The Senior Exercise Blog

Does Lengthy Commuting to Work Add Belly Fat?

Tue, 08 May 2012 17:35:58 GMT

Apparently it does. And any of us unfortunate enough to have to endure the daily freeway grind may want to read this, and then take steps to compensate for the debilitating effects . . .

On the Road Again: Top Tech Gadgets for Seniors Who Love to Travel

Wed, 18 Apr 2012 15:28:24 GMT

It’s no secret that many senior citizens like to use this time in their life to travel and see new places. Technology is helping make it easier for them,

All You Need to Know About Personal Trainers

Wed, 18 Apr 2012 02:58:18 GMT

Do you need a personal trainer? Are looking for one and wonder what qualifications he or she should have? Or, maybe you want to become a personal trainer yourself. Most of that information can be found here . . .

Firm Summer Bellies

Thu, 05 Apr 2012 15:40:49 GMT

As summer approaches, thoughts turn to . . . firm bellies, tight-fittin' jeans, beaches, and swimming pools. Even seniors are not immune to such desires. And we shouldn't be. There's still time to get lean and mean for fun in the sun. But don't waste it by believing in false promises like "spot reducing." They don't work! Here's what does . . .

In Memory of . . .

Thu, 29 Mar 2012 15:03:24 GMT

Two long time friends passed away, within days of each other.

Betty Cunneen, 78, was a family friend; our children grew up together; her husband, Patrick, and I backpacked in the Sierra Nevada. Betty was a founder, in 1971, and first president of the now nationally renown Pamakid Runners, a Bay Area running club promoting a healthy lifestyle and supporting charitable causes. Betty was a registered nurse with an enormous capacity for balancing family, career, and organizing running competitions.

Richard “Skip” Schurer, 74, was a high school football All-American who was recruited and likely would have starred in Division 1 college football. Instead, he chose the Marine Corps, where we met in 1956. Along with PJ Burns, we were a young, “bullet-proof” USMC threesome for adventures on- and off–duty. Following his service, Skip returned to his native Green Bay, Wisconsin, where he raised a family and lived the rest of his life. Regardless of living in different parts of the country, we remained friends.

God bless both of these good people. -LF

Getting Started Getting Fit

Thu, 22 Mar 2012 16:28:00 GMT

It's a shame. So many out of shape people want to get fit, but they just can't seem to start. It's not unusual or abnormal. Taking that first step is tough. But sometimes just the right little nudge can get you going. Here's help, and maybe just the right little nudge . . .

Avoiding Financial Trainwrecks

Sat, 17 Mar 2012 16:50:34 GMT

Mostly, this page is about strength and senior physical fitness, my favorite topics. Well, yes, my love of dogs is hard to keep secret, too. But then there's a third topic that if ignored can ruin lives. A lot of people must be dragged to it kicking and screaming. They're suspicious. But there's no need to be. I promise I'm not trying to sell insurance, gold, stocks, bonds, or anything else. It's totally free information that may save seniors, or anyone else, future financial headaches, heartaches, and a world of hurt. Take a look at . . .

For some, a Home Gym is paradise

Mon, 12 Mar 2012 15:26:13 GMT

Tired of commuting to the gym for workouts? Are you fed up with traffic and wasting time? A home gym might be your salvation. Creating one may be a lot easier (and less expensive) than you think. Check out the following for some tips and guidance . . .

Eating Healthy Tip

Fri, 09 Mar 2012 17:25:25 GMT

Smaller and more frequent meals are best for most people, even WebMD says so. It doesn't have to be complicated either. Smoothies and healthful between meal snacks can make it easy to manage. Give it a try. But remember we said smaller meals, not gargantuan feasts plus snacks. Check it out . . .

Gerald Gaxiola - 75 Year Old Bodybuilder

Tue, 06 Mar 2012 18:20:34 GMT

In 1960, at age 24, I started weightlifting and bodybuilding because I was skinny and underweight. In a few years I started to gain weight and muscle.

One of a kind . . .

Sat, 03 Mar 2012 17:27:44 GMT

The great old Johnny Mercer song, "You gotta accentuate the positive . . ." always reminds me of Jack LaLanne. What a guy! He had that special something inside him that meant greatness. He inspired us to do more than we thought possible . . .

Defeating the Blues

Fri, 02 Mar 2012 17:28:44 GMT

Remember that old expression, "Down in the dumps"? Or they used to say someone has a case of "the blues." Well as good as it feels to be fit - and it does feel good - we all have our "off" days now and then. So if you happen to be in need of a little workout inspiration today, here is a great place to find it . . .

