Category Archives: target zone

What is the Most Balanced Exercise Program?

The more I read and write about exercise, the more the element of balance becomes important. Exercise if crucial to our well being, but it is easy to overdo it, or use bad technique and set ourselves back with an injury. Heaven knows I have had biking injuries galore.  So what is the most balanced exercise program, let me count the options.

Among the possibilities, are walking, running, weight lifting, bicycling, yoga, tennis, kick-boxing to name a few.

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WebMD says that walking, weight lifting and yoga constitute the most balanced plan because there are “three different types of exercise: aerobic/cardio (walking), strength training (weight lifting), and flexibility training (yoga).

“All three are important. Aerobic or “cardio” (walking, jogging, cycling, swimming, tennis, basketball) boosts the strength of your heart and lungs; strength or “resistance” training (weight lifting, resistance band exercises, etc.) help to keep your muscles and bones strong, and help with balance and coordination; and flexibility exercises (yoga, stretching, tai chi) can improve your range of motion and reduce your risk for injury.”

You can take the WebMD test on Fitness Do’s and Dont’s at the link.

I really like their breakdown because I consider walking to be the Cinderella sister of exercises. Everyone does it to some extent, but very few people appreciate the benefits.

Here are some of my posts on walking.

Benefits of Walking and Cycling

Walking, not Sudoku for Seniors

National Walking Day – American Heart Association

Mall-Walking

Tony

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Filed under aerobics, aging, Exercise, stretching, tai chi, target zone, walking, warming up, Weight, weight-bearing exercise, weight-training, yoga

Bike Riding in Snow’s No Fun

Chicago has just gone 307 consecutive days without a one inch snowfall. That is the longest such spell in 54 years. And, might I add, most welcome to me as a bicycle rider. Because of this snow drought, I have been able to ride many more times in these waning days of December than I would normally. As a result, I will post my biggest total mileage for a  year in my life in just three more days – over 8000 miles.

Looking west on Chicago's Riverwalk

The view looking west on Chicago’s Riverwalk with skyline in the distance

As you can see from the photos, the snow looked kind of pretty falling on the Riverwalk. However, look closely at the second photo taken on the next morning. Those patches of gray and white are ice patches and diabolical for a bicyclist.

The view looking east on the following morning

Looking east on the following morning

A sheet of ice is very simple to navigate, you just get off the bike and walk it till you are past the ice. But, sporadic ice patches are a totally different story. When I ride, I try to keep my heart rate in the target zone. For a septuagenarian like myself that requires a speed of around 12 miles an hour. Doesn’t sound very fast when you imagine yourself in your car inching along at 12 mph. On a bike, though, you are traveling at about 17 feet per second. And you aren’t strapped in to a cushy seat. You have a helmet and you are flying through the air riding a pair of skinny wheels. As the guy who has fallen at that speed and broken bones, I can attest that it is fast enough to get into trouble.
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Filed under aging, biking, Exercise, heart rate, seniors, target zone, treadmills, Weight, winter