CONTINUED HELP - Got the gym, still need workout ideas

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    Jul 15, 2014 6:12 PM GMT
    Follow-up to my earlier post: joined a (free) SilverSneakers program gym for 65+ seniors, still interested in low-impact workout solutions for weight loss and cardio-vascular health. I'll be doing stationary bicycle and elliptical machine there.

    In another thread paulflexes had suggested HIIT (high intensity interval training), which is a good one. And I'll be taking their SilverSneakers group exercise class, which is mostly stretching and general flexibility floor exercises, from what I observed of it yesterday, which I can also use. Any other low-impact suggestions, excluding water? (No pool at this facility) THANKS!

    paulflexes saidThe secret to weight loss via cardio is HIIT. Steady cardio is practically useless.


    http://silversneakers.com
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    Jul 15, 2014 6:20 PM GMT
    HIIT seems too difficult to start with. Heck, even after a year or so of steady cardio, I am not able to do it properly. Mind you, I have the Ontario Association of Chiefs of Police Certificate of Results, which means that I passed physical evaluation in order to become a police constable (yea I like to brag about it, because this certificate does not really give me anything).

    And I still can't do HIIT.
    Undoubtedly though, HIIT brings the most benefit in regards to weight loss.

    Low-impact solution? Proper diet and calorie counting. I lost about 25 lbs in the past 6 months or so, largely due to my calorie-counting thingy.
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    Jul 15, 2014 6:42 PM GMT
    Okajuurou saidHIIT seems too difficult to start with. Heck, even after a year or so of steady cardio, I am not able to do it properly. Mind you, I have the Ontario Association of Chiefs of Police Certificate of Results, which means that I passed physical evaluation in order to become a police constable (yea I like to brag about it, because this certificate does not really give me anything).

    And I still can't do HIIT.
    Undoubtedly though, HIIT brings the most benefit in regards to weight loss.

    Low-impact solution? Proper diet and calorie counting. I lost about 25 lbs in the past 6 months or so, largely due to my calorie-counting thingy.

    I read about HIIT online after Paul suggested it, didn't seem difficult. Other than I'll have to work into it slowly like any program, more so at my age. Glad to hear you say it does help with weight loss.

    You mention the Ontario Police (congrats!), but then I was US Army for 25 years, Military Police, taking heavy physical training continuously and having regular testing. Plus I taught college phy-ed for several years. Tough going is nothing new to me.

    Problem for me now is that I'm 65 and overweight, and I need new solutions for a new situation. I've never been overweight in my life, until these last few years, and especially as a consequence of my cancer treatment (I'm still in remission). I edited Paul's response above to me in another thread, where he did mention diet, as you do. And I do admit I eat a bit too "lavishly", partly because of our social lifestyle, and being married to an Italian who loves to cook.

    Not surprisingly he's overweight, too, and so actually these solutions will be applied to both of us. I'm having him join this same gym, also under the SilverSneakers program, and we'll be attending together. First I've just gotta get over to our doctor's for a medical approval signature, given his heart surgery.
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    Jul 15, 2014 6:47 PM GMT
    With HIIT, and you can adjust the periods of time for the burn/rest intervals, ramping it up as you go. I doubt most people do "true Tabata" (or whatever) and you'll still get benefits if you don't.

    I agree about tracking your food. If you have a smart phone, install MyFitnessPal and start logging everything you eat. You can scan the barcodes on food packaging with the phone camera. It's a moderate PITA until it becomes second-nature but it finally did for me and I value the information. You can also just use it on the website:

    http://www.myfitnesspal.com/

    You can also maybe Google "low impact cardio seniors" and get a mess of results/ideas. Take everything you Google for fitness with a grain of salt and figure out what works for you (plus doctor consult, which you're doing).

    Good luck icon_smile.gif
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    Jul 15, 2014 6:55 PM GMT
    Yeasss, MyFitnessPal is the best!
    Add me on there if you do install it icon_smile.gif
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    Jul 16, 2014 2:14 AM GMT
    Okajuurou saidYeasss, MyFitnessPal is the best!
    Add me on there if you do install it icon_smile.gif

    I did install it today, now gotta learn what to do with it. icon_confused.gif
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    Jul 16, 2014 3:23 AM GMT
    JackBoneTX said
    I agree about tracking your food. If you have a smart phone, install MyFitnessPal and start logging everything you eat. You can scan the barcodes on food packaging with the phone camera. It's a moderate PITA until it becomes second-nature but it finally did for me and I value the information.

    I did that today, still checking it out. I saw the barcode feature, also an "iPhone Steps" tracker that uses my iPhone's motion sensor. In fact, it knew I have a 5s, that I thought was curious.

    But it apparently gives no prompts or suggestions for the nutritional values of non-packaged foods. Like for meals at restaurants, hors d'oeuvres at a party, a rotisserie chicken we buy at the supermarket, or even a baked potato at home. I actually eat very little pre-packaged food.

