People ask me from time to time, “What exactly do you DO at the YMCA?”
One of the best ways to build bone density is weight bearing exercise, so most of what I do at the Y is work out on the Nautilus machines. However, I also walk and run on the treadmill and put in time on the Precor, which is kind of like bicycling standing up. A new addition to my routine is doing squats with free weights, which is an ideal exercise for building bone density in the hip.
Here’s my routine at current levels:
First, I warm up for 10 minutes on either the treadmill or the PreCor to get my body ready for strenuous activity. Then I head to the Nautilus machines.
1) Leg Curl: 70 pounds / 20 repetitions
2) Leg Extension: 70 pounds / 20 reps
3) Inner Abductor: 70 pounds / 24 reps
4) Outer Abductor: 70 pounds / 24 reps
5) Leg Press: 160 pounds / 24 reps
6) Pullover: 30 pounds / 8 reps
7) Arm Cross: 30 pounds / 14 reps
8) Chest Press: 40 pounds / 24 reps
9) Overhead Press: 40 pounds / 21 reps
10) Row: 80 pounds / 24 reps
11) Biceps: 40 pounds / 7 reps
12) Seated Dip: 120 pounds / 20 reps
13) Torso Flex: 25 pounds / 26 reps
14) Torso Arm: 120 pounds / 21 reps
15) Lateral Raise: 20 pounds / 12 reps
16) Abdominal: 40 pounds / 20 reps
Using Free Weights
Squats: 20 pounds / 11 reps
After working out, I cool down for 10 minutes on the treadmill and do some stretching. I learned that it’s important to do these cool down activities because it keeps lactic acid and other wastes from pooling in the muscles and causing muscle soreness. Finally, I drink a bottle of water and eat a piece of fruit to rehydrate and refuel!