Fitness For Seniors

  Strength/resistance training is essential for good health and longevity. A loss of skeletal muscle mass leads to immobility and loss of independence and is linked to a decline in our immuno-resiliance, increased susceptibility to infections and chronic inflammatory diseases such as type 2 diabetes, cardiovascular disease and cancers. Two key concepts in strength training are intensity and recovery. One consequence of an intense workout is delirium. Delirium is a disturbance in our mental abilities.  Intensity Intensity is a measure of how hard we work during an exercise. Intensity is a function of the load, the number of repetitions and the length of the workout. As we age, we may have difficulty increasing the load, but we can still continue to maintain and develop strength by increasing the number of repetitions and the length of the workout. Recovery Recovery is the period that our muscles are give to rest in between each set or in between each workout. For this discussion, we foc

HIIT in 30 second blocks A HIIT workout involves short bursts of activity (about 20 seconds) followed by short periods of rest (20 to 40 seconds) and repeated for 10 to 20 minutes.  Here is a HIIT format, in which you do not exercise for a set time but rather you complete a set number of repetitions in 30 second blocks.  For example, 5 repetitions and then rest until 30 seconds is up and then start again. Benefits of HIIT A HIIT workout should be intense and with minimum rest between sets. This will push your muscles close to anaerobiosis which is the objective of HIIT.  Pushing your muscles close to anaerobiosis and will force your aerobic oxidative and your glucose uptake systems to become more efficient. With an appropriately designed exercise, building strength, muscular endurance and cardiorespiratory fitness can be achieved within a HIIT session. Building a 30 second HIIT workout   You can build your own routine, depending on your level of fitness, the equipment you have access

This workout involves performing 10 swings a single 20 kg kettlebell and Kettlebell long cycles using two 12 kg kettlebells.  The rationale for this combination is as follows 10 swings is optimal for force generation (Pavel Tsatsouline's  Simple and Sinister )   20 long cycles using a 12 kg kettlebell is currently close to my maximum number of repetitions.   I have chosen a 20 kg kettlebell for swinging and a much lighter weight for the long cycle. After swinging a 20 kg kettlebell, lifting 12 kg kettlebells initially feel very light, enabling me to perform a larger number of long cycles than I would otherwise be able to do.  Here is the workout Round Swings (20kg) Double long cycle (12kg) 1 10 20 2   10 20 3 10 20 (16+4) 4 10 26 (16 + 10) 5 10 12 6 10 11 7 10 10 8 10 10  9      10 10  Total 90 139

 Here is a very simple workout, consisting of just two exercises: 10 goblet squats Plank - held for as long as possible Repeat 10 or more times. The workout will work your lower body and provide and isometric workout for your core and upper body. Holding the kettlebell away from your body will also help strengthen your biceps.

 Once again, only had time for the following 30 minute workout. I used 16 kg kettlebells. The routine consists of double kettlebell swings, an increasing ladder of double kettlebell long cycles (with a push press) followed by 10 right hand and 10 left hand strict presses. Round Double kettlebell swings Double kettlebell long cycle with push press Right hand strict press Left hand strict press 1 10 7 10 10 2 10 8 10 10 3 10 9 10 10 4 10 10 10 10 This routine is primarily aimed at developing the muscles of the posterior chain and the upper body. Overall, my workouts are designed to push me towards my current target developing a long cycle capacity to 30 repetitions per set. Clearly, I have a long way to go. 

Once again, I only had 30 minutes to exercise (plus 15 minutes to warm up). After that it was back to work. So I had to make the workout count. Here is the workout (using 16 kg kettlebells): Round Alternating swings Right hand snatches Left hand snatches Double long cycles 1 30 20 20 5 clean presses 2 30 20 20 6 clean push presses 3 30 20 20 7 clean jerks Note how I changed both the number and style of the overhead press. Such variations can reduce the tedium of exercising. I intended to increase the number of long cycle repeats to 10, but unfortunately ran out of time. 

