Getting Healthy: My Fitness Routine

Today, John talks about getting healthy and starting his fitness routine after 28 years of chronic fatigue. 

Three years ago I wouldn’t have believed it was possible. Even a year ago I didn’t think it was possible. At 58 years old, I’m back in the gym lifting weights. WOW!

After being unable to do any strength training because of the effects of non-celiac gluten sensitivity, 28 years of chronic fatigue syndrome (CFS), and recently 2 years of shoulder bursitis, I am once again able to lift.

Here is the amazing part. After just 4 months of weight lifting, I feel stronger and better than I have in the last 28 years. God is good! 

It’s been a long road to recovery. I have been on a strict gluten free (GF) diet for 11 years, and I have been engaged in a consistent walking program for 8 years.

However, I did not start to feel significantly better until about 3 years ago when I further modified my diet (GF and paleo) and learned how to deal with stress.

After this, much of the fatigue began to abate, and I began to feel significantly well again. I did have occasional relapses, but they were much less frequent.

I finally had the energy to accomplish things I was unable to do before. I was becoming excited and began to look forward to being more productive at work and at home.

Unfortunately, there was still something missing. Because I was not able to do any kind of strenuous physical activity for many years, I had lost physical strength and my joints were becoming injured.

I also had lost a noticeable amount of muscle mass. What good was it to feel better if my musculoskeletal system was breaking down? I knew I had to do more to strengthen my body.

After my shoulders healed last spring, I was determined to take the next step in healing my body. I would start to engage in some kind of strength training.

In my last two posts, I wrote about the important role strength training plays in keeping our muscles healthy and the many additional benefits strength training contributes to our body’s wellness.

See Is Sarcopenia Stealing Your Strength and Your Life? and 6 Ways Resistance Training Makes You Healthier.

This week I’d like to share my current exercise plan. I say current because I suspect I’ll learn more about strength training and my body’s needs may require change in the future.

Remember that before you engage in any exercise program you should consult your physician. The American Academy of Sports Medicine has some good guidelines to consider before starting an exercise program. They can be found here.

My Aerobic Workout

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Eight years ago I read an article on the benefits of walking for those who suffer from CFS. Even though I had been 100% gluten free for 4 years, I was still fatigued most of the time. I decided to give it a try.

I started slowly with a leisurely walk of about 0.25 of a mile around my neighborhood. After a few months, I had gradually increased to a brisk walk of about 1.75 miles.

Interestingly, I usually had no problem with fatigue while walking; however, when I was finished, I would have to rest for about an hour before doing anything else.

Though I still had periods of considerable fatigue, my walking program didn’t cause any kind of relapse that is possible with those who suffer from CFS or adrenal fatigue.

Since I hate the cold weather, I never took prolonged walks outside in the cold, and I still don’t. That puts way too much stress on my body. In order to continue walking during the winter months, I use a treadmill.

I purchased a new one last winter. You can see it here. It has performed flawlessly and is rated one of the best for the price.

Incidentally, I was under a doctor’s care when I started, and I used a heart monitor to make sure my heart rate was in my target zone. If you start a walking routine, make sure to have a doctor’s permission.

My Current Walking Program

President Harry Truman, famed for his daily walking routine, once commented, “Walk as if you had somewhere to go.” Truman’s pace was about 120 steps per minute. That is about 3 mph or a 20-minute per mile pace. I walk a little faster. 

5-6 days a week – mornings, 1.75 mile walk in about 32 minutes. This includes some hills.

5-6 days a week – afternoons, 13-minute walk at a pace of 3.5 mph on a treadmill (approximately 0.75 miles). I may add in another 13-minute walk later on depending on how I am feeling. 

These afternoon walks are a great way to break up long periods of sitting while I am in my home office. Read here about the dangers of prolonged sitting.

1-2 days a week I will raise my pace on the treadmill to 4.0 mph and run for a 1-minute interval every 1 – 2 minutes. That will give me several minutes of running at 4.0 mph.

I also have a rebounder in my office. I don’t use it as much as I should, but I definitely plan on using it more as another means to break up prolonged sitting times.

I no longer suffer from fatigue when I am finished walking or running. Usually, I still feel pretty energized. Besides the cardiovascular benefits, walking has done wonders for reducing my stress level and my blood pressure.

Read about more benefits of walking here: 10 Reasons Why Walking Is So Healthy. It’s also been great for my marriage. Barbara is my walking partner. It gives us time to be together where we can talk about all kinds of things without interruptions.

I Decide To Strength Train

There are different methods of strength training (also known as resistance training). The American College of Sports Medicine states, “Resistance training can be accomplished with traditional free weights and dumbbells, weight machines, body weight, elastic tubing, medicine balls, or even common household products like milk jugs filled with sand or soup cans.”

I personally chose to start by lifting free weights. I was already familiar with the exercises, and I really enjoyed lifting weights in college and during my twenties.

One of the most important factors in not losing interest in exercising is to enjoy what you’re doing.

My Strength Training Goal

Ideally the best way to strength train would be under the supervision of an experienced personal trainer. Since I didn’t have that luxury, I had to design my own program. However, because I had lifted weights when I was younger, I did have some experience.

The first thing I considered was my goal. What did I want to accomplish? When I was in my twenties, I wanted to look like Arnold or Lou Ferrigno.

Incidentally in 1977, I met Lou at a viewing of the movie Pumping Iron in NYC. After the movie, he posed on stage and then mingled with the audience in the lobby.

He was very personable and a really large man. I also met Andre the Giant once. He was an even bigger man.

At 58 years old, however, my strength-training goals have changed. I know I’m never going to have the physique of a body builder. The days of that happening are long gone.

Now I’ll settle for better health and muscle improvement so that I can lead a more productive life.

