The Senior Exercise Blog

Bodyweight Exercises

Sun, 18 Jul 2010 17:45:44 GMT

Barbells are the berries. Kettlebells really rock. And resistance bands are the bomb. But body-weight exercises can be used successfully, too, for strength and fitness training. The musculature of gymnasts is an example of what can be achieved using a trainees own weight for resistance training. Read more . . .

Vibrant Retirement Living

Thu, 15 Jul 2010 17:11:29 GMT

I write mostly about health and fitness after 50. Ive touched on other subjects for mature adults, such as financial fitness, having meaningful interests, and even the importance of wills and trusts. Mainly, though, my focus has been on staying as strong and healthy as possible for as long as possible. Because nothing else matters very much if you lose your health.

So fitness is high priority. Yet there is, of course, more to life than just working out. The smartest people I know look at their entire lifestyle picture, not just selected parts of it. At midlife, people who dont think much about their retirement suddenly realize the day isnt all that far off. Depressing? For some, yes. And that is too bad. Because when you do finally retire, you really can, if you choose to, rediscover your passion in life. I found this to be true, personally, and wrote about it in Retirement Bliss.

Today, I want to recommend a book by an internet friend, Al Spector. Just out, his book, Your Retirement Quest provides a true blueprint for all the factors that go into making your retirement years the best time of life. Al is quite a guy. A retired senior himself, he has a passion for fitness and often writes about and still plays the wonderful game of baseball. In Your Retirement Quest he and co-author Keith Lawrence lay out successful retirement planning in a way that few others have. If you are nearing retirement, or are now living the retirement lifestyle, I hope youll take a look. It really could amount to a big plus in your life.

Steve Reeves

Sun, 04 Jul 2010 18:59:10 GMT

Have you wondered how the great Steve Reeves worked out? Discover the Steve Reeves Championship Workout here.

Questions about The Biggest Loser

Wed, 30 Jun 2010 19:13:19 GMT

I watched the Biggest Loser for most of the same reasons people are drawn to the boot camp scenes in the movie Full Metal Jacket. There is personal drama, intense struggle -- and torturous workouts with in-your-face screaming from drill instructors Jillian and Bob. So I watched. But would I train people that way? Absolutely not. Biggest Loser participants are not just overweight and out of shape. They are hugely fat, most have serious underlying medical problems, and many are middle-aged or older. They are not young recruits being transformed at Parris Island. Yet they are pushed to their limits in much the same way. I stuck with the Biggest Loser for two seasons and thats enough for me. From the start, I questioned some of their methods but suspended my suspicions and criticism. The participants, I told myself, are monitored by medical doctors, so how dangerous can the training be? Moreover, they are so obese, and truly on the fast-track to early death, that extreme measures seem justified. If they lose the killer fat and at the same time inspire others watching to make positive lifestyle changes, over-the-top methods make sense. Still, the huge weight loses at weekly weigh-ins made me wonder. Anyone who has trained overweight people knows that realistic and healthy weight loss doesnt go much beyond losing two pounds per week. Yet double digit numbers are common on the Biggest Loser. Take off a mere two pounds in a week and you're a slacker. More troubling, though, I watched demands made during "last chance workouts" that looked dangerous. Am I being fair? I came across an interview with former Biggest Loser finalist, Kai Hibbard. Is she telling it like it is or just seeking more publicity? Watch and reach your own conclusions. Then I looked up an article by natural bodybuilder and trainer, Tom Venuto. This seems to me to be a balanced assessment of the program. I think anyone living a fitness lifestyle, or wanting to, will find it worthwhile. Go here.

Once an Emmy Award-winning television producer, Lisa Fisco is now training to be the oldest female weightlifter ever to compete in an Olympic Games.

Fri, 18 Jun 2010 18:00:29 GMT

Impressive, yes . . . but she is still carrying an unhealthy amount of body fat. You be the judge.

Nonfat Chocolate Milk Defeats Sports Drinks in Test

Tue, 08 Jun 2010 16:05:05 GMT

Old standby nonfat chocolate milk proves to be superior to sports drinks for post-workout fuel, especially after endurance training.

A Fitness Lesson from My Dog

Sat, 15 May 2010 16:40:54 GMT

Steve was the only puppy in a litter that did not find a home. My daughter Jennifer spotted her and took her, just as her owner was about to take her to the Humane Society.

She was a great puppy, probably a Labrador/Catahoula cross-breed, but as she matured she displayed soreness in her hips. It turned out that she had serious hip dysplasia. One veterinarian said she will never be normal and to consider euthanasia. We saw another doctor who explained a surgical procedure (an orthopedic specialist would be required) but suggested first reducing her weight by five pounds and giving an anti-inflammatory pill whenever soreness was apparent. Then let's see how it goes. Steve never required the surgery, and she lived just two months shy of 14 good years. The two of us hiked and backpacked in the mountains of the western United States and a few in Canada. Once in while she would stiffen up after too much activity and I would give her the medication. The next day she would be fine. Lesson learned: Often just attaining and keeping normal body weight works wonders in reducing joint pain, and other problems as well. Conversely, lugging around extra weight puts stress on joints and leads to problems and pain. Dogs or people, its the same either way. There can be other reasons for joint pain, of course. But so often it is from being overweight or beating yourself up with too much repetitive exercise of the wrong kind. Think of it this way: Even if it turns out that surgery is needed, normal bodyweight and proper exercise habits never hurt anyone. It always helps.

