The Gray Iron Fitness blog has moved. Blogger has been great, and I appreciate the many friends who have written kind words and added me to their lists.
The move is a practical one because I have opened a new enlarged fitness web site (http://www.senior-exercise-central.com). My blog and the Gray Iron Fitness Newsletter are a part of the new web site.
Please take a look at the new blog site here. The orange XML/RSS sign-up button is in the left-hand column.
Best regards to all.
Sincerely,
Logan
Gray Iron Fitness
Senior-Exercise-Central.com
Sunday, August 17, 2008
Tuesday, August 12, 2008
Good Questions from the UK
To: Gray Iron
Thanks for your latest newsletter - I always look forward to it.
Perhaps in a future issue you could consider recovery. I train Monday Wednesday Friday - why? Tradition. Occasionally I train Monday and Thursday having read about the importance of recovery, and some even recommend seven to ten days between training.
Any observations you may have would be interesting.
I see that Ellington Darden also recommends 15-20 reps for older trainers, but why?
Regards
Leo T.
LF: Thanks for the kind words.
There are successful coaches and trainers who advocate widely different approaches to training, including intensity and frequency. This probably sounds trite, but you have to experiment a bit to find what works best for you.
Personally, I like a six-days-per-week structure. On Mondays, Wednesdays, and Fridays, I do 30 minutes of weights followed by 15 minutes of Graded Exercise Protocol (GXP) cardio on a stationary bike. On Tuesdays, Thursdays, and Saturdays, I walk 30 minutes or more in the hills. Since I never train to failure in any workout, and my workouts are brief, the short recovery time works for me. I have a simple rule about this: If I am still tired after having a good night's sleep, I'm probably doing too much. I'm 71 years old.
I think it is Clarence Bass (a senior and champion bodybuilder) who does a couple of days of hard training, and then waits a week before training again (Check his web site to be sure I have it right). On the other hand, Matt Furey, who uses body weight exercises exclusively, trains daily. But I think some days are light and others are intense.
I have to admit that I haven't read any of Ellington Darden's books, but I know he is a respected trainer. I'm not sure what ages he means when he refers to "older" trainees. Fifteen to 20 reps may sound high, but I would imagine he is telling seniors they are better off not making maximum efforts with heavy weights for low reps. If that is his reasoning, I agree. As you know, blood pressure goes sky-high during such all out efforts, which is probably not a good thing for us older folks.
Less is more -- except when it comes to reps.
Thanks for your latest newsletter - I always look forward to it.
Perhaps in a future issue you could consider recovery. I train Monday Wednesday Friday - why? Tradition. Occasionally I train Monday and Thursday having read about the importance of recovery, and some even recommend seven to ten days between training.
Any observations you may have would be interesting.
I see that Ellington Darden also recommends 15-20 reps for older trainers, but why?
Regards
Leo T.
LF: Thanks for the kind words.
There are successful coaches and trainers who advocate widely different approaches to training, including intensity and frequency. This probably sounds trite, but you have to experiment a bit to find what works best for you.
Personally, I like a six-days-per-week structure. On Mondays, Wednesdays, and Fridays, I do 30 minutes of weights followed by 15 minutes of Graded Exercise Protocol (GXP) cardio on a stationary bike. On Tuesdays, Thursdays, and Saturdays, I walk 30 minutes or more in the hills. Since I never train to failure in any workout, and my workouts are brief, the short recovery time works for me. I have a simple rule about this: If I am still tired after having a good night's sleep, I'm probably doing too much. I'm 71 years old.
I think it is Clarence Bass (a senior and champion bodybuilder) who does a couple of days of hard training, and then waits a week before training again (Check his web site to be sure I have it right). On the other hand, Matt Furey, who uses body weight exercises exclusively, trains daily. But I think some days are light and others are intense.