 Here is an upper body workout which I had my trainee perform. The trainee is unable to perform a pull-up and has difficulties performing pushups. Pull-up straps for a neutral grip Workout description The first round consisted of  2 sets of 5 knee raises while hanging on a pull-up bar using pull-up straps for a neutral grip. The knees should be held in the raised position for 5 seconds and with then slowly released.  1 full pushup - nose to the floor and full plank.  20 jumping jacks Rest until the heart rate falls to below to a suitable and safe level. The cycle is then repeated but this time, 2 full pushups must be performed. With each cycle, the number of pushups is increased until 5 full pushups are to be completed. After that a decreasing ladder of pushups has to be completed with each cycle. Round Hanging knee raises Pushups Jumping jacks 1 2 x 5 1 20 2 2 x 5 2 20 3 2 x 5 3 20 4 2 x 5 4 20 5 2 x 5

While waiting to my trainee, I thought I would sneak in a quick workout. Here it is.. 100 continuous kettlebell swings consisting of 20 double hand swings 20 right handed swings 20 left handed swings  20 double handed swings  20 hand to hand swings 5 x double kettlebell presses Rest Repeat twice.  I used 16 kg kettlebells.  Perform less swings or choose a lower weight, according to your degree of fitness. Likewise, replace the double presses with single kettlebell presses, depending on your strength.  Of course, you could increase the load if you find 16 kg too light. 

 This workout will target your back, biceps, glutes, hamstrings and core. 5 neutral grip pullups 10 x double kettlebell rows 10 x double kettlebell swings 10 x double kettlebell cleans  Repeat as required. Example - 6 cycles in 45 minutes. You can also perform this workout with a single kettlebell.  I use 16 kg kettlebells. Pullups Rows Swings  Cleans

This workout consists of 3 exercises - Swings, snatches and long cycles.  20 x Double kettlebell swings 40 x Snatches 20 x Double kettlebell swings 5 x Double kettlebell long cycles Repeat as required. I used 16 kg kettlebells and repeated the sequence 5 times.

  T his workout will help you maintain a strong lower body. Having a strong lower body is important for your independence in old age. When you are no longer able to leave your seat, unable to walk around a shopping centre, continually worried about falling down, unsteady while standing on a moving train or bus, then you will lose your independence. A loss of independence will cause a downward spiral in your health, fitness and mental capability. The workout involves performing lunges plus heavy lifts. In this case, using a sandbag. Sandbags are one of the most flexible exercise tools for home and gym use. The workout will help improve your cardiorespiratory fitness and your strength. 20 x forward lunges 10 x front sandbag squats 20 x reverse lunges 10 x front sandbag squats 20 x left side lunges 10 x front sandbag squats 20 x right side lunges 10 x front sandbag squats Repeat as required with minimal rest between each set. Using a heavy sandbag will help to also strengthen your lower a

 Here is a vigorous workout: 30 kettlebell swings 30 snatches (15 each side) 20 push presses (10 each side) 10 pushups   Repeat 5 times using a weight which is suitable for you. I used a 20 kg kettlebell for swings and push presses and 16 kg for snatches). Rest as required. This workout will provide an intense cardiorespiratory workout and hence do do monitor your heartrate so that it does not spend too long in your peak zone. The 4 exercises will work your the following muscles: Exercise Muscles exercised Kettlebell swings Posterior chain (Hamstrings, glutes, lower back, core) Kettlebell snatches   Posterior chain (Hamstrings, glutes, lower back, core), medial and rear deltoids, rotator cuff, trapezoid and rhomboids Push presses     Quadriceps, glutes, medial and rear deltoids, rotator cuff, trapezoid and rhomboids)  Pushups Front delts, pectoral muscles, core Do consult your medical profe

If you live in a small, high rise apartment, you have a number of options to try to stay fit. You could go to the gym, you could go to a fitness corner or park or you could try to work out at home. To be effective, home workouts need to be regular and intense and also allow you to achieve progress in the different dimensions of fitness - cardiorespiratory fitness, muscular strength and endurance, flexibility and a healthy body composition. HIIT and body weight exercises Personally (speaking as a senior), I believe that HIIT and resistance training are both important maintaining all-round fitness. HIIT, if performed properly, should increase your aerobic efficiency and help prevent glycogen overload (which is important for your longevity). But to increase the intensity of your workout and to ensure that you receive a suitable dose of resistance training, you may need some assistance from tools such as dumbbells and resistance bands.  But what are the other alternatives? Body weight exer

