Critique my exercise regime please?

[Bobsledgirl]

I need a bit of direction I think! I’m 58 and have exercised most of my adult life. I just tick along. Used to do aerobics, step etc back in the day. These days I go to the gym and do 2 pump classes per week, 1 Pilates and 1 spin. I walk my dogs every day too so get 10 000 steps.

So 4 out of 7 days in gym and generally active in rest of life. I need to lose a bit of weight (half a stone) and I know this is diet with me! (I’m a snacker!)

I am thinking of getting a PT and doing a weekly guided weights lifting session. Would this be a good idea. I do feel I need to up my strength game and that body pump maybe isn’t enough?

Any suggestions?

I hope this isn't totally unhelpful but I am also in my fifties and in terms of exercise I think having a change up and a bit of variety is really good. It doesn't particularly matter what you do just get a bit of cardio, a bit of strength and a bit of flexibility in there and it is all good.

I took up cycling regularly last year and love it, being outside and going somewhere is great. However, it doesn't really matter what it is so long as you are enjoying it.

Do you have a pool locally? Swimming is excellent for stamina, abs etc..

Sounds like a pretty good regime to me.

You might get more weights benefits from doing free lifting rather than Body Pump, but you sound like the type of person who enjoys having a set routine. You could try a few sessions with an instructor- maybe replace one Body Pump with weights instead to mix it up.

For the weight, I've managed to shift about half a stone through cutting carbs and cutting out sugar. Sounds knarly but actually a lot easier once you get into it - still overweight though.

I’m not familiar with Body Pump. Does it incorporate unilateral exercises, lunges etc? Do you go at your own pace or is it quite coordinated? I have to go slower with squats and lunges to avoid injury or jarring, but they are great for helping with balance etc, though I guess Pilates also helps you with this?

If you do get a PT I would try and find one with experience and knowledge of the benefits of exercise for older women.

For general health, I agree that cardio, strength and flexibility is a good approach. It covers the body's needs, keeps it mentally interesting, is fairly achievable and low injury risk.

Strength tends to be the aspect that was ignored for decades and not made very accessible to women, but is essential to good health into older age.

Beyond that point, it's what is avaliable to you and what you enjoy so will do.

Yes body pump is strength training really.

Thanks all.

I think that your exercise is enough, it'll be the diet which is the tricky thing.

I have a similar exercise routine to you and had lost nothing. I changed my diet completely, cut out all the rubbish, 1200 calories per day, 3x healthy meals and 2x healthy snacks, I've lost a stone in the last 4 weeks.

Sounds like you’re doing well!

Adding some focused strength work is a good idea and a good PT would be invaluable.

Now the bad news :) To stay at your current level of fitness, you would need to increase the volume of your aerobic work every year or you’d lose about 5% of your fitness per decade, despite your current regime (even more if you reduced or stopped exercising). As a rough ballpark figure, an hour a month extra every year would do the trick. As an example, if you’re doing 4hrs per week currently, plus 7hrs walking with the dogs = 11hrs week., you’d want to start doing 11 hrs 15 mins per week to get you to the extra hr plus for the month. This can be lower-intensity exercise.

If you play this out over the years, it means a considerable time commitment as you age. So make sure you do things you love doing.

Body pump isn't going to give you the full benefits that training with free weights will, as it is all low weight/high reps. With free weights you can do high weight/low reps which increases strength, plus it is sooo satifsfying!!

Thanks.

yes heavier weights might be the way forward

I'm a similar age, here is mine at the moment (I don't like gyms, so I get up early and work out for 40/45 mins before work) - all youtube vids except where otherwise stated);

Monday: 5 min warm-up / Skipping / upper body with weights
Tuesday: 5 min warm-up / Cardio or Hiit / lower body
Wednesday: 5 min warm-up / Kettlebells / upper body with weights
Thursday: Pilates
Friday: 5 min warm-up / Skipping / upper body with weights
Saturday: Pilates

I then walk for 20 mins at lunchtime and / or 30 mins in the evenings.

Actually it is all you tube videos besides the walking!

Also, occasionally I do a you tube hoola hoop workout, those are good fun!

I quit body pump last year in favour of training with heavy weights and a more functional/crossfit style working out and have never looked back. I'm mid-40s and it has completely changed my body. Lost fat, gained muscle (you will never lift enough in body bump to really gain muscle and offset the 1% muscle loss/year after age 40). Low reps and high weight is so much better than BP. I aim for strength training 3x a week, HITT/boxing 2 x a week and 2 x 10 km run/week (zone 2 cardio). Lots of walking in there too.

I also increased my protein intake to around 130gr/day and that has made a huge difference in eliminating snacking.

Have you thought about running? Great for bone density and cardio fitness.

I run 3 times a week and aim for 2 body pump sessions (although I’ll drop those to keep up the runs). I’m nearly 55.

maybe try a couch to 5k?

Yeah definitely think a dedicated strength session is the way.

I used to run but really hate it! I do spin and walking for cardio instead.

Ah - ok!

Lifting heavy weights is so important for women of 50 plus. Body pump isn't enough. I was a runner, but started following Caroline Girvan's free programmes on YouTube, just using free weights. It's been a game changer for me personally, getting around for life in general, running so much better and aesthetically a strong body rather than just slim with no muscle definition.

I love Caroline Girvan! She is a real game changer.

Caroline Girvan plus Body Pump plus running for me, 57 years old. It's all good!

Yep lift heavy, it's the best feeling ever.

Agree with pp - strength - higher weight, lower reps (than BP). I do mainly calisthenics (so my own bodyweight) - pull ups, push ups, dips etc, often in a park. Started with heavy squats and deadlifts aged 50. Definitely get some PT if you can, so you learn to train effectively and safely.

I also run a bit, do some HIT/boxing, walk loads - but the strength training is worth paying for/prioritising IMO and IME. Brisk walking, long and short, up hills etc, ticks many of the cardio boxes nicely.