I have to admit that I haven't read any of Ellington Darden's books, but I know he is a respected trainer. I'm not sure what ages he means when he refers to "older" trainees. Fifteen to 20 reps may sound high, but I would imagine he is telling seniors they are better off not making maximum efforts with heavy weights for low reps. If that is his reasoning, I agree. As you know, blood pressure goes sky-high during such all out efforts, which is probably not a good thing for us older folks.
Less is more -- except when it comes to reps.
Thursday, August 07, 2008
What is a Senior, Anyway?
Since my web site and newsletters are designed as services to people over age 50, the following “Dear Abby” item from today’s newspaper caught my eye.
A reader writes Abby: “Could you please tell me at what age can a person claim to be a senior citizen?”
(I’ve often wondered that, too. -LF)
Abby answers: “I have known some people in their 20s who were ‘older’ than many vibrant people in their 80s. Years ago, individuals were considered to be seniors at 65. But then AARP began soliciting people at age 50.
“The specific age to qualify for senior-hood isn’t carved in granite — as you will find in various restaurants and movie theaters.”
True.
When I was in my 50s, I sure didn’t think of myself as a senior. Still, after age 50 it is time to recognize that some physical activities ought to be moderated, or there’s a price to be paid later. That doesn’t mean you should baby yourself. But it does mean that overuse injuries are more likely, and they won’t heal as fast as when you were younger.
As the saying goes, workouts should be “age appropriate.”
A reader writes Abby: “Could you please tell me at what age can a person claim to be a senior citizen?”
(I’ve often wondered that, too. -LF)
Abby answers: “I have known some people in their 20s who were ‘older’ than many vibrant people in their 80s. Years ago, individuals were considered to be seniors at 65. But then AARP began soliciting people at age 50.
“The specific age to qualify for senior-hood isn’t carved in granite — as you will find in various restaurants and movie theaters.”
True.
When I was in my 50s, I sure didn’t think of myself as a senior. Still, after age 50 it is time to recognize that some physical activities ought to be moderated, or there’s a price to be paid later. That doesn’t mean you should baby yourself. But it does mean that overuse injuries are more likely, and they won’t heal as fast as when you were younger.
As the saying goes, workouts should be “age appropriate.”
Wednesday, July 30, 2008
To Stretch or Not to Stretch . . .
The argument against stretching before training or a competition is that it may "dampen" muscle strength, and in some sports "loose joints" increase the risk of injuries.
A report in the journal Medicine & Science in Sports & Exercise, August 2008, says that a little easy stretching before training does not dampen muscle strength.
The Gray Iron interpretation is that you should save the more serious stretching for post-workout. That's when you should relax and take a little time to stretch out.
But before your training, it's best to warm up with movements that simulate your workout or competition. They should include enough range of motion movement to prepare your body and mind for what's to come.
Read more on the study here, and reach your own conclusions.
A report in the journal Medicine & Science in Sports & Exercise, August 2008, says that a little easy stretching before training does not dampen muscle strength.
The Gray Iron interpretation is that you should save the more serious stretching for post-workout. That's when you should relax and take a little time to stretch out.
But before your training, it's best to warm up with movements that simulate your workout or competition. They should include enough range of motion movement to prepare your body and mind for what's to come.
Read more on the study here, and reach your own conclusions.
Friday, July 25, 2008
Big Bellies and Dementia
When I see fat people – and there are so many these days it’s hard not to see them – I often wonder what it would take to motivate them to lose weight. Does that sound condescending? Well, I’m a fitness advocate. It’s my job to wonder about these things.
I know that fat people really don’t want to be fat. I don’t think anybody does. But if personal pride in their appearance doesn’t motivate them, what does? I’m not a psychologist, but I know that fear can be a powerful motivator. Watch somebody trim down after surviving a life threatening event like a heart attack. They fear another one.
How about fear of dementia? People I talk to dread that condition about as much as any dark thought they can imagine. But the threat is real, and it doesn’t always happen to the “other guy.” Researchers at Kaiser Permanente suggest that big bellies increase the risk of dementia. And you don't have to be terribly overweight. The culprit is an accumulation of belly fat.