Another Good Reason to Eat Fish: It's Good for Your Brain

Wed, 29 Feb 2012 00:03:18 GMT

The good news about fish and omega-3 just keeps adding up. Don't miss out. Understand the reasons for eating fatty fish such as salmon, trout and sardines. Don't like fish? Then take a quality fish oil supplement. It's good for your body. It's good for your brain. Discover . . .

What's the Best Exercise Tool?

Sat, 11 Feb 2012 17:44:40 GMT

Which is better: A barbell? Dumbbell? Kettlebell? Resistance band? Bodyweight calisthenic? Answer: Why limit yourself to one tool? Each has its merits. Select one or two for getting in shape. After graduating from the beginner stage, mixing and matching can be fun. Variety keeps things fresh and interesting. And people who cross train tend to have fewer overuse injuries.

How Much Cardio Should I do?

Sun, 22 Jan 2012 13:46:11 GMT

End any confusion about how much cardiovascular exercise is enough and how much may be too much for your strength, health and fitness . . .

When Muscle Beach Discovered Steroids

Fri, 20 Jan 2012 16:35:20 GMT

If you have weight trained at all, you might want to pick-up a copy of the February Men's Journal magazine. Note the cover story: "The Lords of Muscle Beach. The Sex-Crazed Drug-Fueled Early Days of Bodybuilding." There's some fascinating history, warts and all. Yes, there were plenty of warts!

The Legendary Steve Reeves

Mon, 16 Jan 2012 18:17:32 GMT

Here is a rare film clip of Steve Reeves exercising and in a competition. Great stuff! More about Reeves here . . .

Are Boomers and Seniors Too Old for Kettlebells?

Sat, 07 Jan 2012 18:45:01 GMT

Mature men and women what an honest answer. Get the truth here . . .

Super Senior in the News!

Sat, 31 Dec 2011 18:34:58 GMT

Discover how one great lady stays productive and highly relevant in her second act in life . . .

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In China, Senior Romance Blooms in IKEA Stores

Thu, 01 Dec 2011 23:47:43 GMT

In the U.S. they used to be called "Fern Bars," hangouts for singles looking to meet other singles. Imagine retired folks in China playing a similar game - but in the giant home furniture stores, IKEA. Read on . . .

Burpees for Seniors?

Wed, 09 Nov 2011 17:07:14 GMT

Yes! Boomers and seniors are not exempt from this wonderful, dynamic fat-burner and fitness-builder. Start at the beginner level and sensibly build up from there. The video will show you how . . .

Is Sitting Too Much a Major Cancer Risk?

Thu, 03 Nov 2011 20:41:36 GMT

We know that sedentary people should move more and get more exercise, for health and fitness reasons. But in today's high tech world, sitting is becoming more and more the norm. And there is a price to pay. WebMD asks if too much sitting is a major cancer risk? If you spend a lot of time behind a desk and/or at a computer, understand the risks and practical remedies.

Too Old for Kettlebells?

Sun, 02 Oct 2011 18:49:59 GMT

Age appropriate kettlebell workouts can be just the thing for baby boomers and seniors. Learn more about kettlebells here at: http://www.senior-exercise-central.com/kettlebells.html.

National Seach Dogs - A Tribute

Mon, 12 Sep 2011 16:13:49 GMT

Basking in Past Accomplishments

Tue, 23 Aug 2011 16:30:17 GMT

You gotta love Thomas Sowell, who said: "Old age at least gives me an excuse for not being very good at things that I was not very good at when I was young."

Weight Loss Pills

Wed, 17 Aug 2011 23:48:46 GMT

Weight loss pills in general are worthless. And some are even dangerous. Yet some people will take them anyway. Don't be one of them . . .

Cross Training

Wed, 20 Jul 2011 02:17:57 GMT

I like the idea of cross training. Mixing things up defeats boredom and may prevent overuse injuries. But here's a guy who has taken it to the nth degree. It's a good article . . .

Flexibility Exercises

Sun, 10 Jul 2011 16:52:54 GMT

Flexibility exercises will make you a supple senior. Discover them here . . .

For Boomer and Senior Weight Trainees

Wed, 01 Jun 2011 15:49:21 GMT

Here’s a great read: Fred Fornicola has compiled the training habits of more than 40 veteran fitness buffs, bodybuilders and strongmen. It’s called Strength and Fitness for a Lifetime: How We Train Now. This is really good material for anyone who works out and is at midlife or older. Discovering how successful, mature athletes refine their training as they grow older is both fun and informative.

Are Organic Foods a Waste of Money?

