Steve in the basement gym. In my last post I noted that I was running again after a layoff of nearly a month. Since then I’m now happy to report that I’m again doing my strength exercises. As I’ve emphasized in all my eBooks, it’s imperative that you get both endurance and strength exercise. The endurance exercise is so important for the health of your cardiovascular system and the strength work makes your entire life easier. Both of them make you look good and feel good and help the pounds to slip away if you’re overweight (more about weight loss coming in future posts!).
Anyway, now, in addition to running, I’m working out with weights regularly. I’m following the program in my book, the K*I*S*S* Weight Training Program. In a nutshell, it consists of working out four days per week using a split routine. Half the exercises are done on Monday and Thursday and the other half are done on Tuesday and Friday. I like this arrangement for a number of reasons. One is that there is some flexibility built into it. For example, last week I couldn’t work out on Tuesday. No problem. I simply worked out on Monday, Wednesday, Friday, and Saturday instead of the normal arrangement. Don’t fall into the trap of letting a missed workout disappoint you to the extent that you stop exercising all together. In my book I talk a lot about strategies for overcoming occasional laziness or missed workouts. I’ve seen so many guys abandon their fitness program because of this. You don’t want to be one of them!
I only do two or three exercises each workout --- in addition to sit-ups. This takes me between a half hour and an hour to get done. It’s a good workout and I feel it’s more than enough to make significant gains in strength. In my case I also do some extra warm-up exercises. This might take another 10 to 20 minutes. Warming up becomes more and more important the older you get. You don’t want to strain a muscle or, worse yet, become a candidate for a joint replacement.
There’s a lot happening here with respect to fitness in this family of mine. In my next post I think I’ll talk about the weight training program I just started Margie on. She’s 12 years old now and has a lot of potential as both a sprinter and swimmer --- and, I think, as a power lifter!
Anyway, now, in addition to running, I’m working out with weights regularly. I’m following the program in my book, the K*I*S*S* Weight Training Program. In a nutshell, it consists of working out four days per week using a split routine. Half the exercises are done on Monday and Thursday and the other half are done on Tuesday and Friday. I like this arrangement for a number of reasons. One is that there is some flexibility built into it. For example, last week I couldn’t work out on Tuesday. No problem. I simply worked out on Monday, Wednesday, Friday, and Saturday instead of the normal arrangement. Don’t fall into the trap of letting a missed workout disappoint you to the extent that you stop exercising all together. In my book I talk a lot about strategies for overcoming occasional laziness or missed workouts. I’ve seen so many guys abandon their fitness program because of this. You don’t want to be one of them!
I only do two or three exercises each workout --- in addition to sit-ups. This takes me between a half hour and an hour to get done. It’s a good workout and I feel it’s more than enough to make significant gains in strength. In my case I also do some extra warm-up exercises. This might take another 10 to 20 minutes. Warming up becomes more and more important the older you get. You don’t want to strain a muscle or, worse yet, become a candidate for a joint replacement.
There’s a lot happening here with respect to fitness in this family of mine. In my next post I think I’ll talk about the weight training program I just started Margie on. She’s 12 years old now and has a lot of potential as both a sprinter and swimmer --- and, I think, as a power lifter!
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