11 Minutes
Moderators: Soprano, automatedeating
11 Minutes
Not sure exactly where this belongs, but it's a link to an 11 minute Royal Canadian Air Force exercise routine that fits right in to the moderation theme. This may have been posted years ago, but I don't remember. My college roommate's dad did this routine almost every day as long as he could remember and his dad looked to be in great shape.
Anyway, hope people find this worthwhile!
http://gregsadetsky.com/_files/5bx-plan.pdf
Anyway, hope people find this worthwhile!
http://gregsadetsky.com/_files/5bx-plan.pdf
Thank you for posting this. I like having a variety of these combinations in my pocket.
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
3-5 minutes
Here is a better plan in my opinion that'll take no more than 3-5 minutes 2-5 times per week:
Basic
http://www.youtube.com/watch?v=79JbPCsz ... re=related
Advanced
http://www.youtube.com/watch?v=rlaGJ-UG ... ure=relmfu
These workouts are to get in shape, not to become a bodybuilder.
Basic
http://www.youtube.com/watch?v=79JbPCsz ... re=related
Advanced
http://www.youtube.com/watch?v=rlaGJ-UG ... ure=relmfu
These workouts are to get in shape, not to become a bodybuilder.
"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi
Sometimes you need to take one step back for every two steps forward.
Time heals everything!
90% of a diet is 60% mental
- Vince Lombardi
Sometimes you need to take one step back for every two steps forward.
Time heals everything!
90% of a diet is 60% mental
I'm pretty sure that trainer does not recommend doing the exercises every day, more like once or twice a week. When I'm consistent, I make Mondays and Thursdays my "long hold" days.
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
I was talking about the exercises that Jethro listed which involve long holds.
I think 11 minutes of anything would be a great addition for most people.
I think 11 minutes of anything would be a great addition for most people.
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
The exercises I listed above are a form of isometrics.Ray E wrote:Reading this they want you to do the exercises every day unless you feel sore, tired, sick, etc. It's only 11 minutes and if you work up from the lowest level, it will never become too difficult until you get your personal potential. Seems to fit in with the 14 minutes of "something."
According to the trainer and based on my own experience they will yield great results if you maintain the holds for 90 seconds or more.
I'm up to 100 seconds on each right now, twice a week, and my functional strength and endurance have improved dramatically for my usual needs: lifting groceries, boxes and furniture and taking long walks with my wife at the mall.
There is nothing wrong with the RCAF routine, but this one meets my needs in much less time.
However, my goal is not to look like a roided bodybuilder. Just like a normal guy.
"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi
Sometimes you need to take one step back for every two steps forward.
Time heals everything!
90% of a diet is 60% mental
- Vince Lombardi
Sometimes you need to take one step back for every two steps forward.
Time heals everything!
90% of a diet is 60% mental