I went to the track to walk this afternoon. There was this guy that I'm just guessing is a gym shutout.

He had this backpack with weight in it. He would put this rig on and do lunges, knee bends, various other low resistance exercises, etc. then put it down and run a lap. Rinse and repeat.

What type of exercise routine was he was doing? Whatever it was it must have worked.

He looked like he could probably pick up a car motor and walk off.

Since I'm 64 and he looked to be about 1/3 my age if I wanted to try something like that I figure an old school backpack from my son's elementary days would suffice.

Not trying to be mean, but if you were going to the track to walk, then forgo the backpack, do the exercises and then jog a lap and repeat. When you can do that easily, then start to consider adding weight.

Why would you want to add weight then do it walking to and from the track at first, and then consider it for the first lap or two, but there should be no shame if you can’t keep up with a 20yo when you are 64.

yes and I have found that using sand in a trash bag is best for weight as it will distribute nicely. Just remember to seal the bad well as you will be bouncing around

I didn't really think I wanted to start using a weight pack. I was mostly curious about his routine.

I can do any light resistance exercises at home with dumbbells and weight machine. I sometimes walk at home, but don't like it. I live on a rough blacktop road. Kids drive by me too close and fast, stir up dust, etc. Once it gets pretty hot I'll be back on my Nordic Track Cross Country Ski machine in the house.

That's called a ruckpack. Rucking is pretty popular, it's just a way to add weight to make things more difficult. Wreck bags are also really popular, you can do a lot of exercises with them.

That type of routine is modified interval training program. More than likely he has done that for some time and is utilizing a progression. This type of approach is very effective when training different physiological energy systems. Combines external weight loading and a cardio component. The contrast also 'tricks' the central nervous system when he drops the rucksack and runs the lap(s). For short periods the feeling is like no other when you "unload" the external resistance.

You can do the same playing with the variables of time and distance and changing routes. Obviously on a track your route is limited but you can adjust pace intervals.

Well I go for a 6 mile ruck every Sunday 30-60lbs. I do it to get my feet(mainly) and legs in shape for hunting out west. Also remind what it would feel like if I gained 30lbs

I also do a 20 min sandbag work out ever day. I use the bruteforce sandbag app. I was not the guy you shall, but wouldn’t be shocked if he is using same app.

Sand bags are easy to lesson or add weight

I had a guy walking in my neighborhood wearing one of the jackets with weight on them, I thought he was a terrorist and trying to blow himself up, kinda shocked me at first.

I told him I thought you were a suicide bombers at first, He didn't seem happy with me.

You don't need weight to do it.

We had a program in off season baseball that kept me in the best shape of my life.

It was basically a 10 week program to get you able to jog/run 12 miles total in a single exercise (think the school's cross country team used it, but ours was modified).

Week 1 - total goal was a mile - divided over 4 parts - so pretty much you'd run a lap, short rest, exercises (low resistance - push-ups, dips, lunges, toe raises, sit ups, crunches, etc etc) and rinse and repeat over 4 parts.

So by week 10 it was 3 miles, exercises, and repeat up to 12 miles.

You can structure it how you like - but it certainly worked. Our was timed and we were pushed - but I'd say it's doable at 64 at your own pace.

Do you ever?

No...I know the way.