Add that to heart disease, diabetes, and certain cancers, and maybe those super-sized meals aren’t so attractive after all. Okay, I admit I’m in a blunt mood today. If you’re overweight, do something about it. It’s not like we haven’t been warned.
Read about big bellies and dementia risk here.
I know that fat people really don’t want to be fat. I don’t think anybody does. But if personal pride in their appearance doesn’t motivate them, what does? I’m not a psychologist, but I know that fear can be a powerful motivator. Watch somebody trim down after surviving a life threatening event like a heart attack. They fear another one.
How about fear of dementia? People I talk to dread that condition about as much as any dark thought they can imagine. But the threat is real, and it doesn’t always happen to the “other guy.” Researchers at Kaiser Permanente suggest that big bellies increase the risk of dementia. And you don't have to be terribly overweight. The culprit is an accumulation of belly fat.
Add that to heart disease, diabetes, and certain cancers, and maybe those super-sized meals aren’t so attractive after all. Okay, I admit I’m in a blunt mood today. If you’re overweight, do something about it. It’s not like we haven’t been warned.
Read about big bellies and dementia risk here.
Tuesday, July 22, 2008
Only For The Bravest of Seniors
If you look only at the first part of this recent Washington Post article, you may want to write the editor and give him or her a piece of your mind, or cancel your subscription, if you are a subscriber. Just kidding.
But what is it that I’m talking about? Well, they get pretty graphic about the ravages of aging in an article titled, “How Our Bodies Age (And What You Can Do About It).”
Take a look. But don’t get discouraged and stop reading until after you have gotten through the “And What You Can Do About It” part. It really is solid information.
Read article here.
But what is it that I’m talking about? Well, they get pretty graphic about the ravages of aging in an article titled, “How Our Bodies Age (And What You Can Do About It).”
Take a look. But don’t get discouraged and stop reading until after you have gotten through the “And What You Can Do About It” part. It really is solid information.
Read article here.
Saturday, July 19, 2008
Too Much Good Cookin'?
Maybe the most effective weight loss program is to move out of the Southern United States. But the thing is the southern states are the nation’s fastest growing region.
I don't mean to pick on Southerners. Still, the fact is there’s a serious obesity problem down South, where more than 30 percent of adults in Mississippi, Alabama and Tennessee are considered obese.
This amounts to more than just a problem of esthetics. The South has had high death rates from heart disease, stroke and other diseases that have been linked to obesity.
Experts say at least part of the blame is on Southern eating habits. They say poverty is also a factor, and some demographic groups have higher obesity rates than others.
Colorado, by the way, is the least obese state, with about 19 percent of its citizens fitting that category, according to the Centers for Disease Control and Prevention.
Nineteen percent! And that's the lowest? Well, that may be the lowest, but it's still not much to brag about when about one out of every five residents is obese.
Get the full story here.
I don't mean to pick on Southerners. Still, the fact is there’s a serious obesity problem down South, where more than 30 percent of adults in Mississippi, Alabama and Tennessee are considered obese.
This amounts to more than just a problem of esthetics. The South has had high death rates from heart disease, stroke and other diseases that have been linked to obesity.
Experts say at least part of the blame is on Southern eating habits. They say poverty is also a factor, and some demographic groups have higher obesity rates than others.
Colorado, by the way, is the least obese state, with about 19 percent of its citizens fitting that category, according to the Centers for Disease Control and Prevention.
Nineteen percent! And that's the lowest? Well, that may be the lowest, but it's still not much to brag about when about one out of every five residents is obese.
Get the full story here.
Tuesday, July 08, 2008
Act 2 of Life
The people at AARP know when you turn 50 and they send you an invitation to join up. To them, you’ve just crossed that line — you are a senior.
It’s been more than 20 years since I found my invitation in the mail box. At first, it was a punch in the stomach. Then I would joke about it with friends. But the clock stops for no one. Acceptance sets in.
People who don’t think much about retirement suddenly realize the day isn’t all that far off. Depressing? Here’s the good part. When you do finally retire, you really can, if you choose to, rediscover your passion.
