A Primer: Making Exercise Fit Your Age

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.
Read the entire article.