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When I started on my fitness program, I got "The Complete Idiot's Guide to Pilates on the Mat" by Karon Karter at Barnes & Noble and "The Great Dumbbell Handbook: The Quick Reference Guide to Dumbbell Exercises" by Andre Noel Potvin, Michael Jespersen and Michael Hutchison. I was able to find a lot of general fitness books but nothing targeted at boomers like me. I did order a couple of booklets from the Harvard Medical School for older people but these were aimed at specific areas such as core strength and balance.
I decided that after four months in that it was time to get something general yet aimed at my age group. The slap-myself-on-the forehead question is why I waited so long. It may have been a reluctance to face the fact I'm aging. It may have been over-confidence: the idea that I could master programs like Pilates and weight lifting that are challenging even for people in a lot better shape than me - and younger too. To paraphrase Drake, start from the bottom. I wouldn't call the four months I did Pilates a waste, just misdirected. If I had started with a more age-specific program I might be farther ahead. Oh, well, live and learn.
That something else is "Age Defying Fitness: Making the Most of Your Body for the Rest of Your Life." According to the publisher's description, "Using their simple, self-administered tests, you will assess your level of physical performance in these five critical domains: posture, balance, strength, flexibility, and endurance. The authors help you develop a personal profile, according to the results of these tests." I like the idea of metrics. The problem with Pilates, aside from leg lifts ad nauseum: no feedback loop. It's here are the exercises, start with a half hour and work your way up, and that's it. The only metrics are body measurements.
I like the idea of metrics. The problem with Pilates, aside from leg lifts ad nauseum: no feedback loop. It's here are the exercises, start with a half hour and work your way up to an hour, and that's it. The only metrics are body measurements. As Kattay says, enjoy.
I get the "you've got to move part" but I have been searching for the right regimen. They use an included resistance band and also wrist and ankle weights - which I just got - so they won't be collecting dust - yay!
I also ordered "Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle." According to the publisher's description, "The program in Weights for 50+ focuses on the use of small free weights (starting at just 3 lbs.), and includes stretches and release moves — everything readers need to design a personalized weekly exercise plan. Weights for 50+ also describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but not least, the author shows how to have fun and enjoy a workout for staying young." Fun, fun, fun, Kattay! I like Barnes & Noble but delivery and availability are two reasons Amazon performs better.
As Michael Fekete, C.S.C.S. A.C.E. author of "Strength Training for Seniors," says, "Put your priorities in order. Eliminate the useless, the unproductive, and the nonsensical. You will be surprised at the amount of time freed up for training. The time you allot to exercise is your best investment. If you think that you cannot make time for exercise now, then be sure to make plenty of time for illnesses and hospitals later."
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 Comments
Bodybuilders.com and Livestrong have lots of exercises directed to those of us who are a little up there. I also found a book for 50+ for kettlebells. There's a lot out there.
13 Jul 14 by member: ClassicRocker
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I like hasfit.com. They have an exercise regiment for about everyone. I am trying to get into strength training more, just do not seem to get to it. I go to the gym 6 days a week, 3 days pilates, 1 day circuit (kinda an everything workout) and 2 days step with weights. Try to get in 45 min on the bike and do dumbbells 2 or 3 times a week) But, I´ve been going to gyms for years. Cannot keep up with the kids (I´m 71), but give it my best shot. I know I will never be able to do some of the moves even 50%, but I try very hard to do what I can. I can´t use the step in step aerobics much anymore, but again, stay on the floor most of the time, and just keep on keepin´ on.
13 Jul 14 by member: jathomaz
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jathomaz, thanks for the hasfit.com tip. Impressive regimen. Unfortunately, I'm trying to make up for all those years I had a tv habit instead of a gym habit. The first month of the dumbbell program I started in June had an exercise with a step but the foot stool I was trying to use didn't cut it. This month, the program doesn't have any dumbbells with steps. I may eventually bite the bullet and buy a step. Right now I'm trying to get more into stretching, responding to muscle tightness. One thing the Pilates did was get rid of the cramping I was experiencing which had gotten progressively worse.
