Aquafit classes. I'm 70 years old and go twice a week. Working in the deep end of the pool with a flotation belt give you a harder workout.  

I just started working out this week. I do a variety of exercises from workout videos to walking.  I feel a lot better when I do the exercises.

for a beginning work out this is not very realistic.  Fat people have large trouble with side planks, let alone 54 year olds.

i am 71 in may. i have spinal stenosis, have had back surgery, i knee replacement and 1 hip replacement. i do 45 minutes exercise 5 days a week. i start out with 5 stretching exercises, then i do 3 planks for abs, 1 hip side kick out(hang on to chair), on all fours i do left and right leg kick backs for back and butt set of 3 x 20 each side. i then set my interval trainer for 1 minute workout and 30 seconds rest, go to my jakes tower and do chest, back,shoulder,bicep,tricep,squats,toe raises and woodchop for abs. i do 60 seconds for each muscle, rest 30 seconds and it's a 20 minute workout. my second series i use 2 15 lb kettlebells and a 25lb dumbbell for another series of exercises for legs, chest and back only and goes for 12 minutes. the whole idea behind exercise is to move and move at a pace that your heart level will go up to about 70% which in my case is  220 minus 71 equals 149 x 70% which equals 104. in interval training i get mine up to much higher than that.

Original Post by: rstoeffler1

These sound great;however, I am a 69 year old woman with two knee replacements who would like to see a workout geared to us older citizens my doctor advises me to not run, jog, or twist. It also hurts to get down on the new knees. Anyone have any suggestions other than weight lifting and walking which I already do?

You can use rubber bands for strength work, you can get them at sporting good stores or on line. The best work out for elderly is the swimming pool just like trigonelle said, you can do a lot of different exercises there, and if you don't have one you can go to a public pool or your local  YMCA and they should have classes you can join for aqua aerobics that are a lot of fun 

I hope that helps

 ps. the classes are usually not that expensive  

I am 62, just retired, and have been using walking dvd's in my home.  I was never  a consistent exerciser until now.  I started about 5 months ago and look forward to it almost every day.  I give myself a one day break per week .  If you don't have a lot of money to spend on exercise it is the way to go.  I use Leslie Sansone and Cathe Friedrichs low impact and do some strength training a couple times a week. I have never felt so invigorated and am beginning to feel strong.  Leave the mountain climbers, jumping jacks and the burpees for the younger set.  Just make sure you MOVE every day!!!  

I have lost over 15 lbs in the last 3 months and feel really great.  Its fantastic not carrying 15 lbs of blubber every where every minute of the day.   Wonder why I let myself go like that.

I will give this workout a try over the next week.   Thanks for putting it up.

Original Post by: trigonelle

Aquafit classes. I'm 70 years old and go twice a week. Working in the deep end of the pool with a flotation belt give you a harder workout.  

You can definitely try step-ups which aren't so hard on the knees.

I actually think these 2 workouts are doable for any age and any frame. I happen to be a large (fat) woman and I manage to get in a workout very similar to this plus Zumba 6days a wk so nothing is impossible and I don't make excuses because I'm BIGGER than most. My suggestion is speaking to a doctor and trainer before starting any workout regimen so that you can know what's healthy for you as an individual. Blessings to all.

Indeed, that workout plan is fine if you are in your 20's, but is totally inappropriate for older folks whose knees no longer bend. I am 54, and I run on grassy surfaces, lift weights and bike as I compete in triathlons, half-marathons and 5K road races.

If you are lifting and not getting adequate results, do have a trainer watch you. I live by a few simple rules to achieve results, so remember:

1) Time is precious, make sure you are doing every exercise with correct form to target the intended muscles

2) Muscle is soft tissue, treat it that way, perform each move slowly and deliberately and watch your form in the mirror. Bad form accomplishes nothing and can hurt you.

3) You don't need to lift heavy to get results, just do it correctly.

On this list you call it Side Planks with Touch downs.   Your Video calls it Side Planks with a twist.

Both seem to work the obliques, but they're not the same move.  :(

Cleaning house with moderate effort burns about 400 calories an hour.  Attack one room at a time and make it your 'workout' room.  Clean it from top to bottom,  vacuum the ceiling, the floor, the drapes or curtains.  Wash the walls. Clean out the closets or cabinets.

Tape a piece of paper to the door to log your workout time.

Not only do you get exercise, but you get to all those little chores we have a tendency to put off or not have time for. :)

how bout just walk everyday? focus on what you can do, not what you cannot do. Focus on the reward not the penaly. Go for a one hour walk every day to burn calories, easy and fun.

hi irongirl2b. love your photo and had to check it out. must say your arms at 54 are a total inspiration! (or any age, but you know what i mean). if you don't mind me asking, when you aren't actually in training for a triatholon or race, how much do you normally workout out a week? still trying to figure out what is good for me but just curious...

This looks like a blast! Then again I'm 24 and am only slightly over weight. I can see this being a challenge for someone who is older or not in adequate shape. I'm gonna print this out. Thank you!

I am 26 and at 5'7, 228lbs and with 9 weeks till my 27th birthday my workout needed as good blast and channge. I did Workout# 1 today for my evening workout and feel great. However I did sub the run/walk intervals for 10/10intervals on the elliptical trainer and broke down the side planks into two set of 25.

Overall great workout on to Workout#2 Tomorrow!!

Original Post by: rstoeffler1

These sound great;however, I am a 69 year old woman with two knee replacements who would like to see a workout geared to us older citizens my doctor advises me to not run, jog, or twist. It also hurts to get down on the new knees. Anyone have any suggestions other than weight lifting and walking which I already do?

Swimming! No pressure on your joints and it's a great workout. You can see if you local gym offers Aqua Fit classes as well. 

I'm going to try this tonight, but I have a question: I do Zumba 3x/week. Would I get the same effect if I did this 3x/week and Zumba 3x/week?

My Mom has some Jane Fonda (Jane has had knee replacement herself) work out CD's that she has no trouble doing and she really likes them. She has even got a group of other older gals that meet to exercise with her.

this workout appears to be too long for people just starting out... if this is the first tim they'd never do it again... start small guys and the changes are longer lasting.. the old saying 'no pain no gain' doesnt hold true any more.....

This is a great workout! It will kick your butt and you will sweat. Thanks for the tip. It was just the change I needed.

Original Post by: trigonelle

Aquafit classes. I'm 70 years old and go twice a week. Working in the deep end of the pool with a flotation belt give you a harder workout.  

You may try dancing videos or pilati, also yoga may work this involves stretching and you replace fat with muscle; I practice them and they are fun. When I stopped dancing and entered a GYM I gained 3 kilos and body fat.

This is definitely a challenging, effective workout.  However, it doesn't look all that fun.  I'll stick to long-distance running, or spin class.  If I do weights/floor exercises just once a week I bulk up, and I'd prefer leaner muscle.

I'm gonna to add this to my workout plan