Since becoming a member here, I have had a real awakening of what I need to do to survive problem situations and be able to take care of my family. As mentioned in a previous post, if problems arise while at work, I’ll be hiking a long way (~ 25 miles) to get home. This is my primary concern and is what I’m basing my fitness program around.

My fitness priorities are:
1) cardiovascular fitness (including losing weight)
2) core strength
3) muscular endurance (as opposed to strength)

To address these needs I am doing the following:
1) 30 - 40 minute power walks at lunch time with a friend. 3 - 5 times a week depending on weather. 20 minutes on an exercise bike to start my home workout 2 -3 times a week. I’m trying to add a hike on the weekend, but that is hard to do given my family schedule.

2 and 3) These are both addressed by how I do the resistance part of my workout. I use a Total Gym (the one that Chuck Norris endorses) for my resistance training. My exercises are lower resistance and higher reps ( 20+ per exercise) to build endurance, plus it’s easier on these old joints. An added benefit of this equipment is that you have to stabilize yourself and thus work your core abdominal area hard.

I’ve also cleaned up my diet, but that still needs more work.

I’ve only been back on this program for the past few weeks, but have already lost 8 pounds. Only 20 more to go.

Any comments? I would really like to know what others are doing in this area.

1 mile round trip (double if I come home for lunch) w/ 20#++ pack and steep hills week days except holidays. The speed I do it in makes the difference between a moderate workout & getting shin splints from it.

Walk 3 miles in 50 minutes, flat, uphill and down, 4 mornings and again every evening unless it's raining hard. Gym workout 3 mornings a week-2 90 minute workouts, half aerobic circuit training, half anaerobic weight training, 1 three hour workout, one hour circuit, 2 hours anaerobic weight training. Walking from my car to my office and back again for lunch and driving to meetings, approx. 1 mile per day. Low carb diet.

Every other night I do 15 mintes of Yoga to stay flexible followed by 40 minutes of endurance training on my trendmill whie carrying forteen pounds of water in a backpack. I also watch my diet (Yeah! SlimFast!). I'm currently 39 years old, 6'5" tall and weigh 215 lbs.

I work witha lot of guys 55+ years old and the shape they are in terrifies me. That's my incentive to keep at it.

-Blast

1 hr of cardio workout 3x week; that's the biggie.

I shoot for an ideal of an hour a day six times a week of exercise but forty-five minutes every second day is more realistic. That said I have been good the last three days and with only one day break the three before so I'm well above minimum. I don't feel bad about that level of activity.

From one of my previous posts:

My current fitness is a combination of walking to and from work (9 miles) minimum 2 days a week carrying a laptop, lunch etc in a backpack. I do this in a all types of conditions: rain, snow or sun.

On the other days, I bike the almost the same route and it is actually harder then walking as it is uphill both ways.

On weekends, it is not unusual to go for a 4-6 mile walk carrying our BOB's for weight, through a local park that is on the edge of a steep ravine. Other weekends a 25-30 mile bike ride is normal.


Will be getting back into some light weightlifting and pushups now that the troublesome shoulder has settled down once again.

I used to do push-ups on my knuckles on gravel and other asceticism of the body practices to harden up my mind and body, pushing my limits, and all that. Now I realized it's futile and drink a lot of beer, watch tv and browse the internet all the time and avoid all kind of physical efforts when possible. Actually my most physically challenging activity is solving chess puzzles on diagrams. What can I say, I'm lazy? Survival is about energy conservation anyway. Once you have bugged out, you have to shelter-in-place for a long period of time and my mind is ready for that.

Frankie

Aerobics- bike for 40 minutes at least three times per week (used to run but developed knee issue)

Strenth- dumbell workout three times per week (used to do barbell free weights but goofed up my shoulder)

Flexibility- none..lol

500 Kcal on the elliptical, 30 minutes on the bowflex, x 4 times a week.

6'5" and 255-265 depending on how I am eating.

I am getting older and slowing down. At least I can keep going, just not as fast as I used to.