Fit at Any Age
Plans to Keep Men in Shape for Life

Men, act your age. You may want to be 25 again, but your 45-year-old body can't take it. If you tweak your fitness plan as you age, you can stay strong and flexible and reduce the risk of injury. After all, the best workout is the one you actually do - and it's hard to exercise if you hurt yourself.

20s and 30s

You're strongest at this age, so push it and lay the groundwork for a healthy adulthood. This program, from San Diego-based trainer Justin Price, emphasizes plyometrics (swiftly contracting elongated muscles), cardio and strength training.

Monday

• Warm up for 5 minutes and do dynamic stretches, such as touching toes, lunging backward or twisting the upper body from the hips. 5 minutes.
• Three sets: 20 diagonal lunge with dumbbell reach, return to standing, then shoulder press; 20 side-to-side jumps over a Bosu ball; 10 to 12 bicep curl to shoulder press.
• Three sets: Jump rope for two minutes; wall sit - no chair, only your back on the wall - for one minute.
• Three sets: 15 push-ups to pike position then crawl on hands and feet forward and backward 10 yards.
• Three sets: Step-ups for 90 seconds; 10 reps of seated rowing; 10 lat pull-downs in squat position.
• Three sets with the fitness ball: 20 crunches; 10 to 15 roll-outs; 20 reverse crunches.
• Cardio workout on the elliptical machine for 5 to 10 minutes at high intensity.
• Five-minute cool-down and stretching.

Tuesday

• Take it easier. One hour of yoga or a 30-minute mildly paced swim or a one-hour moderately paced hike or walk.

Wednesday

• Five minutes of warm-up and 5 minutes of dynamic stretching.
• Two sets: as many chin-ups as you can do; as many push-ups as you can, making sure to move the shoulder blades away from the spine at the top of the movement.
• Two sets: 10 to 12 reps of barbell rowing; 10 to 12 chest presses on stability ball, alternating arms with the dumbbell.
• Two sets: 10 to 12 standing bicep curls to shoulder press, alternating arms; bent at the waist, do 12 to 15 dumbbell raises toward the ceiling, working the deltoids.
• Two sets: 10 to 12 chest flies (alternating arms); 15 full lateral raises.
• Two sets: Hold push-up position with hands on a stability ball for one minute; Lying on side, raise hips and balance on lower arm for 30 to 60 seconds on each side; 50 bicycle kicks on Bosu ball.
• Static stretches: Hold each position for several seconds.

Thursday

• One hour of a sport such as basketball, tennis, soccer, flag football or an hour-long kickboxing or tai chi class. Make sure to warm up and stretch.

Friday

• Five minutes of warm-up and 5 minutes of dynamic stretches.
• Three sets: 10 to 12 bicep curls with barbell; 10 to 12 triceps presses lying on a stability ball with dumbbells.
• Three sets: 10 to 12 alternating standing dumbbell curls; 10 to 12 triceps push-downs.
• Three sets: 10 to 12 Preacher curls (resting arms against a slanted bench); 10 to 12 triceps presses lying on stability ball with dumbbells; 10 to 12 hammer curls (with hands parallel to the body); 10 to 12 triceps dips on a bench.
• Static stretches.
• Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation.

Saturday

• Exercise at a mild intensity for about an hour. Choose an activity such as a gentle swim, a slow walk, or an easy bike ride or hike.

Sunday

• One to two hours of a favorite activity, such as Pilates, golf, tennis or running. It should be something different from other activities done during the week.

40s and 50s

The challenge at this stage in your fitness is not to get bored. This program, devised by Ken Alan, a personal trainer and lecturer in kinesiology at California State University, Fullerton, emphasizes a variety of activities for cardio, weight training and flexibility.

Monday

• Warm up for 3 minutes, medium- to high-intensity cardio activity, such as running, cycling, stair-climber or aerobics. 30 minutes. Cool down for 2 minutes and stretch for 5.

Tuesday

• Warm up for 3 minutes.
• Two sets: 8 to 12 lat pull-downs.
• Two sets: 8 to 12 incline dumbbell presses.
• Two sets per leg: 8 to 12 alternating forward lunges.
• One set of abdominal crunches until you hit momentary muscular failure.
• One set of back hyperextension to failure.

Wednesday

• Rest and recover. Doing some low- to moderate-aerobic activity (walking, gardening, cycling) is optional.

Thursday

• Warm up for 3 minutes.
• Two sets: 8 to 12 back rows.
• Two sets: 8 to 12 incline dumbbell presses.
• Two sets: 8 to 12 barbell squats.
• Stretch for 5 minutes.

Friday

• Seven reps of interval cardio training: alternate two minutes of fast-paced activity (such as walking or running, or using a stair climber or elliptical trainer) with two minutes of mildly paced activity. Should be about 30 minutes.
• Two minutes of cool-down.
• Abdominal crunches: One set to failure.
• Back hyperextension: One set to failure.
• Five minutes of stretching.

Saturday

• Engage in a sport or leisure activity such as organized games (golf, tennis).

Sunday

• Rest and recovery.

60s and 70s

In your 60s and 70s, keep it real. That is, concentrate on functional fitness that helps you in your daily life. Newport Beach, Calif.-based trainer Nick Prukop, who works with older clients, gears their workouts toward strength training, balance and aerobics.

Monday and Friday

• Warm up for 5 to 10 minutes.
• Low- to moderate-intensity cardio workout, such as walking, cycling, or pool workouts. 20 to 30 minutes.
• Two sets, 12 to 15 reps each: leg extensions; leg curls; leg presses; calf extensions. These all increase strength.
• Work on balance for 5 minutes by walking toe/heel and standing on one leg (you can hold onto a chair for stability).
• Stretch for 5 minutes.

Tuesday and Thursday

• Warm up for 5 to 10 minutes.
• Low- to moderate-intensity cardio workout for 30 to 45 minutes.
• Three sets: 10 abdominal crunches done lying down or against a wall.
• Stretch for 5 minutes.

Wednesday

• Warm up for 5 to 10 minutes.
• Low- to moderate-intensity cardio workout for 20 to 30 minutes.
• Two sets, 12 to 15 reps each: wall push-ups or seated chest press; seated rows; lat pull-downs; front arm raises; lateral arm raises; seated bicep curls; wrist curls; finger flexion (opening and closing the fist); elevated triceps extensions; abdominal crunches.
• Five minutes of balance exercises.
• Stretch for 5 minutes.

Saturday and Sunday

• Engage in mildly paced recreational activities such as walking around a flea market, going on a short hike or gardening. Pay attention to your body and rest if needed.

Copyright 2005 Iowa City Press-Citizen All Rights Reserved

Iowa City Press-Citizen (Iowa) November 7, 2005,
http://www.press-citizen.com 
Washington Post / L.A. Times