The Senior Exercise Blog

Myth Busters are Heroes

Sat, 06 Mar 2010 22:48:45 GMT

I'm forever suspicious of claims by supplement marketers. And it is not easy separating truth from fiction. Today, I came across a source that seems to have cleared up much of the mythology about what the latest miracle substances have to offer. It is neither an anti- or pro-supplement discourse, but a presentation of what seems to be the latest thinking following real scientific studies. It is creatively presented and actually fun to maneuver. The author/designer of the website is David McCandless, a London-based writer who has written for The Guardian, Wired and others. I highly recommend your taking a look.

Resistance Bands Are The Bomb!

Mon, 22 Feb 2010 20:38:56 GMT

Here's a short video of an example of how to really hit those glutes using a resistance band. Take a look. Now discover more about resistance bands. Click below . . .

Does a "Happy Heart" Increase Longevity?

Fri, 19 Feb 2010 17:20:38 GMT

Regular exercise and a healthful diet put the odds in favor of enjoying a longer, healthier life. But what about a "happy heart"? Is there such a thing?

Squat Thrusts

Thu, 18 Feb 2010 20:43:53 GMT

The Squat Thrust (also called a Burpee) is a total body exercise that can really get your heart pounding and lungs gasping. Sound like torture? Not really, just a heck of a good workout and a real fat blaster. Squat thrusts are perfect for high intensity circuits or intervals that combine resistance training with cardio. See the brief video demonstration below.

Old Time Strongmen

Mon, 08 Feb 2010 18:05:49 GMT

Here is a great old video (from 1934) of a strongman named "Alexander Zass - The Original Modern Samson. The toughest man on earth." I think you'll get a kick out of it. Note, too, that like others from the "physical culture" era, Zass had plenty of muscle, but not the steroid-bloated Star Wars body of today's pro-bodybuilders. By the way, I don't suggest attempting the last part of his stage act. Thanks to Bob White for the video. You can find Bob under "Muscle Stories" in the column to your left.

Dive Bomber Pushups

Fri, 05 Feb 2010 16:38:44 GMT

Looking for a great upper body muscle builder? Dive Bomber pushups are terrific!

The Right Stuff

Tue, 02 Feb 2010 17:20:23 GMT

Some will always find an excuse for not making change to improve. I'm too tired. I don't have time. I'm too old. Life's unfair. Woe is me . . . while others refuse to listen to that negative inner-voice. Here's an example . . .

We All Need Fat

Thu, 28 Jan 2010 17:00:39 GMT

Fat is necessary for survival. But some fats are good, and some are bad. Learn to identify them here.

Jack LaLanne

Wed, 27 Jan 2010 16:36:16 GMT

Jack LaLanne is a pioneer exercise and fitness legend. Learn about him here.

Ginkgo baloba

Fri, 22 Jan 2010 15:50:25 GMT

The popular herb, ginkgo baloba, does no better than placebo in medical studies.

Desk-Bound is Even Unhealthier than You Think

Thu, 21 Jan 2010 16:53:20 GMT

Believe it or not, it isn't enough for sedentary office workers to hit the gym for daily workouts. Why? Well strange and bad things happen to the desk-bound human body -- even when regular exercise is part of one's lifestyle. But simply getting up and moving periodically during the work day (plus regular exercise) can change that. Read why . . .

Omega-3 Linked to Longevity

Wed, 20 Jan 2010 16:06:50 GMT

Still more evidence comes in that fish and fish oil offer multiple health benefits. This from a report in the Wall Street Journal . . .

Amusement Park Strongman, 104, Killed by Van

Tue, 12 Jan 2010 17:43:01 GMT

A famed strongman who once lifted 3,200 pounds at Coney Island during its heyday and was still bending quarters with his fingers at age 104 died Monday after he was hit by a minivan.

The Ubiquitous Tiger Woods

Sat, 05 Dec 2009 18:30:15 GMT

There's no escaping the Tiger-man. And I admit it: I love some of the jokes. One favorite (it's probably old by now) is: What does Tiger Woods have in common with baby seals? Both get clubbed by Scandinavians. Last night, Patty and I went to a high school championship football game. Of all things, a player on one team was named Tyler Woods. Every time his name was called by the game announcer it sound like Tiger Woods. The crowd tittering was measurable. But yes, there's a fitness angle, too. The following was in this morning's (12/5/09) online news: "In case the recent allegations of infidelity aren't enough of a peek into Tiger Woods' personal life, there's more: "The man who is considered one of the fittest golfers on the PGA tour is insecure about his calves, according to a woman who claims to have had an affair with Woods. "Jaimee Grubbs, who says she has had 20 sexual encounters with Woods, told US Weekly that Woods -- despite his workout regimen -- can't seem to bulk up his calves, and can't seem to get over his slim legs. "I said, 'For someone who works out a lot, you sure have small calves!'" Jaimee told US Weekly. 'I remember him giving me the biggest death look. He told me he was very insecure about the size of his calves.' "He said, 'I can't grow calves.' And I was like, 'Okay, sorry!'" Have a nice weekend.