Thu, 28 Apr 2011 16:27:11 GMT

Like a lot of people, I have wondered if spending extra money on organic fruits and vegetables is worth it. A study published in Scientific American concludes that much of the produce grown today does not have the nutrient value it once had. Still, even crops grown in depleted soil are good for us - but not as good as they were in years past. Get the full story here . . .

Exercise: How Much is Too Much?

Wed, 20 Apr 2011 18:53:33 GMT

Newsletter subscriber Greg writes: "I'm currently doing a total body weight training workout. I do 1 exercise per bodypart, 3 sets-10 reps. On my non-lifting days I do some intense walking on my treadmill for 45-60 minutes. Is that too intense for a 53 year old guy?" My answer: "I'm assuming your weight training is three times per week. If so, you're weight training to cardio exercise ratio is about the same as mine (I'm 74). Here is a pretty good yardstick: If you fully recover the day following exercise, I'd say you're doing fine. By that I mean when you get out of bed in the morning you feel rested and not still tired from the previous day's workout."

Sandbag Training

Fri, 08 Apr 2011 22:58:44 GMT

Sandbag training may be the least seen method in exercise rooms. Yet it can be highly practical. Discover it here.

When exercise is too much of a good thing . . .

Thu, 10 Mar 2011 17:07:42 GMT

Consistent, proper exercise is about the best proactive thing you can do. (Eating right and having periodic physicals are others). But, yes, it is possible to do too much of a good thing. Seniors especially should be aware of where the line is that should not be crossed. The following is a worthwhile read . . .

Of Mice and Men (with apologies to John Steinbeck)

Sun, 06 Mar 2011 18:40:50 GMT

Thanks to some rodent "volunteers" there's pretty strong evidence that exercise actually slows aging in mice, any maybe people too. It sure worked for one group of mice anyway. If you're reading this now you probably already believe that exercise keeps you young. But it's always nice to have our beliefs supported, scientifically. Don't you agree? Please read on . . .

Is Internet medical information friend or foe?

Wed, 23 Feb 2011 18:32:31 GMT

Critical thinking has never been more important than now. Because plenty of medical "information" that gets passed around the Internet is plainly dangerous. It is a place where phony cures and celebrity "experts" abound. Be aware. Also checking the following will help you to find what is real and what isn't. Sometimes life depends on it: http://www.senior-exercise-central.com/medical-conditions-information.html

Training with Sandbags

Sat, 05 Feb 2011 17:38:57 GMT

Wrestlers and other martial arts people love lifting sandbags. That shouldn't scare off seniors though. Why? Because sandbags come in all sizes, not just huge bags you may have seen mixed martial arts guys slamming to the canvas. Sandbags come in all sizes; they are versatile; they are inexpensive. Take a look. They might be just the thing that suits you personally.

Jack LaLanne Dies at 96

Mon, 24 Jan 2011 16:46:16 GMT

One of a kind, he led both by example and the power of his personality. For a record of his achievements, see below . . .

Brisk Walking Earns a Gold Star

Sat, 22 Jan 2011 21:37:38 GMT

Senior trainer and power lifter George Boedecker passed along an article from the Executive Health Organization, "Make ‘Brisk Walking’ A Positive Habit". The article follows: "Walking as a daily exercise habit can truly be a life-changing positive habit and is one of the most powerful habits for reaching your goal of a healthy trim and fit body. Over the past 20 years, there have been dozens of studies that have proven the benefits of brisk walking. "Thousands upon thousands of people have improved their health and lost weight by the diligent habit of walking. If you think that walking does not provide the same benefits as other more vigorous exercises, think again. "A study published by the New England Journal Of Medicine showed that postmenopausal women who walked regularly lowered their risk for heart disease just as much as women who did more vigorous exercise, such as playing sports or running. "This study suggests that walking is just as good for your heart as heavy exercise. I spoke with study author Dr. JoAnn E. Manson, Chief of Preventive Medicine at Brigham and Women’s Hospital, Professor of Medicine, at Harvard Medical School. She said, ‘The study provides compelling evidence that walking and vigorous exercise provide similar heart benefits, about a 30% to 40% reduction in the risk of cardiovascular disease with 30 minutes per day of either activity.’ "I also asked her about the benefits of making brisk walking a positive habit, and she responded, 'They could surely walk away from heart disease and several other chronic diseases. We have also found that brisk walking for at least 3 hours a week can lower the risk of stroke, type 2 diabetes, and breast cancer. No pain, no gain, is an outdated notion; exercise doesn't need to be strenuous or uncomfortable. It can be easy and enjoyable.’ Even though the study consisted solely of women, it is likely that men would experience similar benefits from the positive habit of brisk walking. "Here are additional benefits you will receive from your habit of brisk walking:

Walking burns calories and helps you lose weight and burn excess body fat.
Walking can help to improve your posture.
Walking requires no special equipment or gyms.
Walking can help lower blood pressure and help prevent circulatory and heart disorders.
Brisk, aerobic walking will give you the benefits of other exercises, such as jogging and cycling, but without the risk of injuries.
Walking at night can help promote better sleep."