I Have To Be Careful

When I first started my program, I had to be very careful. I was under a doctor’s care so I had the go ahead to start some training.

However, because I was recovering from CFS and also from adrenal fatigue, I had to be cautious on how I began. If I did too much or if I did not allow for proper recovery, I could be susceptible to a severe relapse.

I was also recovering from severe bursitis in both shoulders. Even though my shoulders appeared to be fine, I didn’t want to risk re-injury. I therefore had to pay especial attention not to overwork them.

My Strength Training Exercises

To achieve optimal muscle health and strength, I decided to focus on the core mass lifts which are compound in nature. These exercises engage multiple muscles during the lift.

These include squats, deadlifts, bench press, overhead press, and bent rows. I also added in bicep curls because I like the way they make my arms look (lol). They are not necessary, however. The following lifts will give your arms a good workout.

I decided to use dumbbells for bench press, overhead press, rows, and bicep curls, and a barbell for dead lifts. I have a squat machine so I use that for squats.

Since I was not sure how my body would react to lifting weights, I decided to start with lighter weight with more reps. I usually warm-up with a light set of each exercise. 

I know there are other programs out there that are supposed to be excellent for building muscle. See here and here. If I continue to progress, I may change my program.

Here are some excellent videos on how to do the following exercises:

Squats

Dumbbell Bench Press

Dumbbell Overhead Press

Dumbbell Bent Rows

Deadlift

Bicep Curl

Plank

As I do these exercises, I try to focus on the quality of the movement. Trainers emphasize that it is better to perform the exercise correctly with lighter weight if necessary than to do it incorrectly with heavier weight. Doing the exercise correctly will prevent injury and build more muscle and strength.

My Strength Training Routine

June (Start)

Mondays

Bench Press – 15 lbs. 4 sets 12 reps

No Overhead Press (Because of previous injury I wanted to strengthen muscles surrounding my shoulder first)

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – body weight on squat machine 4 sets 12 reps

Bicep curls – 15 lbs. 4 sets 12 reps

Wednesdays

Bench Press – 15 lbs. 4 sets 12 reps

No Overhead Press

No Deadlifts (I delayed dead lifts because of the intensity of the exercise. I was not sure how my body would handle the stress.)

Bicep Curls – 15 lbs. 4 sets 12 reps

Fridays

Bench Press – 15 lbs. 4 sets 12 reps

No Overhead Press

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – body weight on squat machine 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

After a month of lifting I experienced no pain in my shoulders. However, I did miss a day occasionally because I felt I needed more time to recover. Listen to your body. Don’t over do it. It’s not necessary.

July

Mondays

Bench Press – 15 lbs. 4 sets 12 reps

Overhead Press – 10 lbs. 4 sets 12 reps

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – body weight on squat machine 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

Wednesdays

Bench Press – 15 lbs. 4 sets 12 reps

Deadlifts – 60 lbs. barbell 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

Fridays

Bench Press – 15 lbs. 4 sets 12 reps

Overhead Press – 10 lbs 4 sets 12 reps

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – body weight on squat machine 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

August 

Mondays

Bench Press – 20 lbs. 4 sets 12 reps (I increased by 5 lbs.)

Overhead Press – 15 lbs. 4 sets 12 reps (I increased by 5 lbs.)

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – 20 lbs. on squat machine 4 sets 12 reps (I increased by 20 lbs.)

Bicep Curls – 15 lbs. 4 sets 12 reps

Wednesdays

Bench Press – 20 lbs. 4 sets 12 reps

Deadlifts – 60 lbs. barbell 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

Fridays

Bench Press – 20 lbs. 4 sets 12 reps

Overhead Press – 15 lbs 4 sets 12 reps

Bent Rows – 20 lbs. 4 sets 12 reps

Squats – 20 lbs. on squat machine 4 sets 12 reps

Bicep Curls – 15 lbs. 4 sets 12 reps

September

Same as above.

Ok, you noticed I didn’t include planks. I basically do these on off days when I feel like it. I know I should do more. They are a great exercise. When I do them, I do about 45 – 60 seconds for 4 sets.

Rest In Between Exercises

Since I lift with my two teenage sons, I rest between exercises just enough to allow them to do their exercises (about 1.5 minutes). I also get to listen to a lot of classic rock. I love it. This is how a typical lifting session goes:

Me: What’s coming up next, boys?

Boys: It’s a surprise. Get ready!

Music: Seven thirty seven comin’ out of the sky / Won’t you take me down to Memphis on a midnight ride / I want to move…

Me: Creedence, yesssss! Great liftin’ music!!!!!!!

That’s classic DJing, boys. I’m really getting to relive my youth!!!

Stretching

For those who feel they need an intensive stretching program, see here.

Increasing Weight

I will add weight as I feel I am ready for it, but I will never add more that 5 lbs. at a time. I may soon drop down to a minimum of 8 reps per set in order to gain more strength. However, I am in no rush. I want to continue to be careful.

Conclusion

I know what it feels like to be sick for almost every day for 29 years. I know what it feels like to lose hope when everything I tried to get better didn’t help.

I know the feelings of despair when doctor after doctor couldn’t give me a definitive answer for my sickness. I know the frustration of finally feeling better and then having injuries set me back.

But now I am finally sensing what it means to feel well and stronger. So far my plan has worked well. I feel stronger, people say I look stronger, and I know I am getting stronger.

At 58 years old, I feel like I have been given a second chance at being healthy. God willing, my improvement will continue.

I hope my story will be an encouragement to others. Perhaps this information will be useful to some of you out there.

If you are well but have been sedentary for a long time, it’s not too late to start exercising. It’ll do amazing things for your physical health, mental health, and your overall well-being. If you have a regular exercise routine that has helped you, let us know.

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