When you think of the things you want to do in your latter years, doing 20 push-ups in 60 seconds probably doesn’t come to mind. I don’t think 20-25 sit-ups
will be squeaking onto that bucket list either. I think that might have something to do with the fact that for many of us, sit-ups and push-ups used to be handed out as some kind of punishment from a P. E. teacher or a coach. These exercises may not be the most glamorous in the exercise stable but they sure perform like a thoroughbred on the track of life and staying fit. There are as many benefits to sit-ups & push-ups as there are variations of doing them.
To do more push-ups, you will want to do more sit-ups and vise-versa. Areas of the body strengthened by sit-ups will help give supportive strength to deliver more push-ups and vise-versa.
I mention in my video this week that there have been studies done on multiple age groups and both genders to determine how many push-ups and sit-ups you should be able to do. For those of you who haven’t started your fitness program yet, I’m going to share these numbers with you as a motivation to get going and those who have begun as encouragement not to get discouraged with your abilities or lack of to get your numbers. It will come, and you are headed in the Wright direction to reach them.
Numbers you should be able to do in one minute:
Age: Push-ups Push-ups Sit-ups Sit-ups
MEN WOMEN MEN WOMEN
50-59 15-19 7-10 20-24 15-19
60-69 10-14 5-10 15-19 10-14
70-79 6-9 4-10 10-14 7-9
80-89 3-5 2-6 6-9 4-6
Here are some tests and the optimal numbers you will want to know. Spend the next few weeks getting these tests done and continue to keep up with the daily checklist I gave you in the newsletter on 04-08-10 and the food choices I gave you last week (04-15-10).
Here is your list:
- Blood pressure (115/750
- Waist size (<half your height)
- HDL level (>45)
- LDL level (<100)
- TSH (thyroid-stimulating hormone) (<2.5 miu/l)
- Fasting blood sugar (<95)
- Vitamin D blood level (ideally, >50ng/l)
These tips should help you get a leg up on your age and improve your over-all well-being. Some times just knowing can work wonders.
Don’t forget the forever echoing words of non-other than Hulk Hogan, “Exercise, eat your vitamins, and say your prayers”. These last couple of weeks has reminded me of the importance of Spirit, Soul and Body and for some crazy reason that quote from the Hulk came to mind. Who knows maybe it will speak to you as well.
Thanks for stopping by again this week, WW
