Anyone here over 50 use a stationary bycycle on a regular basis

wilheim · Mar 28, 2011

I am 63 and use one 5 days a week right here in my home office as the corner stone of a 1 hour workout. I begin with 10 minute warm-up of stretching, fast walking in a long rectangular room in my house carrying light hand weights (the 5 pound kind with a plastic skin) and some aerobic exercises such as leaning push ups against a wall that stretch my calf muscles.

Then 40 minutes on a upright bike that I keep right here in my office followed by another 5 to 10 minute cool down of more fast walking, light stretching and more aerobic push-ups and work with the light weights. Curls, arms pointed outright and bringing them down to my sides holding the weight.
I know this amount of weight may sound like nothing to real body builders but when you get my age it is sufficient to help muscle tone stay solid.

Since I have been doing this I have great blood pressure (for me) of 120/65 and a resting heart rate in the low 60s.

Stationery bikes are an excellent cardio option and are non-impact, creating little to no stress on the joints. Stationery bikes come in many styles, and it is a good idea to try several types out to find the style that is most comfortable for you.

If you have back problems, a recumbent bike sits lower with your feet out in front of you and provides a full seat back for support.

An upright bike like mine is similar to a more traditional street bike, with your feet underneath you. Both styles have varying resistance levels so you can customize your workout. I am able to burn significent calories during each workout the amount depending on how much effort I put forth. Getting started is not easy as you will feel some muscle ache if you have not done much exercise in a long time.

I actually feel great later after the workout but admit the 40 minute ride is a chore that requires real discipline to make 5 times a week.

I have one that looks a lot like this:

View attachment 11996

BOL. wil.

johnboland · Mar 28, 2011

Way to stay motivated Wil. I bought a rowing machine for $20 at a thrift store a few months ago. I agree with you in that your muscles will be sore until they adapt to the rountine.

wilheim · Mar 28, 2011

That is great John, I remember the last time I lived in the US buying a stationary bike for $15 at a yard sale. The bike was used but still in fine condition. Unfortunately I had to resell it fairly cheap myself when I moved back to Costa Rica as it made no sense paying to have it shipped.

The bike I have now is actually a gift to me from The Rx.com management who are concerned with my keeping in shape. They are very good to me that way.

Good luck with the rowing machine, you will not regret it when you see some real changes in the way you feel and look.

Thanks, wil.

douglas · Mar 28, 2011

A great way to take out frustrations .............it seems you have a little extra recently too .............hope to see you in August .

wilheim · Mar 28, 2011

You can say that again Douglas, unless something happens that causes me to change plans there is a very good chance you will..

This is a difficult case but the good thing is one party (Ez St) is being very cooperative which makes it much easier to deal with. I have to admit I actually missed a session this weekend along with my lunch (twice) because of it.

This morning I was on the bike at 3AM local time (5AM Eastern) for a workout. I want to do another this afternoon but need to wait until a night mod comes on later.

Thanks for your many contributions to the site, wil..

JOH · Mar 28, 2011

Good for you wil!

I powerwalk on a 400m outdoor college campus track every morning from 7:30-8:30... average 17-18 laps per hour. When the weather's bad I go to the indoor track down the street.

A good cheap workout that's good for the heart.

johnboland · Mar 28, 2011

I also use light weights. I find them to be more beneficial to overall conditioning of the individual muscle groups. I also utilize those twisty wisty Navy Seals Perfect Push Ups. Those things will really kick your tail. I have not reached 50 yet, however fighting Father Time is still no doubt an uphill battle. I try and focus on a healthy diet as it is an important contributor to your overall health. Your blood pressure is excellent and if you have never smoked, I would think your heart is well above average for longevity for men over 50.

Fishhead · Mar 28, 2011

Good to hear Wil.............keep grinding sir.

wilheim · Mar 28, 2011

Excercise..

Great job JOH™ that is truly outstanding... :103631605

John, excellent as I didn't mention diet/nutrition being an important part of my regimen also. My wife steams me vegatables, brown rice, fresh fish, grilled bonless chicken and tons of fruit are always available. I don't foresee myself doing any Seal push-ups though any time soon. You have to know your limitations.