 Today's workout consists of only 2 exercises: mountain climbers and kettlebell snatches. If you are concerned about ensuring that your heart rate does not stay in the peak zone for too long, perform the mountain climbers at a moderate pace. They can act respite to the intensity of the snatches. The mountain climbers will also help work your hip flexor muscles and hamstrings and provide an isometric workout for your core and upper body.  Snatches provide  vigorous exercise with a solid workout for your shoulders, hip extensors and upper back.  This was my workout: 40 x mountain climbers 30 x kettlebell snatches - 15 LH and 15 RH I used a 16 kg kettlebell and repeated the sequence 8 times over 40 minutes with longer rests between sequences required towards the end of the workout.  As you may have gathered, I focus on managing my heart rate, allowing my heart rate to fall to the cardio (Fitbit) zone before starting the next set.  Protecting your heart and avoiding overstressing your

A HIIT workout should be very intense. You go all out for brief period (e.g. 20 seconds), slow down (e.g. for 20 seconds) and start again until exhausted.  Nowadays, HIIT is interpreted in many ways. Most HIIT sessions do not involve highly intense exercise and hence they can run for half an hour or more.  A few days ago, I called up about being a HIIT trainer. (Well not really HIIT - the session lasts for an hour with warm-ups, cool-downs, so about 40 minutes!!) There was some concern about whether I was fit enough. I have not done HIIT for a while. So I thought I would do a series of intense exercises to see if I could last 40 minutes. I did not use a timer but used repetitions. Here is the exercise routine: 40 jumping jacks 40 plank jacks 10 pushups 20x24kg single arm kettlebell rows (10 x LH and 10 x RH) Repeat with minimal rest between exercises. I repeated this routine 6 times in 30 minutes. Is this HIIT? Not really but it certainly more intense that what is normally performed. A

Try this kettlebell workout consisting of 3 exercises for a whole body workout. The sequence will help build your strength, endurance, cardiorespiratory fitness. Try not to rest for too long between each set. If possible, ask someone to help push you through the sets.  Do monitor your heart rate, to avoid spending too much continuous time close to your maximum heart rate. 20 left side swings 10 left side squats 5 left side push presses 20 right side swings 10 right side squat 5 right side push presses Repeat as required. (For example: 5 sets = 350 repetitions). I used a 20 kg kettlebell   Single side squats Always consult your medical professional before embarking on a vigorous exercise program.

Here is a workout consisting of kettlebell swings and sandbag exercises.  The workout will exercise all your major muscle groups and provide a good cardiorespiratory training.  20 kettlebell swings 10 front sandbag squats 20 kettlebell swings 20 shoulder sandbag squats (10 each side)  20 kettlebell swings 15 sandbag wide grip lift from floor and place above shoulder height Perform as many times as required using a  weights and an intensity that matches your fitness objectives.  Example: 20 kg kettlebell and a 20 kg sandbag. Repeat 3 times in 40 minutes

This workout will help you maintain you leg muscle strength and endurance. Try to not rest for too long between sets.   400m walk 6 km per hour 10 x 20 kg bag deadlift 10 x 20 kg bag squat 10 x 20 kg left side bag shoulder squat 10 x 20 kg bag right side bag shoulder squat 10 x 20 kg wide hold lift 10 x bag pushups Repeat 3 times

The sad deaths of elderly persons due to COVID-19 is very revealing. Many of these persons are frail and have cardiovascular issues or other chronic non-communicable diseases. . COVID-19 is likely to become endemic and may become a significant contributory cause of death of elderly persons. In the past, pneumonia was the major cause of death of the elderly. Vaccination has contributed to the decline of this disease as a cause of mortality. What has also caused this decline in mortality is the rise of non-communicable chronic diseases as causes of mortality. The "joke" in the old days about pneumonia no longer being a cause of death of the elderly, because "cancer and heart disease will get your first", can now be augmented with COVID-19. If COVID-19 is indeed destined to become endemic, we need to take steps in our younger years to prepare ourselves for old age.   In most cases, chronic non-communicable diseases are a cumulative consequence of a failure to take act

 Resistance band training session Trainees: Moderate level of fitness. Warm up and activation Stretches  Pullup bar hang for as long as possible - three times 100 rear delt resistance band pulls (25 rep sets - RH and LH) using a light band 100 glute extension (from lunge position) using a light resistance band (25 rep sets - RH and LH) Get back up 10 x Get back up with one arm 10 x Ladder (10-9-8...1) Resistance band chest press (medium band) Resistance band row (medium band) Resistance band deadlift (medium band)       Repeat twice Stretch and cool down (led by my wife) Total time: 70 minutes.

