February 1, 2021
In this newsletter . . .
Testosterone: Sometimes senior men ask here about low-testosterone levels. I’m not a doctor and always suggest asking a medical doctor if you think you have below-normal testosterone.
Generally speaking, resistance training or high intensity (HIIT) exercise does tend to elevate testosterone levels. But my knowledge on the subject doesn’t go much beyond that. And I’d be very careful about researching the subject online, where erroneous or exaggerated information is common. For specific questions, talk to your doctor.
Burpees: Athletes may dread them and say they hate them, but secretly it is love and admiration. Well, at least admiration. The question is: are burpees okay — meaning safe — for seniors?
Burpees are highly regarded as a full-body
exercise that can leave you huffing and puffing like a steam engine. That’s fine if you’re in top-notch condition. But going all out may not be very smart if you are way out-of-shape or suffer from certain medical conditions.
At the burpee beginner level, however, they can be good low-intensity, full-body movements — even for senior beginners. Speeding them up to the intermediate or advanced level can present a real challenge, even for the already fit. They’re meant to be challenging.
Here is a short video and burpee explanations at all levels: Take a look.
Rectus Abdominis (aka Abs): With apologies to Alfred Lord Tennyson, spring is the time when a man’s (or woman’s) fancy turns to rectus abdominis. Yes, that’s right. Abs. Tight, taut abs. Maybe even a six-pack, if you're young enough and want to go all the way.
Spring and summer will be here before you know it, and nobody wants a
belly drooping over one’s belt-line. Still, you don’t need an actual six-pack to be firm and fit. The path to firm and fit (or even a six-pack) is right here. And it’s free.
If I stop exercising will my muscle turn to fat? Muscle and fat are two different things, so that’s impossible. However, muscle does shrink when it is not used. So if you stop exercising but continue consuming the same daily calories, you will gain fat because you are not burning as many calories as you did before. But muscle cannot transform itself into fat.
Are early morning workouts best for burning fat? There may be some advantage in losing more fat by working out before your first meal of the day, as your body must tap into more of its reserves. But this is fine-tuning (and controversial). If it is convenient and you have the energy at that hour, try it. Overall, though, the best time to work
out is a time when you can most consistently fit exercise into your day. Consistently is the keyword.
Stay healthy. Stay fit.
Senior Exercise Central
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The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.
I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.
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