Here is how I did it . . .
I knew that art and fitness were my callings by the time I was a teenager, and probably even earlier than that. What I could do better than most of my peers was draw. And I was always looking for ways to build up my body. Other matters, some important and some not, diverted my attention along the way; but, finally, there I was — retired. I could do as I wanted.
The years have passed. Yet I've never really thought of myself as being retired. I am fortunate to be absorbed in the creative process of making art and promoting the fitness lifestyle. Without these strong interests, or something equally engaging, I cannot imagine what life would be like.
We've all seen people who retire and then vegetate in front of a television set.
Probably your interests are very different than mine. But somewhere in each of us the interests are there, only waiting to be rediscovered and released. One good way to uncover them is by looking backward to your childhood and adolescence. Recall the thoughts, activities, and dreams that sent your imagination and spirit soaring. Those are your clues. Develop interests related to them and experience a personal renaissance.
Here is a great story about one retiree who is making the most of his time and living life to the fullest. Read In Act 2 of Life, Doing Work That Matters
It’s been more than 20 years since I found my invitation in the mail box. At first, it was a punch in the stomach. Then I would joke about it with friends. But the clock stops for no one. Acceptance sets in.
People who don’t think much about retirement suddenly realize the day isn’t all that far off. Depressing? Here’s the good part. When you do finally retire, you really can, if you choose to, rediscover your passion.
Here is how I did it . . .
I knew that art and fitness were my callings by the time I was a teenager, and probably even earlier than that. What I could do better than most of my peers was draw. And I was always looking for ways to build up my body. Other matters, some important and some not, diverted my attention along the way; but, finally, there I was — retired. I could do as I wanted.
The years have passed. Yet I've never really thought of myself as being retired. I am fortunate to be absorbed in the creative process of making art and promoting the fitness lifestyle. Without these strong interests, or something equally engaging, I cannot imagine what life would be like.
We've all seen people who retire and then vegetate in front of a television set.
Probably your interests are very different than mine. But somewhere in each of us the interests are there, only waiting to be rediscovered and released. One good way to uncover them is by looking backward to your childhood and adolescence. Recall the thoughts, activities, and dreams that sent your imagination and spirit soaring. Those are your clues. Develop interests related to them and experience a personal renaissance.
Here is a great story about one retiree who is making the most of his time and living life to the fullest. Read In Act 2 of Life, Doing Work That Matters
Sunday, June 22, 2008
Is Our Fate All in Our Genes?
Well, maybe not so much as we thought, according to a report in Scientific American. So read on and learn some pretty encouraging news . . .
Dean Ornish, MD, is founder and president of the Preventive Medicine Research Institute and a clinical professor at the University of California, San Francisco (U.C.S.F.). He said the following:
"We found that simple changes have a powerful impact on gene expression. People say, 'Oh, it's all in my genes, what can I do?' That's what I call genetic nihilism. This may be an antidote to that. Genes may be our predisposition, but they are not our fate."
Read the full Scientific American report here.
Dean Ornish, MD, is founder and president of the Preventive Medicine Research Institute and a clinical professor at the University of California, San Francisco (U.C.S.F.). He said the following:
"We found that simple changes have a powerful impact on gene expression. People say, 'Oh, it's all in my genes, what can I do?' That's what I call genetic nihilism. This may be an antidote to that. Genes may be our predisposition, but they are not our fate."
Read the full Scientific American report here.
Wednesday, June 11, 2008
Is Grief Counseling Useful?
This may step on some sensitive toes, but for a long time I have believed that the law of diminishing returns comes into play at some point, probably sooner rather than later, in all talk therapy. No, I'm not an expert, just a guy with an opinion formed by observation and life experience. However, I do happen to live in a place many people consider therapy central. That is, I live in the San Francisco Bay Area. If nothing else, that should give me some measure of "street-cred" when it comes to the subject.
It appears my suspicions are at least partly confirmed by a report in Scientific American. You can read about their findings here or listen to a short podcast.