Does High-Impact Exercise Cause Joint Damage?

Wed, 02 Dec 2009 17:12:29 GMT

So the debate about high-impact exercise bringing on osteoarthritis continues. I am a former long distance jogger/runner. Yet I come down on the side that says some types of running are too much of a good thing. My opinion is based mostly on personal observation. You can find studies to back up your argument, either way. I've read plenty of them. What I see, though, is far too many senior runners with achy joints and who look older than their years. I say exercise until the end of your days. But be smart about it. See below . . .

Gray Iron Books

Mon, 30 Nov 2009 17:47:53 GMT

Logan Franklin's Gray Iron books provide quality exercise and fitness guidance for senior men and women.

Soup-Can Jumping Jacks?

Sun, 29 Nov 2009 18:03:09 GMT

Maybe he was the first to say it. Don't know. But Bill Phillips did say: "Practically any exercise is better than none at all." So I guess the L.A. Times article has some validity. But a simple set of dumbbells and regular vigorous walks offer so much more than soup-can jumping jacks . . .

Fantasy-Land Workouts

Tue, 24 Nov 2009 21:07:47 GMT

Do you suppose there really is a shortcut to a 6-pack? Read the Wall Street Journal report, "Cinching Your Belt Without a Crunch." If you are reading this, I think you already know the answer. But the report is amusing . . .

Runners: Train Less and Run Faster

Mon, 16 Nov 2009 18:25:10 GMT

This from Science Daily seems to confirm the value of sprint interval training, even for long distance runners . . .

Kettlebells at Chez Panisse? Yes!

Tue, 10 Nov 2009 16:38:40 GMT

Chef at the famous Chez Panisse restaurant stays strong, fit and firm with kettlebell workouts. "You go girl!" as they say. Visit her routine here . . .

A Little Humor Never Hurts

Thu, 05 Nov 2009 16:57:57 GMT

P.S. Get some serious info about strays (kettlebells) here . . .

Sandbag Workout at the Park

Wed, 04 Nov 2009 17:12:53 GMT

Here's another fine minimalist workout that will get your heart pumpin' and your muscles jumpin'. Take a look . . .

4 Characteristics of Muscular Men

Tue, 03 Nov 2009 03:11:22 GMT

According to AskMen.com, the muscular guys you see at the gym play by the following rules . . . 1. Muscular Men Dont Skip Meals. 2. Muscular Men Spend Less Time in the Gym. [This one will surprise a lot of people. -LF} 3. Muscular Men Sleep a Lot. 4. Muscular Men Do a Variety of Workouts. Be careful not to misinterpret the advice. To fully understand it, read the text that goes with the sub-headings . . .

Worldwide, more people die of being too fat than too thin.

Wed, 28 Oct 2009 14:54:21 GMT

From the World Health Organization, as reported in Reuters: "While not having enough nutritious food is a big health risk for those in poorer countries, obesity and being overweight pose yet bigger risks in richer nations - leading to a situation in which obesity and being overweight causes more deaths worldwide than being underweight." In richer nations we have a choice. No one makes us eat too much. Make a choice to be healthy. Eat less and move more. We can help at Senior Exercise Central.

Home Gym or Commercial Health Club?

Wed, 21 Oct 2009 16:21:39 GMT

Do you think you'd enjoy training in a modern commercial gym or health club? Or does the convenience of training at home sound like a better idea? Before investing in either a gym membership or in home equipment, consider the pluses and minuses of each. The following should help you decide which way is right for you.

One Arm Row - an oldie but a goodie . . .

Thu, 15 Oct 2009 16:32:28 GMT

The one arm row is one of the finest mid- to upper-back exercises. Secondarily, it works your biceps and forearms and, to some degree, your abs and lower back because you must stay tight to row properly.

Jogging and Running

Mon, 12 Oct 2009 19:04:15 GMT

Jogging and running build cardiovascular fitness. Are they the best exercise? Get some answers here.

