May 1, 2020
In this newsletter . . .
In the U.S., each state may have somewhat different shelter-in-place guidelines. Other nations also have their own individual restrictions. But in most places, everywhere, seniors are urged to continue to stay at home, as restrictions on younger people are gradually relaxed. So stay-at-home seniors are challenged to find in-house fitness routines.
Here is a workout — twenty-minute ladders — that requires no equipment at all and is great for staying in shape while living a shelter-in-place lifestyle. Add to it a daily walk — while practicing social distancing — and you’re guaranteed to feel better about other inconveniences.
Start by selecting four compound exercises that, when combined, work your entire body. Use your imagination to come up with combinations you like. Here’s one example.
- Bodyweight Squats (thighs to parallel or lower)
- Standard Push-Ups
- Side-Straddle Hop
Equipment required: a pencil, blank sheet of paper,
and a clock or stopwatch.
Here’s how it works:
Write down the exercises you’ve selected on your sheet of paper (see example below). Now do 1 rep of each exercise. Mark it down on the paper. Without stopping, do 2 reps of each exercise. Mark it down. Do 3 reps, mark it down. Do 4 reps, and, finally, 5. That constitutes 1 ladder.
Now start again at one rep, then 2, then 3, and so forth. The key is to complete as many ladders as you can in 20 minutes.
For those already in shape, the challenge is to keep moving, stopping only long enough to make check marks and change exercise positions. Beginners or older seniors should take rest breaks between exercises or ladders as needed. As you improve, shorten the rest breaks.
When you’re 20 minutes are up, you’re finished. Have a drink of water. Then total your reps on the paper so you have a record. It should look something like this . . .
Sound too easy? Don’t be surprised if you experience a little muscle soreness the next day.* * *
Is there really a best time of day to workout? Here’s the result of a study of the advantages of exercising at various times, mornings, afternoons or evenings. Ideally, you would factor in the kinds of workouts you do to determine the optimal time to train. For most of us that “ideal” time is when we can fit it into our lifestyle — and that we will do it regularly.
The study: https://getpocket.com/explore/item/health-check-is-there-an-optimal-time-of-day-to-work-out?utm_source=pocket-newtab
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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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
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The Gray Iron Fitness Newsletter