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Question
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Category
Abs |
Date
Submitted
10/28/2004 |
Date
Updated
10/28/2004 |
Approval
Level
Public |
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| Question |
| Hi Norma,
I am 70 and very fit. My main exercise is swimming. I am an old professional swimmer. I live in Istanbul/Turkey. In winter months, it is not possible to swim here in the sea and I do not like swimming in pools. I have a standing bike and a bench at home. Therefore, in winter months, my main exercises are, brisk walking,indoor cycling and light weigth lifting, just to tone up my muscles. For the bench; I have an exercise chart fully explaining how to do it. Unfortunately, I do not have a program to show how should I use my bike according to my age. I know THR and I have got an exercise computer on the bike, with an alarm for maximum heart rate. All is fine, but would you please help me in finding an exercise program for indoor cycling, describing, age groups, speed, duration etc. so that I can use my bike without endangering my health. For the last 20 years, I became an expert on healthy living, anti-aging and fitness, so I know and implement everything.
I should be grateful, if you can kindly help me.
Regards.
Akgun Kiciman, MVO
Ambassador |
| Answer |
| Congratulations! I am impressed with what you have done so far. Since you are fit the basic heart rate charts may not work for you. I then go to Rate of Perceived Exertion and make sure my clients have regular check ups with the doctor. I use a 1-10 scale with one being very easy and 10 the hardest. Each day is different and you must listen to your body. Try to gradually warm up for about 5-10 minutes and then get yourself up to about a level six. This is subjective. Of course, you want to try a few intervals where you do push to an eight if possible. I would suggest gradually increasing these intervals. Some would be 30 seconds, 45 seconds, 1 minute. This should get you started and give you a nice variety. You can also use incline to vary your routine. |
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