Im 52 and have been routinely exercising about four years since losing 50 pounds. I've gained about 15 of that back but am in the best physical condition of my adult life.
Upper body workout with light weight on machines once a week.
Lower body workout with light weight on machines once a week.
Cardio of choice 2-4 days a week and usually combined with weights.
I typically do the treadmill or elliptical for 20-45 minutes and combine with a light HIIT routine and or pushing / pulling a weighted sled. As I get closer to the hunt I add some hiking with a weighted pack.
The sled routine is a very efficient exercise as it's great cardio plus it works out all parts of the leg, ankle to butt front to back and is excellent cardio. I was turned on to this by knees over toes guy on YouTube as great therapy for your knees.
I did an elk hunt last year hiking about 18 miles in 3 days of hunting and 1.5 of scouting. I was overall sore at the end with a little knee pain specifically hauling that elk down hill.
This year I did 35 miles in 5 days of hunting and a day of scouting at 8k gaining 800-1000 feet. I felt great top to bottom including hauling 90 pounds 2.5 miles down hill via a rugged canyon. My cardio could have been better but that's part of being a 52 year old flat lander.
Knee over toes guy.
Here's a good HIIT routine. This is an odd looking guy but a good workout. I don't recommend the jumping lunges as it led to some lower leg/ankle strain. You can sub weighted or unweighted traditional lunges for the jumping lunges. I also add some planks to this routine
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