Fitness For Seniors

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...

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.  T...