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.