It appears my suspicions are at least partly confirmed by a report in Scientific American. You can read about their findings here or listen to a short podcast.
Tuesday, June 10, 2008
Post-Workout Carb/Protein Ratio
Is it really important to get that perfect carb-to-protein ratio within an hour after a workout? I must admit that I try to come close to it.
Now it seems that sports doctors are thinking the whole timing business is an exaggeration and maybe even a myth. Two Canadian doctors, athletes themselves, have studied the matter and concluded that its importance is negligible, when applied to most people. And the American College of Sports Medicine seems to concur.
The article is worth reading. Go here.
Now it seems that sports doctors are thinking the whole timing business is an exaggeration and maybe even a myth. Two Canadian doctors, athletes themselves, have studied the matter and concluded that its importance is negligible, when applied to most people. And the American College of Sports Medicine seems to concur.
The article is worth reading. Go here.
Thursday, June 05, 2008
Old Golfers Never Die . . .
I am not a golfer. It’s a wonderful game that never appealed to me. In my view, Mark Twain had it right: “Golf is a good walk spoiled.”
But let’s give credit where credit is due. According to a study in Sweden, the death rate for golfers is 40% lower than for other people of the same sex, age and socioeconomic status. That adds up to a five year increase in life expectancy. And golfers with a low handicap are the safest.
Gray Iron is not here to argue, but I do wonder: Are the benefits of playing regularly negated if too much time is spent afterward at the 19th hole?
Read the full report in Science Daily.
But let’s give credit where credit is due. According to a study in Sweden, the death rate for golfers is 40% lower than for other people of the same sex, age and socioeconomic status. That adds up to a five year increase in life expectancy. And golfers with a low handicap are the safest.
Gray Iron is not here to argue, but I do wonder: Are the benefits of playing regularly negated if too much time is spent afterward at the 19th hole?
Read the full report in Science Daily.
Tuesday, June 03, 2008
Gym Grunter is Silenced
It’s a common annoyance in plenty of gyms and health clubs, obnoxious characters who make really loud grunts and groans with practically every exercise repetition. You know the type. Fortunately, those who crave that kind of attention tend to gravitate to certain gyms and are therefore avoidable. I’m grateful that I don’t hear much of it where I workout.
But it does happen. And if you've been around any gym grunters, I think you’ll enjoy this story about one such grunter who pushed someone to the limit, and the whole business ended up in court. I won’t spoil the story by telling you the outcome. Read about Gym Grunter Not Assaulted by Silencer, a Jury Rules.
But it does happen. And if you've been around any gym grunters, I think you’ll enjoy this story about one such grunter who pushed someone to the limit, and the whole business ended up in court. I won’t spoil the story by telling you the outcome. Read about Gym Grunter Not Assaulted by Silencer, a Jury Rules.
Friday, May 23, 2008
An Old Friend Shares a Secret Workout
As you will see, Pat Cunneen understands the progressive resistance exercise concept. His plan follows:
Easy Exercise for People Over 70
(You do not need expensive equipment)
Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5 pound potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute and then relax. Each day you will find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 pound potato sacks, then try 50 pound potato sacks, then eventually try to get to where you can lift a 100 pound potato sack in each hand and hold your arms straight for more than a full minute. (I'm at this level.)
After you feel confident at that level, put a potato in each of the sacks.
On the serious side, Pat, in his seventies, still competes in triathlons.
Easy Exercise for People Over 70
(You do not need expensive equipment)
Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5 pound potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute and then relax. Each day you will find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 pound potato sacks, then try 50 pound potato sacks, then eventually try to get to where you can lift a 100 pound potato sack in each hand and hold your arms straight for more than a full minute. (I'm at this level.)
After you feel confident at that level, put a potato in each of the sacks.
On the serious side, Pat, in his seventies, still competes in triathlons.
Tuesday, May 20, 2008
Stop the Presses!
