Hi,
I am new here and here is my fitness plan. Any comments or suggestions for changes are welcome!
I am 57 and began my fitness routine swimming to lose weight and get fit 5 years ago. I joined the gym at the pool 2 years ago after recovering from an infection in my spine. I did a 3 hour orientation with the fitness instructor who showed me how to use the machines. Because of my back I do no free weights and I had hip replacement surgery this January but it has not slowed me down and after 2 months away I am back at the pool and gym full speed!
I swim in the mornings (40 L of crawl then 40 with swim fins to help my leg muscles)
I start and end with a 10 to 15 min warmup/cooldown on an elliptical trainer or bike, then do leg presses, seated row, lateral pull down, triceps, leg curls and extentions, shoulder press and butterflye and back exercises. I do 15 reps of 3 sets of each and over time I gradually increase the weight. The weight training has made a huge difference to my swimming ability and after my day at the pool and gym I feel much better mentally and physically. I live a long drive from the pool and gym so can only go 3 times a week but other days I try to walk, garden and in summer kayak.
I realise that we are never too old to have a fitness plan and some days it amazes me what I can do that just a few years ago I never would have thought possible.
I am new here and here is my fitness plan. Any comments or suggestions for changes are welcome!
I am 57 and began my fitness routine swimming to lose weight and get fit 5 years ago. I joined the gym at the pool 2 years ago after recovering from an infection in my spine. I did a 3 hour orientation with the fitness instructor who showed me how to use the machines. Because of my back I do no free weights and I had hip replacement surgery this January but it has not slowed me down and after 2 months away I am back at the pool and gym full speed!
I swim in the mornings (40 L of crawl then 40 with swim fins to help my leg muscles)
I start and end with a 10 to 15 min warmup/cooldown on an elliptical trainer or bike, then do leg presses, seated row, lateral pull down, triceps, leg curls and extentions, shoulder press and butterflye and back exercises. I do 15 reps of 3 sets of each and over time I gradually increase the weight. The weight training has made a huge difference to my swimming ability and after my day at the pool and gym I feel much better mentally and physically. I live a long drive from the pool and gym so can only go 3 times a week but other days I try to walk, garden and in summer kayak.
I realise that we are never too old to have a fitness plan and some days it amazes me what I can do that just a few years ago I never would have thought possible.