Hi
A Senior
Workout Sampler
After my last newsletter, several subscribers asked what exercises I do with resistance bands and how many sets and reps. Here are my answers, but first let me say that the number of sets and reps may not apply to you, in particular. The numbers must take into account your age and experience and so forth.
Someone in his or her fifties may scoff at the low volume I am doing to keep in shape in my very senior years. I understand. I was young once and pumping "Big Iron."
In general, as you age, you should gradually back off in the resistance applied and maybe the number of sets per exercise. Mostly, I advise using less resistance but perhaps doing more repetitions. Pushing one’s limits with all-out low-rep efforts is not good for aging tendons and ligaments and can lead to trouble. There are exceptions to these guidelines, of course, but mostly they hold true.
On thing is
certain. If you are not well rested after and good night’s sleep, or you are frequently feeling achy and fatigued, you are doing too much and you should back off.
The above precautions are important.
That said, here is what one 87-year-old (me) does currently.
To begin with, I walk for 30 to 40 minutes daily. Only extreme weather keeps me in. In addition, two or three days per week I do the following resistance band exercises. (Practically any free weight movement can be duplicated using bands.)- Gentle warmup
- Two Arms Rowing
- Chest Press, incline
- Crunches, with band resistance
- Flyes
- Overhead Press
- Two Arms Rowing
- Two Arm Curl
- Tricep Extensions
- Squats
- Alternate Wrist Curls (with a dumbbell)
I do only one set of each exercise and 15 reps. If I feel especially energetic, I may jump to 20 reps on a particular movement. My routine is simply a rough guideline for seniors. Tailor your workouts based on age and experience. I hope this is helpful.
Stay healthy. Stay fit.
Logan
Senior Exercise Central
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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 87 now. Though I remain active, I am no longer nearly as strong or muscular as I was 17 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