According to Shelley H. Carson, a psychology researcher at Harvard, in a very important way our brains may be improving with age. Excluding diseases such as Alzheimer's, Carson suggests that forgetting where you left your car keys or people's names at a party may be good not bad. Can it be so? You're probably a skeptic. I don't blame you if you are. But it's worth checking out the story, don't you think? Go to: Older Brain may Really Be a Wiser Brain. Hey, I bet you knew it all the time!
Thursday, May 15, 2008
Gym Equipment Dangers Lurking
I dodged colds and the flu the past winter season. Of course summer colds happen too. But there are fewer of them going around. So how did I get so lucky?
Though not 100 percent perfect, pneumonia and flu shots offer pretty good protection. I recommend them. Colds are a different matter, and there are all kinds of myths about them. Even today, many people think you get a cold by being cold. You don’t.
You catch colds from rhinoviruses entering your body through your eyes or nose. Shake hands with someone with the virus, then rub your eye or nose with your hand . . . and welcome to seven days of congestion, sneezing, and feeling lousy.
Some people think Echinacea and other herbal stuff strengthens their immune system and will ward off the viruses? I’m a skeptic, but to each his own. Most of what I read these days (from medical people not charlatans) is that the best known cold preventative is frequent hand washing and keeping your hands off your face.
A 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses on 63 percent of gym equipment at fitness centers they tested. Further, they found that disinfecting the equipment twice a day didn’t do anything to reduce the virus count. My advice is to train yourself not to touch your face between exercise sets, since most colds are transmitted through hand to nose contact. Then wash your hands thoroughly with soap and water after your workout – and before touching your face. And how about those workout gloves you wear? The gym’s bugs love ‘em. They provide nice warm and sweaty conditions for viruses. Keep those babies away from your face.
Though not 100 percent perfect, pneumonia and flu shots offer pretty good protection. I recommend them. Colds are a different matter, and there are all kinds of myths about them. Even today, many people think you get a cold by being cold. You don’t.
You catch colds from rhinoviruses entering your body through your eyes or nose. Shake hands with someone with the virus, then rub your eye or nose with your hand . . . and welcome to seven days of congestion, sneezing, and feeling lousy.
Some people think Echinacea and other herbal stuff strengthens their immune system and will ward off the viruses? I’m a skeptic, but to each his own. Most of what I read these days (from medical people not charlatans) is that the best known cold preventative is frequent hand washing and keeping your hands off your face.
A 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses on 63 percent of gym equipment at fitness centers they tested. Further, they found that disinfecting the equipment twice a day didn’t do anything to reduce the virus count. My advice is to train yourself not to touch your face between exercise sets, since most colds are transmitted through hand to nose contact. Then wash your hands thoroughly with soap and water after your workout – and before touching your face. And how about those workout gloves you wear? The gym’s bugs love ‘em. They provide nice warm and sweaty conditions for viruses. Keep those babies away from your face.
Wednesday, May 07, 2008
Eating Out: A Stroke of Genius
The people at Wellsphere have come up with a great new service, one of those neat items that makes you wonder: “Why didn’t someone think of this before?"
Here’s the deal: Restaurant chains, for the most part, are fighting legislation that would require them to show the nutritional information of their dishes. Eventually, they may lose the battle, but you don’t have to wait for that to happen.
Wellternatives – a new free healthy eating service recommends healthy alternatives for your favorite dishes at hundreds of thousands of chain restaurants. They designed it so that anyone can use a cell phone to receive suggested ‘Wellternatives’ along with calorie and nutrition information. It’s free. It’s quick. It's fun and easy to use, and works from any cell phone! They also added Wellternatives to their website, along with complete menu listings and ratings.
I just tried it myself and it worked like a charm. I typed in “Chili’s burger” and immediately the nutrition data popped up, along with a healthier alternative on the same Chili's menu. Wow! It’s a great service. Give it a try with your cell phone by sending a text to 878787 with the word ‘diet’ followed by the name of the chain restaurant and menu item, or visit Wellernatives on the web.
Here’s the deal: Restaurant chains, for the most part, are fighting legislation that would require them to show the nutritional information of their dishes. Eventually, they may lose the battle, but you don’t have to wait for that to happen.
