In this letter . . .
Defining SeniorsYears ago, when I put up my first Gray Iron Fitness web site, I aimed at a core audience of people at age 50 and above - seniors. If 50 is the eligible age for an AARP membership, which it is, it seemed a reasonable age for me to draw the line as well.Someone said that 50 is the youth of old age. That sounds about right. A trainee at 50, in most instances, can handle more intense training than someone at 60, 70, or more. Since I keep pretty good training logs, I can look back and compare my own ability in my late 50s to today. At 72, I’m not as strong as I was then, which should surprise no one. All of this is leading to something a newsletter subscriber, Bob White, sent that I enjoyed. It follows . . . A doctor on his morning walk noticed an old lady sitting on her front step smoking a cigar. Though very elderly, she seemed quite happy with herself and obviously enjoying her stogy. So he walked up to her and said, "I couldn't help but notice how happy you look! What is your secret?" "I smoke ten cigars a day," she said. And before I go to bed, I smoke a nice big joint. Apart from that, I drink a whole bottle of Jack Daniels every week, and, frankly, eat only junk food. On weekends, I pop a few happy pills, and I don't exercise at all." "That is absolutely amazing! How old are you?" "Thirty-four," she replied. I hope she's having fun. It is sarcopenia, the wasting away of muscle that robs seniors of strength, balance and, eventually, independence. Resistance training — weights (especially), resistance bands and bodyweight calisthenics — is the antidote to sarcopenia.
A Workout for Combat FitnessCombat sports athletes like workouts like this one because they build rock-solid, functional strength and fitness. Try it for a break from your weight room program. Or include it in a weekly training format and get hard as nails.At its "easiest" level—that is by walking the workout— any reasonably fit person can handle the format. At the next level, it gets tougher, as slow running (jogging) replaces walking. At the highest level, sprints are included. Begin at the level coinciding with your present fitness. Even at the starting level, you will be getting a good workout. At the highest level, it is a relentless fat-burner — with the added feature of not eating away muscle along with the fat, as too much long distance running tends to do. Here is how it works:
Now you’re ready to start Do a couple of minutes of gentle arm swings, knee bends, toe-touches, etc., just enough to get warmed up a bit. No exaggerated stretching. The first lap
Now you are back where you started. The second lap:
Repeat the first lap. Then repeat the second lap. How many laps? Aim for 20 minutes without stopping. The more laps you can manage in 20 minutes, the higher the intensity. Believe me, if you work up to sprinting the widths, jogging the lengths, and making serious efforts with the exercises at the corners, 20 minutes will be plenty. Expect that the first time you do the workout, it won’t be perfect. Your dumbbells may be too light or too heavy. You may be sprinting/jogging too fast or too slow. All of that is easily adjusted at the next workout. Challenge yourself — but do it gradually. This not a workout for senior beginners or extremely overweight people. *Hexagon dumbbells (or kettle bells) do not roll when you do one-arm rowing from a push-up position. Standard round dumbbells can be dangerous because they may roll. The Gray Iron Fitness Newsletter is a free publication sent twice monthly to our subscribers. Our purpose is to provide honest and realistic fitness information for people age 50 and above. Always consult with your physician before making dietary changes or starting an exercise program. Your comments or questions are always appreciated. Sincerely, Logan Franklin |