Today's workout  Round 1 (100 repetitions) 20 x DH 20kg swings 20 x SH 20 kg swing pulls (10 right + 10 left) 20 x SH 20 kg single arm swings with mid pulls (10 right + 10 left) 20 x SH 20 kg single arm alternating swings (10 right + 10 left) 20 x 20 kg cleans (10 right + 10 left) Round 2 (150 repetitions) 30 x DH 20kg swings 30 x SH 20 kg swing pulls 30 x SH 20 kg swings with mid pulls 30 x SH 20 kg single arm alternating swings 30 x 20 kg cleans Round 3 (150 repetitions) 30 x DH 20kg swings (15 right + 15 left) 30 x SH 20 kg swing pulls (15 right + 15 left) 30 x SH 20 kg single arm swings (15 right + 15 left) 30 x SH 20 kg single arm alternating swings (15 right + 15 left) 30 x 20 kg cleans (15 right + 15 left) Round 4 (100 repetitions) 20 x DH 20kg swings 20 x SH 20 kg swings with mid pulls 20 x SH 20 kg single arm swings 20 x SH 20 kg single arm alternating swings 20 x 20 kg cleans Total 500 repetitions 42 minutes 311 calories 78 Fitbit zone minutes Double handed swings Single

Here are some simple weighted club exercises. Only one of the exercises involve swings.  Weighted clubs  have an uneven weight distribution. They are often referred to as Clubbells (which is the registered name owned by Tacfit LLC  - very good training company!). Clubs are available in weights as low as 2 kg.  A 2 kg club is suitable for untrained persons. A 4 kg club can present a challenge to someone who regularly works out, without focusing on strength development. A 6 kg club is probably suitable starting point for persons who workout on gym equipment. (In Singapore, you can purchase clubs weighing as much as 16 kg).  I have a 6 kg weighted club, and after a few weeks of training, I still find single handed exercises a challenge.  These exercises are aimed at building that initial strength that you need to progress on to more difficult single handed exercises. Double handed front press. This exercise will build strength in your shoulders, chest and arms and also engage your core. R

Today's workout 10 x 24kg double handed swings 10 x 56kg suitcase deadlift 5 x pullups 40 x endless rope pulls 5 rounds - 30 minutes 

Here are three exercises, which if you try to perform daily for the rest of your life will help you stay mobile and allow you to perform activities of your daily life. These exercises will train the muscles that you need to stand, walk and lift and help you recover from a fall.    If you practice these exercises daily, you will have a better chance of remaining active and independent throughout your senior years. Sit to stand This is an exercise involving movement from a sitting position to a standing position.  Why is it useful?  One of the most common activities of daily living is standing up. We spend much of our time sitting; at a desk, on a bus or train, in a car, on a sofa, at the table. Unless you take action, as you age, your glutes will weaken. You will have issues with back pain. Eventually, you will lose the ability to stand and be dependent on others to help you.  If you practice moving from a sitting to a standing position for the rest of your life, you will delay your los

Becoming immobile in your old age will make you  dependent on others. When you are no longer able to move, unaided, from a seated position, to a standing position, you will then be unable to care for yourself. Being unable to stand up independently will lead to an increased rate of muscle loss and a more rapid deterioration of your physical and mental health. Moving from a sitting to a standing position requires the combined activation of your quads, glutes, core and back muscles. Growing old with vigor will require you to safely train these muscles. How do I start if I have never trained before. You may wish to start by benchmarking your level of fitness against fitness norms for seniors. A good place to start is the Rikli and Jones Senior Fitness Test.  This bank of 8 tests is designed to help  gage your level of fitness. Ideally these test should be performed with the aid of a trainer - but the tests are quite simple, and another person can help you determine your level of fitness.