    I think I have to enter these other items as a "Recipe" or My Foods" and assign the values myself? But it wants a brand name - for a potato or other produce?
  • killercliche

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    Jul 16, 2014 4:08 AM GMT
    As far as cardio machines go, the bikes are not great for calorie burning. I'd recommend a stairmaster if they have one; I'm able to burn over 200 calories in ten minutes on one of those things and the impact is quite low. I'd just recommend starting much slower than you think you need to initially, as those things can be very fatiguing.
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    Jul 16, 2014 4:16 AM GMT
    Other exercise recommendation - yoga. Like swimming (not an option, apparently) seniors do it through their nineties. Watch those tricky balance poses, though, and don't overdo or UNDERdo - if you don't push yourself SOMEwhat after you acclimate yourself you'll hardly progress. You WILL lose weight with yoga because if you do it right you'll burn tons of calories - I sweat more bullets in yoga class than I ever do on cardio equipment or weightlifting because when you think about it it's continuous bodyweight training.

    At many gyms like LA Fitness free yoga classes are offered. Start with hatha yoga and progress to vinyasa (the two most commonly offered). Vinyasa is a more tiring series of consecutive, continual poses and those classes can run 90 minutes. Since you're such a fan of the sauna you could try a hot yoga class if medically cleared (keep Sal out, heat isn't good for heart conditions!), but I'm not sure if regular gyms offer free hot yoga classes. Since you don't have any hang ups on nudity you might also consider NUDE yoga classes.
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    Jul 16, 2014 4:30 AM GMT
    killercliche saidAs far as cardio machines go, the bikes are not great for calorie burning. I'd recommend a stairmaster if they have one; I'm able to burn over 200 calories in ten minutes on one of those things and the impact is quite low. I'd just recommend starting much slower than you think you need to initially, as those things can be very fatiguing.

    A problem with a stairmaster is that it puts a lot of my body weight on my feet and knees. I have arthritis there, along with gout in my feet, as well as having had knee surgery. The knees don't like much flexing under heavy strain.

    Bikes (stationary or road) are better, because I can keep the pedal pressure fairly low, much less than ordinary walking. People are surprised when they see me limping with a cane, and then jump onto a bike and ride for long distances (I have a folding cane just for biking). My road bike has 30 speeds, and I can keep the pedal pressure down to a feather touch when I want.

    Treadmills are out for the same reason: my full body weight is on my joints, plus there's a stepping impact. Ellipticals are a little better, no impact, but still a higher amount of body weight directed on my legs.

    But hey, I hate to be negative, and I will try a stair machine again. If I can tolerate it, great. I need to keep the "stroke" shallow, not deep.
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    Jul 16, 2014 4:32 AM GMT
    killercliche saidAs far as cardio machines go, the bikes are not great for calorie burning. I'd recommend a stairmaster if they have one; I'm able to burn over 200 calories in ten minutes on one of those things and the impact is quite low. I'd just recommend starting much slower than you think you need to initially, as those things can be very fatiguing.


    Yeah I went to the bike because of some knee tendinitis I was having a few months ago. The way I do it, alternating resistance and intensity, I sweat quite a bit and I feel it's working. I'll probably try out the other machines now that the knee is better though.

    Art, if you use mostly non-packaged foods you're going to have to add them, unfortunately. But if you can figure out the approximate values I think you'll be fine. When I go out to a restaurant, it's always a guessing game but I generally consider those days my cheat day anyway and I don't worry about it icon_smile.gif
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    Jul 16, 2014 5:03 AM GMT
    JackBoneTX said
    Art, if you use mostly non-packaged foods you're going to have to add them, unfortunately. But if you can figure out the approximate values I think you'll be fine. When I go out to a restaurant, it's always a guessing game but I generally consider those days my cheat day anyway and I don't worry about it icon_smile.gif

    OK, thanks for confirming what I thought I was seeing with that app. I did try entering the barcode for a jar of Planter's unsalted peanuts, one of the few snacks I ever have. It did work, and showed all the nutritional information. Except it defaulted to a 1-ounce serving, which I never do. So I'll see if I can edit that amount down. And likewise with other items I enter.

    And see if it recognizes store brands, or just national ones. I've got a grocery shopping app, Grocery IQ, with a barcode feature, but only for major brands.
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    Jul 16, 2014 5:12 AM GMT
    Depending how the item was entered, you can sometimes change the serving size as well as the quantity. If you click on the serving size field and there's a drop-down thingy there should be multiple options in it. It's not the most obvious thing if you don't see it so that's why I mention it. I also use a calculator app a lot to convert measurements and you can use Google for that too: "how many grams is 1 ounce?".





    Or ask a pothead..
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    Jul 16, 2014 5:31 AM GMT
    JackBoneTX saidDepending how the item was entered, you can sometimes change the serving size as well as the quantity. If you click on the serving size field and there's a drop-down thingy there should be multiple options in it. It's not the most obvious thing if you don't see it so that's why I mention it. I use a calculator app a lot to convert measurements and you can use Google for that too: "how many grams is 1 ounce?".

    Does it also work with alcohol? Because that's another source of calories.
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    Jul 16, 2014 6:30 PM GMT
    Art_Deco saidDoes it also work with alcohol? Because that's another source of calories.


    Yes. If you eat it or drink it, it gets entered icon_smile.gif

    They should have most alcohols pre-programmed and that's an easier thing to measure if you're not chugging from a bottle icon_smile.gif
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    Jul 16, 2014 6:42 PM GMT
    You're welcome! icon_smile.gif