Great Grandmother, 100, Breaks World Record in Shot Put

Mon, 12 Oct 2009 16:54:40 GMT

Ruth Frith was the oldest female athlete at the World Masters Games in Sydney, Australia, and has broken a world record in the shot put at the age of 100. The Brisbane native trains five days per week lifting weights.

A Golden Era of Bodybuilding

Thu, 08 Oct 2009 16:06:29 GMT

Gray Iron Fitness Newsletter subscriber John Garberich asked me to check out a blog called "Classic Physique Builder." I did and fitness trainees focusing on bodybuilding may want to take a look. The theme is the Golden Era of Bodybuilding, the days of Reeves, Ross, Grimek, Park, etc... the pre-steroid days. One of the blog's highlights is placement of bodybuilder photos of that era alongside pictures of today's steroid types. What a contrast! Were the old guys better? You be the judge.

Is a Personal Trainer Necessary?

Sun, 04 Oct 2009 17:54:41 GMT

A personal trainer can help you reach your fitness goals. But do you really need one? Learn about it here.

Hiking for Joy and Fitness

Sun, 20 Sep 2009 03:47:11 GMT

Marin County, California, is a beautiful place almost anywhere you look. However, there are some Marin areas that must be experienced on foot to be fully appreciated. We live next to open space and a nature preserve with miles of wonderful trails. Today, Patty and I hiked on Big Rock Ridge, which provided magnificent views of the Bay Area in any direction. The land we passed through was either private (with easements) or a nature preserve. It is heavily populated with deer and of course they attract mountain lions. Though we didn't see any, there have been recent confirmed sightings. It may sound dangerous but actually there is little danger for hikers with a little trail savvy and who use common sense, which brings me to my point. Are you going out walking, hiking, or running? Leave your iPod or other listening device at home. You need all your senses and full attention to your environment, either in the city or on a wilderness trail. Listen to the sounds around you and be aware of potential hazards. And take your spouse or a friend with you and enjoy some good conversation while you walk your way to fitness together. It's the smart and fun thing to do.

Yoga in the Alps

Wed, 16 Sep 2009 16:16:35 GMT

Daughter Jennifer teaches fitness classes in Semriach, Austria. It is a village in the foothills of the Alps, and not far from where Gov. Arnold was born and raised.

A Training Secret . . . so don't tell anyone.

Fri, 11 Sep 2009 19:07:01 GMT

Have you thought about alligators today? Probably not. Alligator push-ups, that is. But check them out. Get good at them and I promise miraculous things. Well, at least some very good things, such as a slim, lithe, hard body. You're gonna love them gators . . .

Age Happens

Wed, 09 Sep 2009 18:01:57 GMT

Im thinking about a couple of conversations I had this week and also about my dog, Tyra. An old friend, Pat Cunneen, stopped by. Pat is in my age range and still competes in triathlons. He is also a regular swimmer in San Francisco Bay. I did some of that years ago but being in that cold water wasnt my idea of fun. Pat's tough. George Boedecker, a senior and personal trainer in Colorado, is an Internet friend. We were e-mailing each other about training adjustments as we age and exercise equipment. George is the one with what appears to be the perfect home gym. So were does my dog fit in? Tyra is a highly athletic Australian Cattle Dog mix who had surgery to repair the anterior cruciate ligament (ACL) in each rear leg. She is also nine (a senior in dog years) but insists on playing like a three year old animal. Result: torn ACLs. Now that she is well again, I have adjusted (scaled down the intensity) of the games we play. Swimming, long walks, and games of fetch are still in. But what seemed like endless sprint sessions and leaping high for the ball are not. As we become seniors (dogs, too) we have to modify our play or workouts or we will surely pay a price. Intelligent exercise becomes more important than ever. It does not mean babying ourselves. But it does mean making adjustments. Some things are hard to give up. I was in and out of martial arts for years. I like it. In my late fifties I started regularly having aches and pains getting out of bed in the morning after rougher aspects of the training. I stopped the contact part. Later, I taught cardio-kickboxing and they were great workouts. But no one was punching back or grappling with me on a mat. I was having fun but adjusting to age. Now Im 72 and have been training with weights for years. By almost any measure, I am in good shape for my age. Since my late fifties, I have incrementally modified my training. Today, I do not make all out efforts to see what I can lift for one rep. Short wind sprints are okay. But I hike rather than run long distances. I will do some form of exercise to the end of life, if I am able. It is who I am. Training adjustments to the reality of aging will more than likely extend my years of being strong and functional. Knowing how hard to push and doing it but not pushing too hard is called wisdom. I hope I have it.

