The Internet allows people to vomit out any opinion, thought, prejuidice, rant, stupid idea that comes into their heads. I guess I've been guilty of some of this through my web site. But maybe here's something that could be of some use: Workouts I have crafted. (For other workouts I have used see work by Alwyn Cosgrove, Lou Schuler, "Wiggy" Wiggins, Jason Ferruggia, Jim Smith, etc. Those workouts/routines belong to them. I can't give you those routines in good conscience. But I do use and recommend them.) I HIGHLY recommend routines from "The New Rules of Lifting for Abs." But, as I noted, you will not find them in this list.
So who cares what type of exercise I do/have done? Maybe no one cares. That's fine, but as I enter old age I see that a) I'm still pretty capable physically and b) I think I have learned something about exercise and the human body.
I started exercise in sophomore year of high scholl for two reasons: I was bascially the smallest person in my class and I wanted to participate in sports. I had my eyes set on football but at 5 foot tall and weighing a little over 100 lbs that really seemed like a bad idea. So I started weightlifting and went out for track. I lettered in track in high school and ran cross country in college (not consistently as my college had more or less a "pick up" cross country team to compete in the conference it was in and I found that training and the load I was carrying were often incompatible). But I continued to run and lift and play all available intramural sports.
Out of college I played seven years of adult league soccer, was a competitive powerlifter (part of that time for the University of Illinois) for five and a half years (until I compressed a disk in my back), competed in point and form karate for seven years, competitively fenced in saber, trained in boxing, judo and jujitsu and now I find myself still exercising plus playing tennis a few times a week.
In all that time I never stopped exercising (for more than a month) no matter what sport I was in. And although I never reached my original goal, to be six feet tall and weigh 200 lbs with a full head of hair, I find that even with some exercise related injuries, e.g. back, knees, hip, elbows, shoulders, I am pretty functional for a guy my age.
What I have attached here are a series of routines for what my wife has dubbed "crawl space applications", i.e. real world use of your body. The name comes from finding you have the ability to move, lift, twist and turn rapidly in a less than optimal situation, e.g. a crawl space, without injury.
These routines fall in roughly two categories: strength (e.g. weights) and endurance (e.g. kettlebells, roadwork, Tabbta protocols or other cardio). I supplement them with NOT EATING JUNK FOOD (but eating LOTS of fruit and vegetables) and real world stuff such as tennis, yard/vineyard work, walking/hiking, cross country skiing, etc. And then I add in stretching. I have to point out that I use mainly dynamic stretching and NOT static stretching. (Although I do some static stretching.) NO ONE IN REAL WORLD WORK DOES ANYTHING REMOTELY RESEMBLING SLOW STRETCHING! (See the book "Stretching Scientifically" by Thomas Kurtz)
Do these work? As I noted I did not reach my original goals. But I am (nearing social security age) at the slightly less weight (5'6" and 155 lbs) than I was when I graduated from college. And I am fairly functional. Why mention this? Exercise might be an ego thing: I started out trying to be a "Weider Leader." (And old gym rats will know what that is.) But it isn't an ego thing now as I need more than my ego to get me through the physical challenges of life I have volntarily taken on, e.g. wine making. So here is an un-retouched visual evidence (me doing a handstand plank at age 60) as to whether or not these routines are effective. Well at least effective FOR ME. Forgive any exercise, pun intended, in ego this entails.)
NOW FOR THE DISCLAIMER: IF YOU ARE NOT HEALTHY OR HAVE SOME UNDERLYING PROBLEM EXERCISE CAN KILL YOU! GET A COMPLETE MEDICAL SHAKEDOWN BEFORE STARTING ANY ROUTINE.
On the other had, if done correctly, exercise can improve your health. But if you are an overweight couch potato you'd REALLY better start under a physician's care!
Having got the disclaimer out of the way here are some suggestions NO MATTER WHAT YOU WANT TO DO/ACHIEVE:
1) DO SOMETHING! ANYTHING IS BETTER THAN NOTHING! Preferrably pick something you like/can stick with.
2) Up to a point (see Gina Kolota, "Ultimate Fitness") more is better: Some say "Work hard or go home." I agree with that but remember RECOVERY time counts especially as you get older. Three or more days a week of an hour plus each time is a good number to shoot for in terms of exercise sessions. (I try for 5 to 7 plus separate stretching and physical labor outside for up to ten or more hours a week. But maybe I'm not playing with a full deck.)
3) Listen to your body. Tired/some muscle soreness is (up to a point) normal. Inability to breath or sharp shooting pains in your joints, chest, down your arm ARE NOT!
4) EAT RIGHT! (And don't give me any BS about "What's right?" That's in the same category as saying "I didn't know cigarettes were bad for me.")
5) Don't lie to yourself about how much you're doing/how well you are eating.
6) Keep a journal INCLUDING weight.
7) Set a goal(s). Be willing to re-evaluate said goals as time progresses. Expecting to look like a steroid freak on a muscle mag cover is probably not the best goal. Being able to move freely and with confidence, to be healthier in general, is.
8) Keep always in mind: It's hard to keep on track. Live with it! If you get thrown off the horse get back up and get back in the saddle.
9) Mix it up. Your mental state and your body's physical condition respond best to variety. Never keep on one routine longer than a month. Cross training is the best.And multiple small sessions in one day work.
10) There are NO miracle drugs out there that are good for you in the long term. I suggest protein (I like GNC whey protein), fish oil, and glucosamine chondroitin (if your joints ache) as being good supplements. Some people like creatine. It never seemed to help me. But you may be different. (I know a lot of people who are scared to death about food additives but will mindlessly suck down any of the latest herbal fads they hear about on TV. DUH!) Remember: If you eat right you probably don't even need vitamins!
11) If you have really bad habits try and break them, e.g. drugs, smoking, alcohol, overweight. (They will all TAKE TIME.)
12) Talk to your doctor. (See disclaimer above)
As a start my general approach is:
1) Morning stretching (mainly dynamic stretching) and my physical therapy exercises (for back, knees and hip) at least five days a week or more if possible.
2) After a warm up of around 10 minutes I do strength routines with weights or sand bags three times a week: Monday, Wednesday, Friday (at least an hour a shot). (With exercises between sets. See "A few comments" below"
3) Cardio on two other days of the week, e.g. as in Kettlebells (max reps in a set time and then on to the next exercise until the "cycle" of all exercises has been repeated for the total time allotted) or Tabata protocol workouts with wind sprints, bag work, karate kata, stairs or whatever works.
4) Exercise on any other day or additional exercise on any workout day is gravey. Feel free to add in yard work etc. If it's physical exercise it counts.