Fitness For Seniors

Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder. But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active. Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body. Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk. Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint. I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer op...

The Decline in Neuromuscular Reserve with Age and the Benefits of Kettlebell Exercises in Arresting this Decline   As we age, our bodies undergo numerous changes that can affect our physical function and quality of life. One such change is a decline in neuromuscular reserve, which can lead to decreased strength, stability, and coordination. Fortunately, regular exercise, including kettlebell exercises, can help slow the decline and improve neuromuscular reserve. The Importance of Maintaining Type 2 Muscle Fibers One of the key factors in preventing the decline in neuromuscular reserve is maintaining our type 2 muscle fibers, also known as fast-twitch muscle fibers. These fibers are responsible for quick and powerful movements and are often the first to decline with age. Regular resistance training, including kettlebell exercises, can help maintain type 2 muscle fibers and improve neuromuscular reserve. The Benefits of Kettlebell Exercise for Improving Neuromuscular Re...

  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 discussio...

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 equipme...

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    ...

 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 2...

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 low...

 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 ...

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 ...

 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 avo...

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 normall...

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