Dietary Supplements

Tue, 08 Sep 2009 15:16:28 GMT

Roughly, two-thirds of Americans take dietary supplements of some kind. Many take them without telling their own physicians or doing real research. This is unwise. Generally, supplements are not held to the high standards required by law for prescription drugs. This allows careless or unscrupulous manufacturers to sell their products. That does not mean all supplements are bad. It does mean we should be careful. By all means, discuss any supplement you are thinking about with your doctor. Also, review the "Supplements" section at the column to your left. For more information, read about supplements in the Wall Street Journal column. Click below . . .

The Villainous Sugar

Wed, 26 Aug 2009 03:01:17 GMT

I shouldnt be sarcastic...but sometimes I cant help myself. Everyone should cut back on sugar, it was reported all over the media recently. Well, okay. But this is news? Jack LaLanne was calling sugar the White Death before the invention of the wheel. And he wasn't the lone voice in the wilderness. Like I said, I shouldnt be sarcastic. With diabetes and obesity being the problems that they are, anytime someone speaks out against feeding kids sugar it is a very positive thing. Still, I cant help but recall the tobacco revelations that came out years ago. I have no affection for cigarette manufacturers whatsoever. Theyre just dope dealers with lobbyists, in my view. But when I would read about some critically ill guy suing a tobacco company because they hooked him before warnings were required on cigarette packages, I knew it was bull. People called cigarettes coffin nails clear back to when I was a kid. Even when movie stars did cigarette commercials, people knew the stuff was poison. But back to sugar. If someone living in a cave somewhere is just now finding out that sugar and its cousins corn syrup, etc. are larding them up and sending their insulin level through the roof, this latest information is worthwhile. Get the White Death out of your diet.

The Whole Foods Alternative to ObamaCare

Sun, 16 Aug 2009 19:35:00 GMT

To say that seniors have taken an interest in the "government's first-step to socialized medicine" (in a moment of candor Barney Frank called it that), is like describing Hurricane Katrina as a rainy day. John Mackey, president of Whole Foods, has some thoughts about solving health care deficiencies, which he talks about in the Wall Street Journal. Everyone, not just seniors, should be informed and involved.

Success at 66

Sat, 15 Aug 2009 18:59:18 GMT

In the summer of 2007, I went to visit my son and grandson in the Pacific northwest. My grandson wanted to show me a tree that was located down by the

Be Smart About Cardio Workouts

Mon, 03 Aug 2009 03:17:18 GMT

Hikers, walkers, and runners shouldn't wear an i-Pod or other listening device outdoors. Theyre fine for establishing rhythm or pace indoors on a stationary bike or treadmill. But outside, on either the city streets or on wilderness trails, they make you vulnerable. All of your senses should be in tune with your environment, not your latest i-Pod playlist. Be smart. Be safe. Stay aware.

The World's Healthiest 75-Year-Old Man

Fri, 31 Jul 2009 02:55:53 GMT

Wow! Read this column from Esquire magazine about Don Wildman (an appropriate name, as you will see), titled "The World's Healthiest 75-Year-Old Man." This is one rugged guy, living life pedal-to-the-metal, 24/7. I'm no slouch. But his workouts make mine seem like child's play.

Should Health Warning Labels be Required on Hot Dogs?

Sat, 25 Jul 2009 17:04:03 GMT

A lawsuit, by a group that promotes a meat-free diet, seeks to require cancer-risk labels on processed meats. Most people know that some ingredients in processed meats such as hot dogs are not good for us. And, naturally, the processed meat manufacturers defend their products. The Los Angeles Times article on the subject is worthwhile, because it seems to present a balanced summary of the arguments and the lawsuit.

Fat City Dietitian

Tue, 21 Jul 2009 17:06:31 GMT

Skwigg, a fitness buff, writes: "I went to a funny health fair at work. There was a fat dietitian who had a plate of rubber food to demonstrate portion sizes. Good times."... I like it. We had a 350 lb+ chiropractor neighbor with a Yellow Pages ad that claimed he was also a "Nutrition Consultant." Proving that truth really is stranger than fiction. Oh, and he died in his late 40s. Heart attack.

Are You Too Old to Get Fit?

Thu, 16 Jul 2009 16:29:03 GMT

I love stories like the following... At 73, "Earni" Shepherd is pumping iron, looking GREAT, and staying healthy. Take a look. Now you might be thinking: Sure, but she's probably been working out all her life. No way! This retired school secretary began training only a few years ago. Here's her story and picture...prepare to be impressed!

