Below is a list of choices for exercises at different age groups
The choice is between a simple 4-minute ROM workout with which you take care of your daily exercise needs (cardio, strength and flexibility)or you can follow one or more of the impractical recommendations from exercise "experts" who keep changing their minds every few years on the types of exercises, the duration and the intensities. These "expert" exercise prescriptions are impractical because they are so time consuming that people usually do not even start on an exercise program, and if they start they soon quit again. The reason why the ROM exercise never changes from the 4 minutes is that the ROM adapts its resistance every second during the workout, exactly matching the ability and work capacity of the user. Young, old, very old, fit, sedentary, top athlete, couch potato, highschool kid, grandma. Makes no difference, all do only 4 minutes, no less, NO MORE. The ROM exercise gives you a score at the end of every 4 minute workout so that you can monitor your progress in fitness improvement. The 4 minute workout never gets easier, it gets harder as your score gradually increases because the resistence automatically adjusts to the higher fitness level.
SO HERE ARE YOUR CHOICES BETWEEN A ROM 4 MINUTE WORKOUT AND SOME "EXPERT" RECOMMENDATIONS FOR DIFFERENT AGE GROUPS:
YOU CAN DO A SIMPLE www.Fastexercise.com ON THE ROM IN 4 MINUTES PER DAY
Start with ROM 4 minute exercise 6 times per week (total 24 minutes per week). Keep track of your ROM-fitness score at the end of every 4 minute workout (the score is expressed in a number from 30 to 200). When your score no longer increases after a few months, you go to 4 times per week 4 minutes on the ROM to maintain your score (fitness level). It is the same 4 minutes on the ROM for any age group. No differences in exercise as with the impractical conventional exercise recommendations described below for different age groups.
ALTERNATIVELY YOU CAN FOLLOW HUNDREDS OF DIFFERENT IMPRACTICAL AND OFTEN CONFLICTING EXERCISE RECOMMENDATIONS FROM THE EXPERTS SUCH AS FROM THIS 2005-06-06 TIME MAGAZINE ARTICLE:
PEOPLE IN THEIR TWENTIES: At this age, you should regularly be doing some moderate and some vigorous exercise. Basically, you want to break a sweat at least three times a week for at least 20 to 30 minutes. Don't slack off the other days of the week. Go for a walk, climb the stairs, anything to elevate your heart rate a bit. Plan to do muscle-strengthening exercises at least twice a week. You can probably get away with fewer exercises that target your trunk muscles or stretch your tendons and ligaments, but avoid the temptation to ignore these altogether. Your natural sense of balance--which depends on muscles as well as nerves--begins to fade earlier than you might think, at about age 16.
THIRTIES AND FORTIES. At this point, you need to start getting more systematic about your physical routine. Grace and bursts of speed don't come quite as naturally as they once did. Women in particular need to focus on strength training--two to three times a week--in order to build muscle mass and preserve bone, which otherwise begins to get thinner. Make aerobic activity a daily routine, and if you haven't already, be sure to include stretching, flexibility and balance exercises in your regimen. This is the time when many runners, soccer players and racquetball enthusiasts start the switch to biking, rowing, figure skating or cross-country skiing.
FIFTIES AND SIXTIES. What you do now starts to depend more on your risk factors. Cardiovascular disease is still the biggest threat so keep that heart rate up. Maintaining your weight takes more work. "It becomes more important to do exercises that address your strength and flexibility and balance as well as cardiovascular [requirements]," says Roseann Lyle, a professor of health promotion at Purdue University. She is particularly fond of resistance bands and stability balls.
SEVENTIES AND BEYOND. "The 70s are different than they used to be," says Nelson. "There is no reason not to do aerobics or strength training [at that age]." The greatest benefit often occurs in those who are frail (see box) or suffer from such conditions as emphysema, heart disease, diabetes, osteoporosis, high blood pressure and arthritis. As you might expect, flexibility and balance training are more important than ever. And it appears that seniors are starting to heed the advice they're getting to keep moving. According to surveys conducted by the Centers for Disease Control and Prevention, the number of sedentary men age 70 and older has dropped over the past 15 years from 40% to 30%, while the number of sedentary women 70 years and older has fallen from nearly 50% to 40%.
THE ROM HAS NO AGE GROUP LIMIT. WE HAVE CENTENARIANS USING THE ROM.
AT $14,615 IT IS VERY EXPENSIVE, yet it turns out to be the least expensive exercise available if you do the math.
Do the math and find out why the 4 minute per day ROM exercise is the least expensive exercise you can do:
Click on: http://www.fastexercise.com/?LP=8
Watch a 6 minute streaming video on the ROM website:
Click on: http://www.fastexercise.com/media