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Interval program



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SPARK_COACH_JEN
Posts: 55,283
12/29/12 2:11 P

JPS,

Your workout sounds like a good routine! As long as you're feeling good, challenging yourself and seeing the results you'd expect, I think you're on the right track.

Keep it up!

Coach Jen



JPS32016
SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
12/29/12 1:27 P

Thanks ZORB S13 Believe me I did! He approves.

Edited by: JPS32016 at: 12/29/2012 (13:29)


JPS32016
SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
12/29/12 1:24 P

Thanks for the input. I did mention that I do the Denise Austin stretching exercises in the morning (a different routine each day of the week). A year ago something went kaflooey and my blood pressure skyrocketed (it had always been slightly high), so I'm on the right medications now and also made radical diet changes (amazing how quickly and easily it was to get off the "junk." So maybe this was a good warning shot across the bow for me. While feeling much better I also lost 40 pounds! I tried several different interval programs and found the Spark routine made the most sense.



N16351D
Posts: 2,349
12/29/12 11:41 A

Based on your paragraph you wrote, it appears you are doing several things right to help you meet your fitness goals. You are listening to your physician and following directions by exercising and not overdoing it by getting your heart rate up too high. You have a component for both cardiovascular and muscle strength. Since I am not a health professional (but am a pharmacist technician), I have few comments to add to your routine.

But I did not read anything about stretching. It is easy, gentle on bodies, does not get the heart rate up, and makes us feel good and be more comfortable, especially as we age. Is it practical in your life to add 5 minutes of leg stretches after the walk (calf, hamstring, quadracepts, etc) , and maybe a full 30 minute routine a few times during the week? For direction, you can use Bob Anderson's book, "Stretching," a favorite of mine. Also SP videos have stretching.

If you have time and are interested, you might want to try Yoga or Pilates. I started Yoga at age 45, and Pilates at age 50, (now age 55) and wish I had known about them sooner.
Great benefits to both!

I am not qualified to comment on your walking routine. Just do as much as you can, as safely as you can. As you already noted, keep your heart rate where your cardiologist wants it to be.

Keep up the good work!



ZORBS13
SparkPoints: (94,944)
Fitness Minutes: (96,416)
Posts: 12,930
12/29/12 10:27 A

Due to your medication, you should be discussing your exercise concerns with your doctor, not strangers on the internet.



JPS32016
SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
12/29/12 10:16 A

I am 65 and in generally good health although I'm on anxiety and high blood pressure medication which is working fine, and heart in good shape. I also have advancing arthritis on my right side, but usually doesn't bother me during workouts. In the morning I do a short Denise Austin low intensity workout (mainly stretching), which is a different program each day. Then a leisurely 1 mile walk. In the afternoon my main workout, which is 3 days of strength training (a different set each weekday), and the Spark intermediate interval workout the other 4 days, but with a twist. Instead of walking, I do it on my elliptical, substituting the intensity degrees with # of RPM (3.5 = 35 RPM). Works well for me. Because I'm taking beta blockers my doctor says I shouldn't push my pulse to the full level recommended for my age, so I simply adjust the resistance to bring it up to the proper fatigue and pulse level, and it's much easier to monitor my pulse and speed. Right now I'm on resistance 4. Resistance 1 and my pulse barely makes it into the lowest level. I figure if I make it that long that's where I'll end up. Any thoughts?



 
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