Here is my trainee's training activities for today. The focus has been on developing developing lower body strength (glutes, hamstrings and quads) as well as shoulder (deltoids and rotator cuff)   Warm up with stretches (5 minutes) Exercise 5 x TRX inverted rows followed by 5 x wide grip external rotation of the rotator cuff. 5 sets. 5 x 5 kg dumbbell push press (right side and then left side). 5 sets each side 5 x 6 kg dumbbell push press (right side and then left side). 5 sets each side 5 x 5 kg dumbbell push press followed by 5 kg dumbbell strict press. 5 sets each side. 5 x 6 kg dumbbell push press followed by 6 kg dumbbell strict press. Right side followed by left side. 5 sets each side. 15 x 10 kg sandbag front squats 15 x 15 kg sandbag front squats 15 x 10 kg sandbag front squats with placing the bag above shoulder height 15 x 15 kg sandbag front squats with placing the bag above shoulder height 20 x 12 kg kettlebell swings Cool down with light stepping (5 minutes) Notes: To

Here is today's workout: 50 x 20 kg kettlebell swings 15x24 kg squat lifts 15 pushups  Repeat as required.  (I completed 5 rounds in 1 hour).  One of the advantages of kettlebell exercises is that you are always in the floor and not fixed to a bench.  As a result, you are able to mix in bodyweight exercises. If you were using a bench in a gym, you may need to give up your bench to someone else. An empty bench is an unoccupied bench. 

One of the issues that persons who work in reception face is that they may need to sit for long periods of time.  It is recommended that you stand up every 20 or 30 minutes and stretch. Unfortunately, some jobs do not allow you to regularly leave your work area and you may find that you need to sit for extended periods.  Here are 5 exercises that you can perform during quiet periods while still remaining in your seat.  The exercises use mini-bands. Mini-bands are very cheap and you can easily carry a few in your bag.   You should try to perform each exercise for at least 1 minute. Resistance exercise for at least 1 minute will help to fatigue your muscles which help strengthen your muscles and will cause your body to engage more muscle fibres, leading to better neuromuscular activation. Single arm  pull This exercise uses a mini-band to work your upper back muscles - your traps and rhomboids. You can also change your hand position to introduce more bicep activation or change the angle

 Today's workout: 60 x kettlebell swings - Double and alternating single handed 15 x right side kettlebell snatches 15 x left side kettlebell snatches 10 x right side kettlebell strict presses 10 x left side kettlebell strict presses 10 x wide grip sand bag lift with carry and place at above shoulder height  Repeat as required. I used a 16 kg kettlebell and a 20 kg sandbag. I completed 5 rounds and finished the workout off with 20 double handed swings for a total of 500 repetitions. The workout took 1 hour allowing for sufficient time to allow my heart rate to settle and to demonstrate kettlebell exercises to a friend. If appropriate, do consult with your medical professional before embarking on a rigorous exercise program 

Here is a simple kettle workout consisting of 3 compound moves - swings, lift and place and cleans. 10 x double handed swings 10 x (squat) lift from the floor and place above shoulder height 10 x double handed swings 5 x right side dead cleans 5 x left side dead cleans Repeat as required with an appropriate weight. I used a 24 kg kettlebell and repeated the sequence for 1 hour. If appropriate, consult your medical professional before embarking a rigorous exercise program.

What are weighted clubs? Weighted clubs are exercise tools that, as the name suggests, look like a club (just like kettlebells look a bit like a kettle, barbells look like a bar and dumbbells look .....) They are available in weight ranges from 1 to 2 kg to about 20 kg. They start from about 30 cm long and their length increases with the weight.   Lower weight clubs  are best to start with for users of all ages - perhaps 2kg for the untrained person, 4 kg for the trained person and 6kg for a person who lifts moderate weight.    Weighted club movements A weighted club can be swung for power based exercises or moved with a greater slowly with a firmer grip for a greater strength development through concentric, eccentric and isometric muscular development.  Unlike a dumbbell or barbell and more like a kettlebell, the weight is not distributed evenly but is distributed along the distal half of the device, which is in excess of 40 cm away from the hands.  This weight distribution means that

Working from home may have made you weaker than you realise.   Think about this.... Do you feel tired when you go shopping. Feel relieved when you finally sit down. Have lost interest in heading outside to walk or exercise? Due to COVID-19 restrictions, working from home (WFH) has become a norm for many of us. As a result, we commute less, we walk less and we stand less. For many, having food and groceries delivered to our homes has transitioned from the exception to the norm. What once were habits are now vices. It's not just physical Our bodies have become used to inactivity. Our muscles have become weaker and we now have even less motivation to move. Physical activity tires us quickly and staying seated is now the preferred state of being. We have also become psychologically attuned to the idea that work more important that good health. Because we are continually doing our jobs, we regularly kick work goals; and this gives us joy. We may have forgotten the joy that movement and