When it comes to working out, I like to keep it simple. I’ve reverted to routines I used decades back when I started power-lifting. Learn the form and do those basic lifts correctly so you don’t hurt yourself; you will increase your strength, but don’t cheat on form. I’ve decreased the weights I train with considerably and mostly just do squats when I’m at the gym. Still, I broke form about a year ago and my back took a major hit. That was my last gym work-out for 2 months. It’s all good now, but coming back was slow.

A good place to start is at: Weight Training

I mentioned the dumbbells I have at home; those are good for some isolation exercises but its not a lot of weight for the compound exercises I prefer. For squats as an example, I go to the gym where they have a squat rack and Olympic style bars. I can go as light or heavy as I choose, lots of reps or just one depending...

As for aerobics, I walk. Lifting brings my heart-rate up but not for long and recovery is quick. OTOH my walk to the ATM this morning had my heart-rate way above my theoretical training zone. This is a good thing to watch if you are just starting an exercise regimen. It’s kinda important to not over-rev your heart or your exercise routine may get cut short.

That calculation says something about 220-(age in years)=Max heart-rate? — only if you’re in bad shape. I won’t give a specific number, suffice to say I exceeded my theoretical max heart-rate walking today — it may have been the hills When I was 43 my heart-rate on a run was 200+ bpm and it would stay there most of the run, (I wore a heart-rate monitor so that’s not an exaggeration). Watch your heart-rate and if it starts to climb into a red zone, back off on your intensity.

Killing yourself working out is only cool if you’re an elite athlete attempting to break a record or a personal best, but even then, no points on the board. For us old guys, killing ourselves working out is just bad form ‘cause we shoulda known better (as much as I hate to admit it, I’m not 20 anymore). If you start feeling dizzy, take a knee, it’s a shorter distance to the ground if you do pass out.