It’s been said that Chuck Norris is one of the few celebs that can back up the reputation he’s carried out in Hollywood. Looking at “Missing in Action” and the “Walker, Texas Ranger” every roundhouse kick he did was genuinely his own. He’s won the Karate World Championship six times. He’s the first person from the Western Hemisphere ever to earn an eighth-degree Tae Kwon Do black belt.
With all that action in his earlier years, you might think that at age 75, Chuck would be just laying back and taking it easy. Not so. In fact he published “Black Belt Patriotism: How to Reawaken America.” You might think that with a body like Hercules that he had an extreme exercise regimen that he does every day. He states that isn’t the case. He does have a workout schedule, but it’s not something the average person who wants to stay fit couldn’t do.
Chuck’s first recommendation for those who are beginning an exercise program is to have a workout partner. He has his wife, Gena. He believes having a partner is one way you can keep yourself motivated. Chuck recommends using resistance training to build muscle and tighten your core.
Here is the workout regimen Chuck uses to keep his 75-year-old body looking good and functioning in optimal condition:
Monday, Wednesday, and Friday
On these days he has a routine that takes 15 minutes on the Total Gym. His next exercise is to either use an elliptical machine for half an hour or do a two-mile fast walk. He works on his abs by doing crunches for 10 minutes. When he’s finished with those exercises, he ends with stretching for a few minutes.
Tuesday, Thursday, and Saturday
His first exercise is working on Martial arts. He stretches and then does slow motion isolated kicks. He uses a heavy bag to do hand/feet combination strikes. His wife bows out when it comes to Jujitsu, so he doesn’t do that unless he has another partner. Arm bars and chokeholds aren’t her thing.
He finishes these days in the pool doing kicks. He says the pool gives you low-impact water workouts. You can work on strength training and cardiovascular exercises and there is little risk of injury. Water aerobics is challenging because of the resistance of the water.
He recommends this type of exercise for everyone. Even though you feel lighter, when that water is pushing against your body, it makes the movements more difficult. He recommends exercise to everyone no matter what exercise it is. He says it’s important to do the math that he has outlined below, to determine your target heart rate. Exercise should be done four times a week for 20-30 minutes.
How do you determine your target heart rate during exercise? Take the number 220, minus your age, then times that number by .06. Do the same thing again…take the number 220, minus your age again, then times that number by x .09.
The difference between these two math problems is the range you want to hit as your target heart range.
220 minus 55 (Your Age) =165 x .06 = 9.9
220 minus 55 (Your Age) = 165 x .09 = 14.85
14.85 minus 9.9 = 4.95 is the target range
It’s no secret that Chuck is really into fitness and has been for most of his adult life. It’s also no secret that he has a body that much younger people would love to have even at a younger age. If they had an over 70 sexy body contest, Chuck Norris would no doubt be the winner! At least he would in our book.
Written by Sandra Rockwood