Dr. McDougall's Online Discussion Board

Why exercise until out of breath
https://m.youtube.com/watch?v=eaWWQfFQZfQ

over 40 lower body
https://m.youtube.com/watch?v=jaU4uXdXFMg

doable arm exercise
https://m.youtube.com/watch?v=tJPYlilrvtg

https://www.acefitness.org/resources/ev ... e-library/

strong bone exercises
https://m.youtube.com/watch?v=zkLPFZV43r8

how often to workout
https://m.youtube.com/watch?v=mI9EaYSXaxI

https://thumbs.gfycat.com/AstonishingHa ... fR7ylgrZvg

soleus pushups to improve metabolism
https://neurosciencenews.com/soleus-pus ... ism-21471/

yoga inspiration
https://m.youtube.com/watch?v=WLtQMMNRmiI

tight hips
https://m.youtube.com/watch?v=bsIoUcg4SEg

5 kettlebell cardio
https://www.nourishmovelove.com/20-minu ... o-workout/

home agility exercises
https://www.healthline.com/health/fitne ... -exercises

exercises for rock climbing
https://www.99boulders.com/rock-climbing-home-workouts

redefining strength, flexibility secrets
https://m.youtube.com/watch?v=8HfpBkrm78M

https://m.youtube.com/watch?v=eRhueOnrVkU
10 10 Burn

https://m.youtube.com/watch?v=IP1C-Xji7Po
1980's Workout

https://m.youtube.com/@ImprovedHealth
Low impact workouts




Lack of effective exercise is my weakness.

today exercise goal:

stationary bike 15 minutes x 2
weighted vest 3 hour
pushups 15 x 3
kettle bell 25 x 3
squats 25 x 4
total gym 30 minutes easy pace
steps 5k steps minimum

Hey Matcha,

Wishing you the best with your exercise program!!!

Cheers,
Stephanie

Thanks Stephanie!


Me 5'2" high 152, low 108.5, post menopause, need to get fit to feel my best, and i find it quite challenging to build muscles.

i almost met my 9/10 exercise goal. i was feeling a little weak, had to do the easier push ups and i only could only do one set of kettle bell swings.


Exercise Goal for sunday 9/11

10k steps after eating out with mom

push ups 12 x 3

curls 10 x 3

triceps dips 8 x 3

squats 25 x 2

i reached my exercise goal 9/11. tired.

I watched on youtube, The most inspiring documentary about seniors! The Fit Generation - Award winning documentary 2019.


exercise goal for 9/12.

'novice strength workout from a book

weighted squats 3x5 30 lbs
bench 3x5 30 pounds
dead lift heavy dumbbells 1x5 70 lbs

brisk 15 min walk and 25 squats after meal
15 minutes stationary bike am/pm

hi Matcha,

I like the weighted vest thing. do you just wear it around while doing your dailies?

Hey Matcha!!!

Looking good!!! Keep going!!!

Best,
Stephanie

Bunofaluminum, my weighted vest is about 18 pounds and I try to remember to wear it often for maintaining strong bones and i don't wear it when i am lifting weights. i like it for walking, going up stairs, and regular squats.

Stephanie, thank you for the encouragement!

i did everything on my 9/12 goal.

Exercise Goal for Tuesday 9/13

15 min cycle am and pm
15 min brisk walk after meals

15 minutes of miscellaneous intentional exercise x 2

i reached 9/13 goal and more. i'm noticing positive things happening. i didn't wake up with my usual sore body and my fasting blood sugar is 75. when i just eat healthy it's 85, when i eat not so healthy it can be up to 105. 108 pounds today, still have belly and arm fat.


9/14/22 exercise goal

stationary bike 15 min x2
teeter 3 min x2
total gym legs x2

walk 15 min and 25 squats after meals

weighted squats 30 pounds 3x8
bench press 40 pounds 3x8
dead lift 70 pounds 3x5

kettle bell swings, if i am able at the end of the day

i reached 9/13 goal and more. i'm noticing positive things happening. i didn't wake up with my usual sore body and my fasting blood sugar is 75. when i just eat healthy it's 85, when i eat not so healthy it can be up to 105. 108 pounds today, still have belly and arm fat.


9/14/22 exercise goal

stationary bike 15 min x2
teeter 3 min x2
total gym legs x2
weighted vest am

walk 15 min and 25 squats after meals

weighted squats 30 pounds 3x8
bench press 40 pounds 3x8
dead lift 70 pounds 3x5

kettle bell swings, if i am able at the end of the day

nightly stretch routine

i felt strong today and i had minimal lower back and hip pain. i did everything including 25 kettlebell swings each using 20 pounds and 30 pounds. Exercise really helps. If i take a break from exercise, i will become weaker and my pain will return. Often i injure myself but this time I am trying pace myself and be consistent.

Exercise Goal for Thursday 9/15/22

cycle 15 min x2
total gym legs x2
teeter 3 min x2

walk 15 min after meal plus 25 squats

rows 3 x 8 25 pounds
triceps dips till fail x3
hula hoop

108.25. i was good about reaching my exercise goal of thursday 9/15/22. i did a little extra. Feel a little sore today but I'm gonna continue because i wanna change my body composition and prevent osteoporosis.

Friday 9/16/22 Exercise Goal

cycle 15 min am and pm
total gym legs am and pm
teeter 3 minutes am and pm
sit to stand am and pm

weighted vest
walk 15 minutes and 50 squats post meal

squats weighted 40 pounds 3x8
compound curl overhead press 30 pounds 3x8
dead lift 70 pounds 1x8

Hi Matcha,

You are inspiring me with your exercise routine! Way to go meeting your goals!!!!

I am also post-menopausal female about your weight...

Keep going!!!

Best,
Stephanie

hi Stephanie, it's so important to stay strong.

my plan is to be able strong enough to be able to do this even when I am 80. i don't think i will be able to increase the weight of my resistance training. in order to really see a difference in my legs, i'd have to do much more and i don't think i have the dedication to do more.

yesterday Saturday 9/17 i had trouble posting.
this is what i did
cycle
teeter
total gym
sit to stand
post meal exercise
novice strength routine
nightly stretch routine

Today exercise goal sunday 9/18/22

cycle 15 min am pm
teeter 3 min am pm
total gym legs am pm
sit to stand am pm

lunch with mom
5000 steps

total gym variety
nightly stretch routine

Exercise doesn't make me feel perfect like when i was younger but feeling better is noticeable.

i reached my exercise goals of Sunday 9/18 and experimented with different exercise on my total gym.

Exercise Goal for monday 9/19/22

cycle 15 min am pm
teeter 3 min am pm
total gym legs
sit to stand am pm
kettle bed 20 pounds 1x25 am pm

post meal routine

novice strength
curl press combo 30 pounds 3x5
weighted squats 30/40 pounds 3x5
dead lift 70 pounds 1x5

Keep on going, Matcha. Consistency is 100% the key to fitness. I can't wait until I get the go ahead from my knee doc for a return to the gym.