Hey guys, Going to help train my uncle at the gym. Can you recommend a schedule/routine? Going for 2-3 times a week for an hour each time. He used to work out, but had an injury and surgery and is now finally able to get back to the gym after over 10 years. Thanks!
I am sure someone will come up with something specific, but why not find out what weights he can safely lift for 3 sets of 10. Then work up to four sets of 10 at that same weight. Try raising the weight by 10 pounds and see if he can do it for 3 sets of 10. If not, back down to the original weight and slowly work toward five sets of 10. Eventually he should be able to add 10 pounds to the first weight at 3 sets of 10. Let someone else get specific about the exact routine, but in general focus on core and upper body and get most of your leg work done by walking/jogging on a track or treadmill. People should avoid running on concrete, although it can be mitigated by high quality running shoes. Earth or crushed gravel tracks are better on the joints. If he is overweight, he should do minimal jogging, better to work on distance rather than speed until he is lean. He should walk 3-4 miles on days when he is not working out, but he may need to start with 2-mile walks. Flat tracks don't build glutei very well. Either work them in the gym (leg press, stuff like that), ride bike or find hills to add to his walking routine. At his age, he should not start a routine like this without getting a "go-ahead" from his physician.
I'll be finding that out for myself pretty soon! i am in a very similar position. 53 and about 10 years out of the gym. had knee surgery a few years ago (torn miniscus). until my 40th bd i used to stay fit, work out a lot, even practice martial arts. then i stopped. got to where i stopped working out at all. probably for the last 10 years. managed not to get too overlay fat though - but now i have more pounds than i need and my muscles are unchallenged. i decided not long ago it was time to do something about it. about a month ago i started a "just eat less shit" diet, and have reached the 20 pound lost mark the other day. i still need to lose 20-30 pounds as well as tone up the pounds i'll keep. earlier this week i joined a gym. just today i just went shopping and got all my gear (workout clothes, shoes, gym bag, etc). in a few days i'll sign up for the gym fitness evaluation. they'll recommend a program. maybe i can share it - it might be similar to what would be recommended for your uncle - based on our similar situations.
You are smart to drop some weight before going too intense in the workout. Don't want your blood pressure too high or too much strain on the heart at first. While you are losing weight, drink plenty of water. The kidneys are getting rid of stuff from your shrinking body and you want to make sure they are flushed and not building stones. Then when you reach your goal, drink plenty of water. It's still good for you!
well dont want to hijack, but just to say good advice! i have always drank (drunk? drinked?) a lot of water. and orange juice. actually, water and OJ are my main drinks. like right now i have 6 half-gallons of fresh oj in the fridge - they'll be long gone well before their expiration dates . also rice milk (no cow milk). little to almost no soda. i also injest a good set of daily vitamins and nutirents. practices i have continued from my more fit years
