Assembling a fitness program for yourself is like figuring out your weight loss and management plan. Lots of variables and idiosyncrasies to consider. You have to determine what works for you, sometimes through trial and error. Your plan may not work for your neighbor.
You could always go to a personal trainer who’ll devise a plan for you and supervise implementation. That’s not a bad idea at all, and probably the best choice for someone not familiar with exercise yet serious about long-term health and weight management.
Yesterday I wrote about my self-imposed quandary: In which direction do I take my fitness program now.
I remember reading somewhere on the ‘net over the last year about “the big five” exercises for strength training (aka resistance training). Turns out there are lots of Big Five lists. Here’s one:
- squats
- deadlifts
- bench press
- overhead press
- chin-ups
And another, similar list (a blog commenter said these were the five free-weight exercises at the top of Dr. Doug McGuff’s list):
- squats
- deadlifts
- bench press
- standing overhead press (same as military press?)
- bent-over barbell row
- compound row or bent-over row
- chest press or bench press (esp. with 15 degree incline)
- pull-down or chin-up
- overhead or military press
- leg press or squat
If you’re not familiar with these, go to YouTube and browse.
In case you’re wondering, I’m not interested, at my age, in growing large muscles. My goal is to be injury resistant and as strong as I can be without spending too much time at it, regardless of muscle size. Size doesn’t necessarily translate directly into strength. My wife, on the other hand, appreciates large arms—think Thor in The Avengers movie.
I’m tempted to put together a program composed of man-makers, Turkish get-ups, High Knee Walk to Spiderman With Hip Lift and Overhead Reach (HKWTSWHLOR?), and treadmill HIIT. I’m saving that for another day, however.
I’ll share my new program tomorrow.
Steve Parker, M.D.
Like this:
Like Loading...
Advanced Mediterranean Diet 