Wellternatives – a new free healthy eating service recommends healthy alternatives for your favorite dishes at hundreds of thousands of chain restaurants. They designed it so that anyone can use a cell phone to receive suggested ‘Wellternatives’ along with calorie and nutrition information. It’s free. It’s quick. It's fun and easy to use, and works from any cell phone! They also added Wellternatives to their website, along with complete menu listings and ratings.
I just tried it myself and it worked like a charm. I typed in “Chili’s burger” and immediately the nutrition data popped up, along with a healthier alternative on the same Chili's menu. Wow! It’s a great service. Give it a try with your cell phone by sending a text to 878787 with the word ‘diet’ followed by the name of the chain restaurant and menu item, or visit Wellernatives on the web.
Wednesday, April 30, 2008
Fat but Fit?
There have been recent news accounts of people being overweight (read fat) but still being fit. By fit, let's assume it means the overweight subjects had healthy cardiovascular systems and adequate muscle -- in spite of their excess. And that they were no more likely to contract heart disease, diabetes, etc., than leaner people.
You have to wonder: Just how fat were the test subjects? And exactly how fit were they? Because at some point in being overweight, it is impossible to be what any reasonable person would define as fit or healthy.
The whole "Fat but Fit" concept sounds a little goofy to me. And it may be that researchers have already found signs of it being invalid. Check it out here.
You have to wonder: Just how fat were the test subjects? And exactly how fit were they? Because at some point in being overweight, it is impossible to be what any reasonable person would define as fit or healthy.
The whole "Fat but Fit" concept sounds a little goofy to me. And it may be that researchers have already found signs of it being invalid. Check it out here.
Saturday, April 26, 2008
The Red Bull Express
While waiting in line at a store checkout a few days ago, I entertained myself by snooping at what the shoppers if front of me were buying. One young woman had five or six kinds of candy bars and several cans of Red Bull on the conveyor belt. I cringed at the thought of all that candy bar sugar but had no idea what was in Red Bull.
Then yesterday I read a report about Red Bull having something to do with someone's death. I got curious. What is in that stuff anyway? Here’s a description from one report: “It contains caffeine, vitamins, and sugar which, the company claims, kick-starts the body's metabolism and keeps people alert.” Well, who could object to being alert?
I also learned that many people mix Red Bull with alcohol. That RB and vodka is popular. Not sure how that combo works out on the alertness scale. It is also common, from what I read, for Red Bull drinkers to also drink lots of coffee along with it. That sounds like caffeine overkill, to say the least; still I have no idea whether Red Bull is actually responsible for anyone’s death. However, I thought back to the woman at the checkout with all her candy bars and Red Bull drinks. Imagine what that blast of sugar and caffeine must have done to her blood sugar and jangled nerves. She'd be alert alright!
France has banned Red Bull. And the European Commission (EC) challenged France's ban after manufacturers complained it was inhibiting imports. You can read about that here. I don't know enough about the ban to express an opinion. But personally, I wouldn't touch the stuff.
Then yesterday I read a report about Red Bull having something to do with someone's death. I got curious. What is in that stuff anyway? Here’s a description from one report: “It contains caffeine, vitamins, and sugar which, the company claims, kick-starts the body's metabolism and keeps people alert.” Well, who could object to being alert?
I also learned that many people mix Red Bull with alcohol. That RB and vodka is popular. Not sure how that combo works out on the alertness scale. It is also common, from what I read, for Red Bull drinkers to also drink lots of coffee along with it. That sounds like caffeine overkill, to say the least; still I have no idea whether Red Bull is actually responsible for anyone’s death. However, I thought back to the woman at the checkout with all her candy bars and Red Bull drinks. Imagine what that blast of sugar and caffeine must have done to her blood sugar and jangled nerves. She'd be alert alright!
France has banned Red Bull. And the European Commission (EC) challenged France's ban after manufacturers complained it was inhibiting imports. You can read about that here. I don't know enough about the ban to express an opinion. But personally, I wouldn't touch the stuff.
