I just get tired of how long it takes to get things accomplished while walking on the treadmill at an incline, by the time I walk an hour on the treadmill then hit the weights I've lost 1 1/2- 2 hours at the gym.
Looking to hear some more ideas for middle age guys who aren't into running marrathons.
Well, I'm 54 and I hate to run so that fits me to a "T."
Have you tried interval training on the cardio machines? It's been shown to increase your aerobic capacity faster and more efficiently than training at one speed. I'm no expert but it seems to work for me. I switch up on the machines but seem to gravitate to the Gauntlet machine since it's closest to climbing hills and the elliptical. Whatever you do, don't hold onto the rails, that just defeats the whole purpose by easing the workload and "cheating" as far as maintaining your balance. And switch it up by going backward too. If you want to work your stabilizers and improve balance, try setting the elliptical at high resistance, don't touch the rails, go backward, and close your eyes. It takes some getting used to but I guarantee your balance will improve and you'll have to work harder so it's a better workout.
I do cardio every third day in the gym, an hour of intervals on two different machines that leaves no gas in the tank. Followed by 15 minutes of stretching, which is just as important as you get older. On the other days I'll do resistance training, one focusing on lower body/abs., the other on upper body. As I get older, my joints can't take the strain of weights I used to lift so I've been gradually migrating toward body weight exercises and core strength exercises. High-rep push-ups instead of low-rep bench presses, things like that. Pull-ups, and different cable flies for shoulder stability. I was told I needed rotator cuff surgery five years ago but opted for shoulder-stabilizing cable flies instead; it worked (knock on wood) and I can draw the bow without the pain I used to have.
On the lower body/core day I do a squat machine with the weight on the shoulders to help with lower back. I like the machine rather than wieghts because one knee is a little unstable. I do prone leg curls for the hamstrings, since I have a surgically-repaired ACL and strong hamstrings benefit the ACL. I'm a big fan of box jumps, if done right they will flat kick your a** and really add explosive power that you need every now and then in the mountains. Also, a couple of differnt calf raises, and hanging leg lifts/ball crunches for abs. Mixed in with balance exercises like squats on a Bosu ball, and single-leg Kettle bell lifts over your head, those will really improve balance too.
Last but not least, one of the best things I ever did was get a golden retriever who has to have long walks at least a few times a week. We do a 3-4 mile loop at a local state park, off-trail over uneven ground. I always have a fanny pack that goes about 10 lbs. (got rocks in there to throw at the coyotes that get too close) and as hunting season gets closer I'll switch to a backpack with 30-40 lbs., it really helps and I think walking off-trail on uneven ground is key for your ankles and knees.
From one middle-aged guy to another!!!
