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The Gray Iron Fitness Newsletter, Issue #122, Age Appropriate Training.
September 15, 2013

September 15, 2013

In this newsletter . . .

Age Appropriate Training

Dive Bombers

Age Appropriate Training

I like reading other newsletters about training and visiting other fitness websites. You learn a lot about what is appropriate and also what is not. I read a letter recently from Brooks Kubic. He is a lawyer, author, and a strongman, now in his 50s.

He wrote about being a high school wrestler and the long, grueling workouts he went through and how strong and fit he was for wrestling competition. Today, in his 50s, he trains heavy but emphasizes short workouts consisting of basic lifts. He readily admits the kind of training he did as a young man, which was then very productive, would wear him down today.

Yesterday I pulled into a parking space near a park and saw a woman stuffing medicine balls into the back of an SUV. I asked her what they were for and she said she runs an outdoor boot camp that meets in the park. We each had a dog with us and they got to know each other while we talked for a few minutes.

She was a mature woman, I’d guess in her mid- to late-50s. We talked about fitness and she told me she preferred outdoor workouts to gyms. I told her I had led cardio-kickboxing classes into my late 60s. I said that at my age now (76) I couldn’t possibly handle the intensity of those workouts. She agreed that we all must adjust our training as we grow older. But having done that, the key then is to keep moving and never stop.

For years, I kept training logs. I can look back and see what I was doing five, 10, or 15 years ago. If I allow it to, knowing what I did then could be pretty discouraging when it’s compared to what I do today. So I try not to dwell on it. In those days, I would lead a kickboxing group one night, lift heavy weights the next evening, and hike on the weekends. Today I follow the same formula of one day of resistance training followed by cardio the next day. But the weights are minuscule compared to 10 years ago and the cardio is far less intense.

Of course I’d be outright lying if I said I don’t wish I could do all the things I did 10 years ago. Who wouldn't? But that’s life. My point is that what Brooks Kubic wrote, what the boot camp lady said, and what I say now is this: you must keep moving, but keep it age appropriate, and don't concern yourself too much with what used to be.

As we get older, higher repetitions with lighter weights usually make more sense, for example. And all-out one rep maximum efforts send your blood pressure through the roof. That is not at all age appropriate. Also be sure to take a little more time warming-up, and always taper off to cool down. Practice some gentle stretching too. But keep moving, and don’t spend too much time thinking about yesterday. Focus on today and tomorrow. In the wise words of Satchel Paige: "Don't look back. Something might be gaining on you."

Dive Bombers

They've been called "Roller Coasters" and "Dive Bombers." The Marines call them Dive Bombers and I like that. Once you've mastered the standard push-up, you might want to try your hand at these. They're great all around upper-body strength and muscle builders. They are not for beginners though. If you're just starting out, build up to them gradually.

Here's short Dive Bomber video clip along with instruction in how to approach them.

Dive Bombers.

Kettlebell Boomer DVD

You've probably heard about the tremendous benefits of weight training and how you can retain -- or even reclaim -- the attributes of youth . . . Discover the way with . . .

Gray Iron: A Fitness Guide for Senior Men and Women

Newsletter Policy

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.

Like newspapers, magazines and television, this newsletter and my web site contain advertising and marketing links. Naturally, I am compensated for these.

The newsletter and web site provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and your interpretation of it, is appropriate for you.

Your comments and questions are always appreciated. Simply click on the "Reply" bottom.


Logan Franklin
The Gray Iron Fitness Newsletter

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