Even if this piece about finding the right exercises to suit your age doesn’t tell you something you don’t already know, it’s a helpful effort, and part of a Special Men’s Health Issue in the L.A.Times. Impatient readers can skip the mainbar and scroll down to the listings of specific week-long regimens for different age groups. Geezer is partial to the program for men in their 40s and 50s, devised by Ken Alan, a personal
trainer and lecturer in kinesiology at Cal State Fullerton. Have a look:
Monday
• Warm up for 3 minutes.
• Medium- to high-intensity cardio activity, such as running, cycling, stair-climber or aerobics. 30 minutes.
• Cool down for 2 minutes and stretch for 5.
Tuesday
• Warm up for 3 minutes.
• Two sets: 8 to 12 lat pull-downs.
• Two sets: 8 to 12 incline dumbbell presses.
• Two sets per leg: 8 to 12 alternating forward lunges.
• One set of abdominal crunches until you hit momentary muscular failure.
• One set of back hyperextension to failure.
Wednesday
• Rest and recover. Doing some low- to moderate-aerobic activity (walking, gardening, cycling) is optional.
Thursday
• Warm up for 3 minutes.
• Two sets: 8 to 12 back rows.
• Two sets: 8 to 12 incline dumbbell presses.
• Two sets: 8 to 12 barbell squats.
• Stretch for 5 minutes.
Friday
•
Seven reps of interval cardio training: alternate two minutes of
fast-paced activity (such as walking or running, or using a stair
climber or elliptical trainer) with two minutes of mildly paced
activity. Should be about 30 minutes.
• Two minutes of cool-down.
• Abdominal crunches: One set to failure.
• Back hyperextension: One set to failure.
• Five minutes of stretching.
Saturday
• Engage in a sport or leisure activity such as organized games (golf, tennis).
Sunday
• Rest and recovery. Some low to moderate aerobic activity is optional.
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