Hi
A card game
where you can't lose
A game you can’t lose. It’s a workout where you don’t need any equipment, no weights, no machines, no resistance bands. Nothing — except a deck of cards and a stopwatch.
I wish I could take credit for creating the workout, but I can’t. As far as I know, its origin is with the famous American wrestler of the early 1900s, Frank Gotch, who introduced it in Japan to condition judo athletes.
Please understand that the Deck of Cards Workout done as a fitness test is not appropriate for out-of-shape senior beginners. Beginners should start their training with something specifically for them.
However, for younger seniors, who are fit — and ready to test themselves — do the following:
Get a deck of cards. Now assign an exercise to each suit in the deck. Here’s one example that will test your mettle.- Hearts — Sit-ups (crunches)
- Clubs — Standard Pushups.
- Spades — Bodyweight Squats (thighs parallel with the floor on every rep).
- Diamonds — Mt. Climbers.
Now shuffle the deck several times. Then place the deck face down. Start your stopwatch or timer.
Turn over the first card. Let’s say it’s a seven of hearts. Do seven sit-ups.
Turn the next card. Suppose it’s a nine of spades. Do nine bodyweight squats. And so forth, working through the deck.Keep going —
as quickly as you can. Then check your stopwatch. Write down the time for your record.It’s a serious fitness test. Of course, it is not as taxing if you ease up to catch your breath whenever needed. But it’s still a fine workout, either way.
(Deck of cards training is supposed to be still popular with Japanese wrestlers and judo competitors. Conditioned athletes do the workout in under 30 minutes. Also, younger athletes often confine workouts to two exercises, such as squats and pushups, and double the reps called for on each card. Wow!)
Now, what about the workout for older and /or less conditioned trainees? Well, start out with fewer cards in the deck. For example, use only twos (deuces). Too easy? Then add threes, then fours, and so on as you get stronger.
But once again, the all-out effort test is not recommended for senior beginners.
Stay healthy.
Stay fit.
Logan
Senior Exercise Central
Spread the word. If you like the newsletter, please forward it to a senior friend or acquaintance.
Photographs: Subscribers have asked when the newsletter photo at the top of the page and my website pictures were taken. Well, I was a mere 70 years old then. I’m 88 now. Though I remain active, I am no longer nearly as strong or muscular as I was 18 years ago. —LF
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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 website contain advertising and marketing links. Naturally, I am compensated for these.
The newsletter and website 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.
Sincerely,
Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com
