Getting In Shape At The YMCA

animated girl lifting weightsI met with a personal exercise trainer today as part of my membership in the YMCA. Here’s the exercise program they gave me. The trainer said the weight is on the cautious side, and I can up-it if I feel it’s inadequate. I only learned how to use the computerized equipment today; I’ll be doing it in earnest tomorrow.

  • Warm-up: 10 minutes on cardio equipment. For treadmill, 3 mph with a 5% incline.
  • Chest press bio (“bio” being the type of machine): 2 sets of 15 reps using 40 lbs.
  • Vertical traction bio: 2 sets of 15 reps using 70 lbs.
  • Shoulder press bio: 1 set of 15 reps using 20 lbs.
  • Rowing torso bio: 2 sets of 15 reps using 45 lbs.
  • Lower back bio – trunk extension: 1 set of 15 reps using 70 lbs.
  • Leg press selection: press: 3 sets of 15 reps using 80 lbs.
  • Abdominal crunch bio: 3 sets of 15 reps using 50 lbs.
  • Cool-down: 10 minutes on cardio equipment.

20 years ago when I used free weights, I remember curling 50 lbs with one arm. I’m a long way from that.

There’s No Need To Get Out Of Your Computer Chair

The Geek Workout ensures that…

with a few simple exercises, even computer geeks can lead longer healthier lives.

Some examples:

Legs: the most sensible suggestion is to purchase a racing pedal interface that you can control with your legs and feet. You will need to purchase a copy of Need For Speed, but your soft flabby legs will thank you.

Chest: It’s not going to be easy to tone those saggy man breasts. Your goal here should be to keep yourself out of a manziere until you’re at least twenty-five.