A Strongman Philosopher

Tue, 07 Jul 2009 19:02:53 GMT

My old friend Rich Lalami was a football coach at College of San Mateo and a strength coach at Stanford. He used to say: "It's okay to miss a bus. Don't worry. Another will arrive soon. And it's okay to miss an old girlfriend. You'll get over it. Another will arrive soon . . . But never, ever miss a workout!"

Hail, Hail to U City High

Wed, 24 Jun 2009 17:08:40 GMT

Alan Spector and I first made contact over fitness items online. It was a few years ago. A senior and practitioner of a fitness lifestyle, Al still loves and plays baseball. He had written a book about his passion, Baseball: Never Too Old To Play the Game. My kind of guy. Al has written another book, which just came out, and it looks like a home run. In Hail, Hail to U City High, he looks to the future of his high school class of baby boomers as they move into a new phase of their lives. And he rightfully focuses on two things their personal fitness and the importance of pursuing the passions of their youth. Their stories and his hopes for his classmates are really about all of us. It is a book worth reading and enjoying! Take at look at: www.aaspector.com

Qigong for Relaxation and Flexibility

Tue, 23 Jun 2009 19:36:29 GMT

Increase flexibility and relieve stress with Qigong.

Your Fitness Story

Wed, 10 Jun 2009 17:32:04 GMT

Are you senior living a fitness lifestyle? Share your fitness story and training history with other seniors.

Mrs. Gray Iron Fitness

Thu, 04 Jun 2009 17:08:57 GMT

I was born in 1949. As I write this today (10/7/06), I'm 57 years old. Other vital statistics include brown eyes, gray hair, 5'8 tall,

A Wise Decision: Taking Fish Oil and Omega-3

Wed, 20 May 2009 02:35:25 GMT

The value claims about some vitamins, minerals, and food sources have been called into question recently. However, there seems to be little debate in the medical field about the value of eating wild cold-water fish, or, if you dont like fish, supplementing your diet with high quality fish oil. In fact, health authorities worldwide recommend fatty fish and fish oil to reduce the risk of cardiovascular disease. Moreover, the benefits dont stop there. Fish oil and its omega-3 are beneficial to joints, hair, skin ... and the list goes on. I take a fish oil supplement. So does my wife, Patty. And we give it to our dog, Tyra, on the recommendation of her veterinarian. That said, we wanted to be certain the fish oil we take is pure and mercury free. We learned that several well-known physicians take the Vital Choice brand and recommend it to their patients. So we buy ours from Vital Choice. Their fish oil comes from wild Sockeye Salmon from pristine Alaskan waters. If you arent eating wild, cold-water fish regularly, ask your physician about supplementing your diet with fish oil capsules. To learn more about Vital Choice and fish oil benefits, click on the line below.

Lessons from Tyra: Living in the Moment

Sun, 17 May 2009 17:48:19 GMT

Whenever I mention Tyra, I like to point out that Tyra is not Tyra Banks. I certainly have nothing against Tyra Banks. But my Tyra, my best friend, is an Australian Cattle Dog mix. On Monday, May 18, Tyra will have knee surgery to repair a small tear in her anterior cruciate ligament (ACL). At nine, she is still a very active and athletic dog, and repairing it is the only option, unless we were to curtail her activities to an unnatural degree. Otherwise, the tear is likely to get worse. Since the ACL in her other rear knee was repaired almost one year ago, I know what is in store for her. The first two post-surgery weeks are the worst, when she must wear a large cone-shape collar to keep her from biting or licking the knee. After that, very short walks on leash are gradually lengthened. But it will be a few months before she can be off leash to run and swim. Dogs are great teachers What I try to learn from Tyra, and I am not always successful, is to live in the moment. Since she has no idea about what is coming on Monday, she is a happy dog, living in the moment, too busy being a dog and doing dog things to worry about the future. Instead, I am the one thinking about it. But why? Like Tyra, neither you nor I know exactly what is coming tomorrow. We may think we do, but we dont. Sure, we can do foolish things today to make tomorrow a miserable day or hurt others. Or we have the option to do smart and decent things that are likely to lengthen our life and make it more relevant and more fun. Yet not one of us can truly say that we know what tomorrow will bring, or if there will be a tomorrow at all. We should all be a little more like Tyra, living in the moment. Agonizing over what may or may not ever come to be only robs us of the joy of today. And right now, Tyras waiting for me to take her for a walk. Its a beautiful day and we are going to live it.