Fitness For Seniors

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...

A sense of well-being Well-being is your state of happiness, comfort and health. Maintaining a sense of well-being helps us live a happy life and enables us to overcome difficulties. A sense of joy can be fleeting Coursera offers a very interesting course called the " Science of Well-being ".  One of the key points from this course, is that the joy that acquiring "things" and "experiences" bring, can be temporary. For example, while a new phone, a good grade, a new house, a holiday or a tasty meal may give you a sense of happiness, this joy is fleeting. Soon you will seek to procure new things or look for new experiences to keep you happy. Purchasing the same item, going on a trip to the same place or eating the same meal will not give you the same feeling wellbeing. It is better to give than receive   In general, the happiness that acquiring new "things" give you are often more temporary than "experiences". The joy from some pleasant e...

The inverted row The inverted row is a good exercise for your your upper body and your core. When performed properly, you will strengthen your upper back muscles (trapezius, latissimus dorsi and rear deltoid muscles), your grip, as well as your core muscles as you attempt to maintain a plank with your back. You can also work your biceps (and triceps), depending on how you perform the exercise. These muscles are important for seniors. A strong back and strong core will allow you to walk with good posture and carry heavy objects. A strong grip is essential for enabling seniors to perform many simple activities of daily living, such as holding a cup, opening a door and carrying shopping bags.  Inverted rows with a neutral grip I prefer to use a neutral grip when I perform an inverted row. A neutral grip is much gentler on your shoulder joints and also forces you  remove the biceps from much of the movement. Removing your biceps from the movement, allows you to perform more repeti...

"If your goal is to improve your health and lose weight, running can be an extremely effective way to burn calories. But it is certainly not the only way to exercise.  For many people, running can be uncomfortable at best, cause an injury at worse, and may not the best form of exercise for their needs. No matter which type of exercise or activity you pursue, remember that, when it comes to exercise, a little bit of something is better than a whole lot of nothing. " https://www.acefitness.org/education-and-resources/lifestyle/blog/5127/do-you-really-need-to-run/