According to my records that I have written down in a notebook it appears that the last time I actually worked out was back in August which is close to 3 months ago. I figure that with my fasting blood sugar numbers over 100 and my body weight over 190 lbs. it is high time I got back on the horse.
I stopped working out because I was having problems with my gut but with a slight increase in eating healthy carbs and a probiotic I have been having less problems than before. Another reason why I stopped is because I was taking the routines too far towards competition. It is so easy to get caught up in always trying to out do the last workout and at my age (55) my body doesn’t have the same healing power it used to.
As I move into the world of the morning workout I have to be very mindful of the fact that I am working out for just one reason and that being just getting a mild amount of exercise each day. I am not trying to build muscle, I will not have the need for protein supplements, and I will not be competing with previous workout numbers. I will be performing cardio to keep my heart healthy and resistance exercises to maintain muscle mass and bone density.
Of course I would love to burn fat but I know that fat burning is more about diet, meal timing and fasting. The workout is simply the motivation for these three.
I have designed an excel spreadsheet with a routine schedule for a ten day period. It includes 5 resistance daily routines for each muscle group along with 5 cardio routines. Once I complete the ten routines I simply start over again. This means that with resistance exercises I shouldn’t be working more than 3 muscle groups per month.
I have set up the resistance schedule for 2 sets of each exercise, however I will be working just one set for the first month or so. Cardio should never move past 30 minutes and I will slowly build up to that starting today with a 15 minutes walk.
So today I did my first mile and although it didn’t feel like much I know that it was actually enough for the first day. During the first 15 minutes I cranked up the speed gradually then dialed it down for a 5 minute cool down period.
Progressively I will slowly reach a point where I get to a fast 25 minute walk with a 5 minute cool down. Yes, today is day number one and I welcome the workout back into my life.