I have never smoked a cigarette or cigar in my entire life. Although I have been exposed more than I care to admit to second hand smoke back in my bartender days and in my youth when both parents smoked like chimneys and died in their 50s directly because of it.

Luckys and Camels both non-filtered, were big hits in the wilheim household when he was a kid. They were 25 cents a pack back then and I remember countless trips to the corner store with a buck to buy 2 packs of each for them. In those days sadly an 8 year old could buy cigarettes.

Thanks, wil..:toast:

Fishhead · Mar 28, 2011

Public indoor smoking needs to be outlawed nationwide.

This is one great thing about Florida, as its a non-indoor smoking state.........except in very limited settings(casinos, as well as bars that serve very little food).

johnboland · Mar 28, 2011

I would also recommend a multi "One A Day" vitamin and a potassium supplement. Potassium is essential for muscle activity and nerve transmission. It is also in the mineral balance of the blood and works with sodium in the water balance of the body. Banana's are a great source of potassium. If you can't stomach a whole banana, trying eating half of one. That is what I do most days.

wilheim · Mar 28, 2011

I agree John, I take a potassium tablet from GNC every day as well as their Triple strength Fish Oil gel caps and flaxseed oil gel caps twice a day. Plus a one a day called Geriatric Pharmaton with ginseng. I have been taking the Pharmaton for around 15 years. I also take 400 MGs of milk thistle a day for liver and lastly 400 MGs of GNC Folic Acid daily for cardio health etc.

I know GNC is expensive but I am living in Costa Rica where there are no Walmarts or K-Marts etc..Nothing I can do about it.

wil.

Dante · Mar 30, 2011

WIl, My wife is using one now she had a small knee surgery being a runner, they told her to use a bike.,.. its really helping her to get back to running

wilheim · Mar 31, 2011

Excellent Dante, the key benefit of the bikes are they low impact and do not put a lot of stress on areas such as knee joints.

I already completed a great workout this morning. Between the bike and the light weights I am aware of changes hopefully for the better in my body as muscles begin to firm up.

wil..

msubulldog · Mar 31, 2011

wife and I have one in the bedroom but hard to ride as we have clothes hung all over the hand grips.

douglas · Mar 31, 2011

Serious here ............. I have had total knee replacement ..........My back is bad ......My left shoulder is filled w/ arthritus ......
What exercise would you recommend ? If I ride a bike my knee swells ..........Sit ups ......my back kills me ...............Push ups .......my shoulder aches .....
I am over 50 too .............BTW to my enemies , I carry a 32 beretta on my ankle, so I am not a easy mark ....

wilheim · Mar 31, 2011

Douglas, in all honesty I am no expert, especially with someone with the physical problems you have. I recommend you visit a certified physical therapist for a consultation. You can then give him/her your full medical history and ask what type of exercise would suit you best. If you want to remain in your home it sounds like a treadmill at a moderate to casual pace may be your best option. However, there may be something out there more suitable that a professional can help find..You also should consult your orthopedic physician especially considering that you have a total knee replacement. That would be my biggest concern without totally dismissing the arthritis and bad back..

Should you find the right exercise regimen you will no doubt feel better once you get over the early stages of muscle soreness.

Best of luck, wil.

Fishhead · Mar 31, 2011

Wil, surprised you take Milk Thistle being that you do not consume alcohol.

It still has benefits though............400mgs is a good dosage for you in my opinion.

Good to see you taking Fish Oil also..........

wilheim · Mar 31, 2011

Fish, I take the Milk Thistle as a precaution as in my drinking days I put my liver through the ringer pretty bad. Been sober since April of 1990 but it can't hurt to use a herb like milk thistle which has very little side effects. I have been on the Triple strength Fish oil gel-caps for over a year and have added flaxseed oil gel-caps which work as a natural laxative (very effective)..

wil..

Fishhead · Mar 31, 2011

wilheim said:
Fish, I take the Milk Thistle as a precaution as in my drinking days I put my liver through the ringer pretty bad. Been sober since April of 1990 but it can't hurt to use a herb like milk thistle which has very little side effects. I have been on the Triple strength Fish oil gel-caps for over a year and have added flaxseed oil gel-caps which work as a natural laxative (very effective)..

wil..

The good thing is that the liver has great regeneration.........especially with Milk Thistle added in the equation.