30, 45 minutes there are all kinds of benefits, even if your over all activity is down. Keep walking

https://www.libertytrike.com

https://www.verywell.com/housewalk-your-way-to-weight-loss-1087907

https://www.verywell.com/whats-typical-for-average-daily-steps-3435736

Have you ever been crazy with home projects? Making work enjoyable

Spencer Tracy

Put to gather my indoor recumbent exercise bike today. Took me about three hours to put it together. Bike in Texas for about a half an hour and later watched the Illini for another 30 minute drive. True to form the ride was comfortable. My trail ride I changed intensity and the game  I kept an easy pace. The ride was easy on the back. The cycle gives a good range of motion. Reminds me of my outdoor recumbent bike. The biking put me well over 10,000 steps for the day.
I know I am known for being patient with kids. When it comes to putting things together or projects at home I am actually the opposite. A few years ago I decided to change the craziness. Here are some of the ideas that have helped me.

1. Assume because it is true, that I am no expert. (Where did I get the idea I worked for Bob Villa? in fact at times I could be a novice, unskilled, and if it is really important, hire someone to do it. If I do attempt to do it expect problems.
2. Allow yourself time to do it. Why am I in a hurry? There is no rational reason for me being in a hurry. Relax, What can I do to make it easier?
3. Laugh and when in doubt, laugh again.
4. When a problem comes up if possible take a step back. Do I understand the step or procedure? Do I lack the skill needed for particular step? Can I with practice get better at it or is it something that would be better served by someone who does it for a living. If I am working with Barb, really take a step back. She can often get an angle I can't. My idea may not be working. Which I think is funny because I am doing something I never did before. The main thing is what ever my frustrations, they are not hers. Take responsilbily for my moods.
5. Today's project I was able to do just about all of it. There was one step that took more than two hands. When Barb got home, I showed her what we needed to do and I tried to help her do what she could to help me. She looked it over and gave me a very helpful suggestion that made it kind easy. So today we score one for the good guys. 

It beats the insanity. Keep walking

Biked in Southern California this morning, right in my living room.

The guy filming kept camera on the road, I would be sightseeing.
Probably good I wasn't biking outdoors.

In my indoor bike workout today I kept up with the cadence of the bikers moving along the California coast I think. It was a beautiful ride. Matching the beat count of the bikers simulated what you doing you biking on a trail. I've bike for 34 minutes. In afternoon I'll have a strength training workout as I mixup my days. There are plenty of videos of different locations for people bike. The simulation is different then spin training and today I did it off to a recumbent bike which consist of a chair in a portable cycle. The portable cycle is really good for seniors.

One of the nice things I like about biking is that it takes the stress off my back. I am working at extending my times on my feet so that I know for longer walks. Biking right now gives me extended time for conditioning. Fitness when we get older is probably more about adapting then it is competing. Fitness for your heart and body comes in the focus over trying to fit into some old clothes. A young bride and groom trying to fit into their wedding clothes makes sense. Oh when you're older the relaxed fit make sense. 

Last night’s meal was really good. I made the fruit salad which was easy and Barb made some fish and chips without using any oils or fat. I know she baked it but I don't know the recipe. But it was good. Keep walking

Visit my bike page and other cool things

I came across a indoor biking routine from Cooper's Aerobics. I included the workout in a new page you can check out. Don't forget about the pages on the Fatman's site. They are good pages I think for spiritual and physical health. I up date them from time to time. I trust you find the blog helpful. I would love your feedback.
I understand walking and it's benefits I repeat quite often. I post new articles but I am aware they support the basic message of walking is good for you. Part of the freshness I believe will come as I challenge my self to get to a healthier weight. One of my psych medicines actually increases weight. I can't use that as an excuse but my must raise my activity level and be mindful of moderation in all things. I am fitting in clothes better and I have increased my water intake to curve appetite to process my medicine better.

Spencer West walking for clean water

Have you noticed celebrates who lose weight and then regain weight. I see this in retired jocks. Weight loss is harder than we think. Change of lifestyle I think is the key and change of thinking. But change happens slower than we want so hang in there.
Here is an update on Spencer West. He will walk 300 kilometers on his hand to raise money for clean water in Africa I believe. Wow! Where there is water there is life. Tony Bourdain got sicker than he ever experienced when visiting Liberia, West Africa and I bet he will tell you how important to cook with clean water is. Spencer you are a hero!
A read research on how exercise is an ally in the fight against breast cancer. It is something we can do to fight this disease. Mom's take a walk this mother's day for life.
Keep walking

http://www.medpagetoday.com/HematologyOncology/BreastCancer/38967