Trekking Poles

Fri, 07 May 2010 19:07:59 GMT

Trekking poles are big with hikers in Europe, and they are becoming more common in the United States. Ive never used them myself but on occasion I hike with a single staff. Recently, George Boedecker wrote me about trekking poles he uses on hikes up the steep hills near his home. The hikes are a ritual he enjoys with his eight rescue dogs. Its also a cardio workout. Hes done some research that suggests that a person burns 30-40 more calories when hiking with trekking poles. They also engage your arms and core so that hiking becomes more full-body exercise, rather than lower body alone. Moreover, they make going uphill more efficient and make things easier on your knees going downhill. And, of course, poles add to your stability when traveling over rugged, unstable terrain. Those are all good reasons to give trekking poles a try. George knows a thing or two about working-out. Today, he is an ISSA Certified Personal Trainer and Specialist in Fitness for Older Adults. When he was competing in lifting, he was dead lifting well over 600 lbs. at under 200 lbs bodyweight.

The Behemoths Among Us

Wed, 05 May 2010 19:19:21 GMT

I had blood drawn recently for my physical. A man in the waiting room was so obese I wondered how they would find a vein. Awful. And why? Help is everywhere for those who want it. Getting fit doesn't require The Biggest Loser program to change things . . .

Do You Need a Personal Trainer?

Mon, 03 May 2010 15:16:59 GMT

Here's the scoop on personal trainers. Don't enter a gym without it, especially if you are a beginner and maybe a bit (or a lot) confused about conflicting exercise and training information. The following can really help . . .

Steroids Alert

Sun, 02 May 2010 17:23:15 GMT

Anyone still foolish enough to think there are no serious, negative health consequences to steroid use may want to read this. . .

Flexibility Exercises Will Make You a Supple Senior

Tue, 27 Apr 2010 15:29:07 GMT

Flexibility exercises have two primary purposes in a senior fitness program. The first is to increase or retain flexibility and range of motion. Just as inactive people steadily lose strength and endurance as they age, their bodies become less limber as well. The second purpose is to relax your mind and body following a workout . . .

The Price for Living in the Fast Lane

Mon, 26 Apr 2010 21:14:03 GMT

Senior Exercise Blog readers won't be surprised to hear that people who smoke, dont exercise, have poor diets, and drink alcohol are three times more likely to die from cardiovascular disease and nearly four times more likely to die of cancer, a new study finds. They also have an overall premature death risk equivalent to being 12 years older, when compared with people who do not engage in these fast-lane behaviors; this according to a study reported in the April 26 issue of Archives of Internal Medicine.

Seniors' Greatest Concerns

Tue, 20 Apr 2010 15:58:19 GMT

Two things on the minds of seniors as we approach or are already in retirement are the following: 1. Having good health 2. Maintaining financially security Both are basic requirements for enjoying the good life. Few people will argue with that. And ignoring either one is almost certain to lead to problems. I thought about this recently when I saw in The Wall Street Journal the following headline: Foreclosures Hit Rich and Famous The rich and famous, according to the report, now have something in common with hundreds of thousands of middle-class and poor Americans: The bank is about to take their homes. Many people are surprised to learn it is not only the middle-class or the poor who get in over their heads financially. The rich and famous, many of them seniors, do it too. Think Ed McMahon. Why not take a minute and review Money Fitness? Its a good way to avoid money troubles at a time in life when financial security (and good health) is paramount.

Is Being Married Healthy

Mon, 19 Apr 2010 14:59:40 GMT

Yes! Absolutely! . . . Well, usually it is anyway. However . . . several new studies, for instance, show that the marriage advantage doesnt extend to those in troubled relationships, which can leave a person far less healthy than if he or she had never married at all. One recent study, according to an article in the N.Y. Times, suggests that a stressful marriage can be as bad for your heart as a regular smoking habit.

Binge Boozing No Joke in the U.K.

Sat, 10 Apr 2010 16:06:01 GMT

"Raucous partying routinely turns the weekend streetscape here in the capital of Wales into a scene from 'Night of the Living Dead,'" says a report in the Wall Street Journal. "Drunken young men and women stumble through streets fouled with trash and broken glass, while the police labor to maintain order and tend to those needing help."

Sandbag Training

Wed, 31 Mar 2010 14:57:26 GMT

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

Diet Pill Fakery

Sat, 27 Mar 2010 16:26:51 GMT

Diet pills come in two basic kinds: 1. Worthless 2. Dangerous The Wall Street Journal reports on a dangerous kind.

Heads Up! Baby Boomers

Mon, 22 Mar 2010 14:37:01 GMT

How you think about aging - good things or bad - can become self-fulfilling prophesies. The evidence is here . . .

Good Health Extends Sexual Life Expectancy

Thu, 11 Mar 2010 17:19:33 GMT

In case you know someone who still lacks the incentive to live a fitness lifestyle, maybe the following will provide the nudge to get them moving . . .

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.

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.