What do you do to keep in shape and fight off the inevitable aging?
I reached the 69th floor 4 months ago, and defintely don’t have the same energy I had 10 years ago. Also my sex drive and libido has certainly diminished and maybe andropause has set in. That being said, I am still in reasonably good shape. I guess it helps that I have always exercised throughout my life and was once a personal trainer certified by the American Council On Exercise..
I do light resistance exercises in my basement with 15 lb dumbells. 3 mornings a week. My workout lasts roughly 50 minutes as follows, a little skipping, then 55 jumping jacks, then bent over rows using the 15 lb dumbbells, then 30 reps of bicep curls using the 15 LB dumbbells, then the plank for 3 minutes followed by a set of 30 pushups, then one legged calf raises on the bottom stair holding a 15 LB dumbell in one hand, then double calf raises on the floor, holding a 15 LB dumbbell in each hand, then 22 reps of shrugs holding a 15 LB dumbbell in each hand,, then 12 reps of of over head standing shoulder press holding a 15 LB dumbbell in each hand,, then I do front shoulder raises holding a 15 LB dumbbell in each hand, then I do squats 18 reps holding a 15 LB dumbbell in each hand and my hands one over the other in front of my chest, then I do walking lunges holding a 15 LB dumbbell in each hand from one end of my basement to the other 4 times followed by another set of 18 squats holding a 15 LB dumbbell in each hand in front of my chest, then I do a 1 minute static exercise against the wall with knees bent at 90 degrees. Then I do another set of 30 pushups, followed by a set of side lateral shoulder raises 18 reps with 10 LB dumbbells, followed by a set of overhead standing shoulder presses for 10 reps holding a 15 LB dumbbell in each hand, then I do bent over rear shoulder flys for 13 reps holding a 15 LB dumbbell in each hand, followed by another set of overhead standing shoulder presses for 8 reps holding a 15 LB dumbbell in each hand, then I do another set of 22 reps bent over rows holding a 15 LB dumbbell in each hand, followed by bent over tricep kick backs for 18 reps holding a 15 LB dumbbell in each hand, then I do another set of 30 bicep curls holding a 15 LB dumbbell in each hand,, followed by a set of tricep dips of 22 reps, where I extend my feet onto a stool while my hands are placed on the 2nd bottom step of my stairs behind my back, followed by standing tricep extensions for 13 reps with each arm holding a 15 LB dumbbell in each hand, followed by another set of tricep dips of 22 reps, where I extend my feet onto a stool while my hands are placed on the 2nd bottom step of my stairs behind my back, finishing off with 2 sets of pushups, one set of 25 pushups, and one set of 15 pushups. Now I do take mini breaks between sets and drink plenty of water at least 1 liter’s worth if not more. Then one morning a week I dedicate to doing my intense ab routine which usually takes about 20 minutes, Plus I do a lot of outdoor cycling on my street recumbent bicycle (weather permitting) . So far this year from the month March up until today September 25th, I have cycled approximately 2,700 KMS = 1,678 miles.. I eat relatively healthy, lots of fruits and vegetables and no red meat. The only meat I eat are chicken breasts once per week. I eat a healthy vegetable salad every night which I make myself. . I believe that exercise and eating healthy are the best weapons against aging > The attached pics are of me from 6 years ago when I was 63 years old. I'm not as cut as I was back then but close.
I reached the 69th floor 4 months ago, and defintely don’t have the same energy I had 10 years ago. Also my sex drive and libido has certainly diminished and maybe andropause has set in. That being said, I am still in reasonably good shape. I guess it helps that I have always exercised throughout my life and was once a personal trainer certified by the American Council On Exercise..
I do light resistance exercises in my basement with 15 lb dumbells. 3 mornings a week. My workout lasts roughly 50 minutes as follows, a little skipping, then 55 jumping jacks, then bent over rows using the 15 lb dumbbells, then 30 reps of bicep curls using the 15 LB dumbbells, then the plank for 3 minutes followed by a set of 30 pushups, then one legged calf raises on the bottom stair holding a 15 LB dumbell in one hand, then double calf raises on the floor, holding a 15 LB dumbbell in each hand, then 22 reps of shrugs holding a 15 LB dumbbell in each hand,, then 12 reps of of over head standing shoulder press holding a 15 LB dumbbell in each hand,, then I do front shoulder raises holding a 15 LB dumbbell in each hand, then I do squats 18 reps holding a 15 LB dumbbell in each hand and my hands one over the other in front of my chest, then I do walking lunges holding a 15 LB dumbbell in each hand from one end of my basement to the other 4 times followed by another set of 18 squats holding a 15 LB dumbbell in each hand in front of my chest, then I do a 1 minute static exercise against the wall with knees bent at 90 degrees. Then I do another set of 30 pushups, followed by a set of side lateral shoulder raises 18 reps with 10 LB dumbbells, followed by a set of overhead standing shoulder presses for 10 reps holding a 15 LB dumbbell in each hand, then I do bent over rear shoulder flys for 13 reps holding a 15 LB dumbbell in each hand, followed by another set of overhead standing shoulder presses for 8 reps holding a 15 LB dumbbell in each hand, then I do another set of 22 reps bent over rows holding a 15 LB dumbbell in each hand, followed by bent over tricep kick backs for 18 reps holding a 15 LB dumbbell in each hand, then I do another set of 30 bicep curls holding a 15 LB dumbbell in each hand,, followed by a set of tricep dips of 22 reps, where I extend my feet onto a stool while my hands are placed on the 2nd bottom step of my stairs behind my back, followed by standing tricep extensions for 13 reps with each arm holding a 15 LB dumbbell in each hand, followed by another set of tricep dips of 22 reps, where I extend my feet onto a stool while my hands are placed on the 2nd bottom step of my stairs behind my back, finishing off with 2 sets of pushups, one set of 25 pushups, and one set of 15 pushups. Now I do take mini breaks between sets and drink plenty of water at least 1 liter’s worth if not more. Then one morning a week I dedicate to doing my intense ab routine which usually takes about 20 minutes, Plus I do a lot of outdoor cycling on my street recumbent bicycle (weather permitting) . So far this year from the month March up until today September 25th, I have cycled approximately 2,700 KMS = 1,678 miles.. I eat relatively healthy, lots of fruits and vegetables and no red meat. The only meat I eat are chicken breasts once per week. I eat a healthy vegetable salad every night which I make myself. . I believe that exercise and eating healthy are the best weapons against aging > The attached pics are of me from 6 years ago when I was 63 years old. I'm not as cut as I was back then but close.
