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Regardless of one's age, may I suggest a "balanced" lifestyle approach. For example, Cardio Build tasks every other day, Muscle Build tasks every other day, and take Sunday's Off.
For "structured" cardio build, focus on:
- Skipping rope - 500 double jumps @ 500 skips.
- TMing with Speed Walk - 3.5 mph for 5 minutes & 4.5 mph for 5 Minutes time blocks (for 45 minutes).
- Jogging - say 4 miles (as an example)
- Peddle biking - 15 miles (as an example).
- Swimming (especially on Weekends).
- Shadow boxing or boxing glove bag boxing.
Focus is on cardio build / high RPM tasks.
For "structured" muscle build, focus on:
- Jogging or walking up stairs - 25+ flights of stairs then back down.
- Lots of hand weights.
- Lots of push ups, sit ups, stomach crunches
- Lots of leg bends.
- Raised calves.
- Boxing with 5 lbs hand weights in each hand. Or, large bag boxing.
- Try some kick boxing or tae-bo as well.
Focus on mucle build tasks.
If you can, do more "fun sports" during your available time. For example:
- Join a soccer, tennis, basket ball, foot ball, etc. team.
- Try more roller blading, boating (like kayaking, canoeing) as well.
- Peddle to/from part time work or school park instead of taking the bus.
- etc. etc.
If you can, do a part time job (and make money). For example:
- Cutting grass behind push mower.
- Taking dogs for walks.
- Plant flowers for the elderly (who cannot bend over anymore)
- Walking wheel chair folks to/from your local park.
- Every Saturday, do "car wash" event (traffic flow permitting).
- etc. etc.
Start slow and every week, increase the reps (or time length or calories burn) counts each week. If a muscle group hurts, do less of that specific muscle group. Never try to "push past the pain". Go "slow and steady" and view one's daily exercise as NOT an option. But, as a mandatory daily task - just like brushing your teeth or having a shower. If personal appointments (or perhaps a bad head cold - ouch!!!) forces you to miss a day, don't worry about it. Skip that day and do normal session time the next day.
This works for me... Same "slow and steady and make it a lifestyle change - not an optional daily task" attitude helps your body as well. Good luck!!!!
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