Friday, April 25, 2008
Smart Training for Seniors
I subscribe to several health, fitness, and bodybuilding newsletters and read as much as possible about trends in those fields. I sort through the information looking for things that might be applicable to senior fitness. Some of the material is useful but, generally speaking, much of it not suited for people over 50.
Why is that?
Generally, around age 50 (the year we all become eligible to join AARP, coincidentally), we should approach exercise and training differently than we might have 10 or 20 years earlier. Though proper training will keep us fit and strong for the years to come — at the same time our bodies will not tolerate some of the kinds of training that might have been beneficial during our 20s, 30s, or even into our 40s.
One example that comes to mind is beginning trainees who try to do too much too soon. While most resistance training exercises and cardiovascular activities may be fundamentally the same at almost any age, workout duration and intensity should be scaled back in accordance with age. I realize this probably seems almost too obvious to mention, but you might be surprised at how many beginners ignore or deny it.
And it is not only beginners who should recognize the age factor. Even many longtime trainees often continue such practices as regular all-out effort, maximum poundage, low-rep weight training. I wouldn’t suggest an exact age for modifying that sort of training. But there is no getting around the fact that 50-, 60- or 70-year old tendons and ligaments cannot handle the same stresses they could at 20 or 30. At some point, higher repetitions with more moderate weights are probably a better way to go, even for those who are in top shape and have been training for most of their adult lives.
Don’t equate this with babying yourself. Beginners should know that progressive resistance training concepts have remained the same since the time of Milo. You begin with manageable weight and repetitions and gradually add to them. Progressive cardiovascular exercise works in much the same way. A 20- or 30-year old beginner may start training and many times be at full speed and intensity in a very short period of time. At 50, or older, acceleration should be more gradual.
Overuse injuries are common and most are avoidable. Respecting your tendons and ligaments as you grow older is one way of staying out of trouble. Short warm ups before training are a small investment that pays big dividends. Replacing low-rep maximum effort movements with respectable but moderate poundage and somewhat higher repetitions means you’ll likely avoid overuse injuries and will remain fit and strong a heck of a lot longer.
Why is that?
Generally, around age 50 (the year we all become eligible to join AARP, coincidentally), we should approach exercise and training differently than we might have 10 or 20 years earlier. Though proper training will keep us fit and strong for the years to come — at the same time our bodies will not tolerate some of the kinds of training that might have been beneficial during our 20s, 30s, or even into our 40s.
One example that comes to mind is beginning trainees who try to do too much too soon. While most resistance training exercises and cardiovascular activities may be fundamentally the same at almost any age, workout duration and intensity should be scaled back in accordance with age. I realize this probably seems almost too obvious to mention, but you might be surprised at how many beginners ignore or deny it.
And it is not only beginners who should recognize the age factor. Even many longtime trainees often continue such practices as regular all-out effort, maximum poundage, low-rep weight training. I wouldn’t suggest an exact age for modifying that sort of training. But there is no getting around the fact that 50-, 60- or 70-year old tendons and ligaments cannot handle the same stresses they could at 20 or 30. At some point, higher repetitions with more moderate weights are probably a better way to go, even for those who are in top shape and have been training for most of their adult lives.
Don’t equate this with babying yourself. Beginners should know that progressive resistance training concepts have remained the same since the time of Milo. You begin with manageable weight and repetitions and gradually add to them. Progressive cardiovascular exercise works in much the same way. A 20- or 30-year old beginner may start training and many times be at full speed and intensity in a very short period of time. At 50, or older, acceleration should be more gradual.
Overuse injuries are common and most are avoidable. Respecting your tendons and ligaments as you grow older is one way of staying out of trouble. Short warm ups before training are a small investment that pays big dividends. Replacing low-rep maximum effort movements with respectable but moderate poundage and somewhat higher repetitions means you’ll likely avoid overuse injuries and will remain fit and strong a heck of a lot longer.
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