Years ago, George Boedecker and I both did some long distance running and have reached similar conclusions. That is that for many people the joint pounding of distance running often causes chronic aches and pain problems as we grow older. While regular brisk walking offers most of the same cardiovascular health benefits without beating ourselves up. I would add that including resistance training and some stretching, along with brisk walking, and you've got the exercise bases covered.

Those "Iron Pills"

Fri, 21 Jan 2011 16:24:35 GMT

We've said it at least a thousand times: Pumping iron is a smart thing to do. But does resistance exercise actually make us smart? There is evidence that it may. You will want to read about a credible study that makes the point: barbells and brains may go together.

Is Organic milk really any better than regular?

Mon, 17 Jan 2011 17:53:47 GMT

I have what I think is a healthy skepticism about a lot of nutrition "information" that gets passed around on the Internet. Items from Scientific American, on the other hand, are usually worthy of our attention and consideration. Check out their report on organic milk.

Dive Bomber Push-Ups

Wed, 22 Dec 2010 18:24:38 GMT

Build muscle and fitness with this dynamite full-body exercise. And you won't even need a barbell or any other device. Discover it here . . .

Dive Bomber Push-Ups

Wed, 22 Dec 2010 18:24:38 GMT

Build muscle and fitness with this dynamite full-body exercise. And you won't even need a barbell or any other device. Discover it here . . .

Resistance Band Training

Thu, 09 Dec 2010 16:45:37 GMT

Resistance bands are a convenient and affordable training option that build muscle but are easy on your joints. Top-notch athletes use them. So do regular folks and seniors. Get strong with bands. Here's how . . .

Ten Ways to Improve Your Day in Just 5 Minutes

Mon, 22 Nov 2010 17:07:32 GMT

This is good, common sense stuff from WebMD, and it really works. "Five minutes. True, it's not a heck of a lot of time. But it's just long enough for you to do one thing -- and maybe that one thing that will turn your day around." -WebMD

Are women tougher than men?

Thu, 21 Oct 2010 16:33:38 GMT

Life just isn't fair for us guys. Women are tougher and live longer. Don't believe me? I'm afraid it is true. Do you want to even the playing field? Read the following and discover how . . . but I don't think many of us are willing to do it.

Cardio Intensity Guidelines

Sun, 10 Oct 2010 17:44:50 GMT

Trainees often wonder, am I pushing too hard? Or not hard enough? Find cardio intensity guidelines here.

Take a minute. You may save a life.

Mon, 20 Sep 2010 16:28:05 GMT

The new recommended CPR is so simple and easy to apply that anyone can do it without special training. Watch the short video and you'll be prepared. Thanks University of Arizona for the quick lesson . . .

Binge Eating and Short Periods of Gluttony

Thu, 26 Aug 2010 18:25:10 GMT

This report from Swedish researchers surprises even me. And I'm a stickler for portion control eating. Overeating for just four weeks can cause changes in body fat composition that last for years, the Swedish researchers said. Even brief periods of increased food consumption -- such as the first few weeks of college dorm life, a three-week cruise with its all-you-can-eat buffet, or the string of parties from Thanksgiving through New Year's -- can have lasting effects. Full story here . . .

Should Smokers Be Banished?

Sat, 21 Aug 2010 17:30:14 GMT

I hate smoking. But if people want to do it, that's fine with me. Go ahead. Kill yourself. Stink if you insist. Thumb your nose at me. But give me a wide berth, please. Because recent studies, according to WebMD, show that even low amounts of tobacco smoke can lead to genetic changes in lungs. You may be the nicest person in the world. But I don't want to be anywhere near you when you light up.

Is There Any Good News About Belly-Fat?

Tue, 10 Aug 2010 16:16:25 GMT

Years ago, Jack LaLanne told us to forget the scale and get out the tape measure. "Your waistline is your lifeline," as he put it. After most people follow a fitness lifestyle for a while, they begin to understand that he is right. Belly-fat, not necessarily your weight on the scale, is the culprit. And the killer. So where's the good news in all of this? According to studies reported in WebMD, belly-fat is the first fat to leave your body -- when you start to follow a fitness lifestyle. Now that should be music to the ears of those who are trying to get in shape. Read on . . .