Resistance Training, Day One

You need to work hard, engaging as many muscle groups as possible.

There are four objectives here, increasing bone density, adapting your bones to carry more weight. Aerobic capacity, the ability of your lungs to pump a lot of air quickly. As you exercise blow out strongly to increase the amount of air you are processing. Increasing your heart rate, You should be able to double your resting heart rate, and maintain that for a short while at least. You may need to build up to that. Sustained exercise, you do not need to train for an hour at a time, but the sort of strength and fitness we are aiming at should allow us to dig the garden for an hour or more, or to walk up hills, or to climb several sets of stairs.

This set of exercises should take 15 to 20 minutes. You should get quite breathless. Focus on breathing out strongly to get more air. You will get a bit sweaty. Your heart rate will rise quite a bit, you might like to measure that by taking your pulse. Take a rest if you need to.

The purpose of the weight is to make the body work just a bit harder than usual. Heavy weights are not necessary, but you do want some resistance. It's suggested that you find a weight that's hard to lift once in the manner intended. Use a weight that's about 50% of that.

Remember the hard easy principle. Go for a walk or do some dancing or Tai Chi of the alternate days.

Resistance Training, Day One

Short description

Begin with the bench press. Move on to Squats with Weight. By now you should be really puffing. Move on to the boxing and kicks until you are tired.

Longer description

Bench Press
You need a simple bench press, with a bar and suitable weights

Press the weight you have chosen SLOWLY up and down, until failure. Failure should happen between 60 seconds and 90 seconds if the weight is right.

Squats with Weight
You need a light bar and weights, or dumbbells.

Easier if you hold the weights low. Harder if you hold the weights higher.

Squat SLOWLY until the thighs are parallel with the ground, try to keep the feet flat. Hold the down position, then rise SLOWLY until almost standing, then without relieving the tension go down again.

Repeat until failure. Up to 90 seconds. If you can do that add more weight.

Punching and Kicks

You need a punch bag or striking target and gloves.

Punch the target as hard as you can 24 times, then kick it (as high as you can) with your right leg and your left leg (twice).

Move through that series of punches and kicks, 8 to 12 times.

Don't repeat these exercises again for SEVEN days. Let your body fully recover.

Resistance Training, Day One

Resistance Training, Day One

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