13 Jul 14 by member: ChrisComedy
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classicrocker, thanks for the bodybuilders.com and livestrong.com tips. I run across Livestrong quite a bit when running Google searches. I saw that kettlebell book too. Target has a nice selection of kettlebells. With my luck I would probably put a hole in my apartment wall - or my head. I may eventually add kettlebells into the mix to avoid the dreaded plateau. As you say, there are a lot of books out there. I plan to dive deeper but right now the "Age-Defying Fitness" and "Weights for 50+" are a lot to digest. And the "Stretching for 50+" arrives next week.
13 Jul 14 by member: ChrisComedy
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Hey, I'm 62. If I can do it, you can to. They're actually fun, but you have to be very cautious about form. Watching how they're performed online would give you a good idea of how to do the exercises properly. Good luck.
13 Jul 14 by member: ClassicRocker
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This is me: http://www.travelpod.com/dashboard. I quit backpacking 2 years ago, when I decided to return to Peru. I had two air tickets from India, one to Istanbul, the other to Lima. I decided to return to Lima, and have been here ever since. I think those years are over, but hate to say ¨goodby¨. It was a glorious adventure.
After being here about 2 months, I developed a horrible case of sciatica. I was just down, could barely walk. Got the xrays here, they suggested PT, so I decided to get back to the gym, since I was stationary once again. Pilates for me is the best for core, and am sure the sciatica is caused by disk or bad vertebrae or both, but I knew I had to get to get my core strengthened back up. So after a few months of pilates, the back got better, and I could walk again without too much pain. Visions of the wheelchair slowly went away. I am not totally pain free, but can navigate pretty well now most of the time. I will stay with pilates until I can´t move anymore. But, my gym offers a lot of fun things, dance (peruvian style) which is scads of fun and a calorie burner. Also, step aerobics, kick boxing, circuit, and a bunch of other stuff. Of course, there are all the machines too. I´m trying to give my feet a break, so stay off the treadmill and use the stationary bike, etc. Anyway, it makes it so much easier to get the exercise in when I´m in a class, and ¨with my own¨. I bring my tablet, and do my free weights with coach Kojak from hasfit right there at the gym. I don´t have the self discipline as a rule to do this stuff at home, although I love walking. well. enough. Keep it up. I think your energy level should go up, with all the good food and exercise.
16 Jul 14 by member: jathomaz
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Thanks for the encouraging words. Unfortunately, your photo URL is cut off. Too bad FatSecret won't allow the insertion of photos. On the other hand, if they did the site might be overrun with photos of peoples' cats. My father was in the Foreign Service so I got to travel and live outside this country courtesy of the U.S. government - Italy, France, Germany, Switzerland, and Liberia - I pretty much got it out of my system. Used to go back and forth between continents on the Queen Elizabeth, etc. in the last days of transAtlantic travel. Met the novelist Frank Yerby on one such trip. "Yerby left the United States in 1955 in protest against racial discrimination, moving to Spain (then under the Franco regime), where he remained for the rest of his life." - Wikipedia. I think I would prefer Lima to Istanbul myself. Sounds as if you have had an interesting life. I'm still doing the Harvard Medical gentle core exercises although I may skip them tonight to get the rowing machine assembled. My main problem with walking is flat feet/plantar fasciitis. Your comeback from sciatica is inspiring. Given what Pilates has done for you, your enthusiasm is understandable. I thought about Pilates classes. Right now if I were going to spend any money it would probably be for a physical therapist. I understand they're covered by Medicare. It's great that you have such a gym within walking distance with all those exercises resources. Here, the local Y is a good bike trip away. Unfortunately, we get a fair amount of bad weather here. I used to go to stand-up comedy open mics even when it rained but my last bike got rusted out so I stay home now when rain is predicted.
My concern right now is a loss of muscle mass from aging exacerbated by a sedentary lifestyle which has accelerated in the past six months, so my priority is strength training. One of the first things I did was switch to a standing desk. My sister decided to follow suit (she's takes Yoga classes). Right now, my focus with nutrition is to lose ten to 15 pounds of visceral fat, for my health in general and to avoid having to lug it around. The next step after to that to clean up my eating habits. I used to bike to the neighborhood Starbucks but but that was a mixed blessing. Their food isn't that unhealthy but the sugar drinks and the pastries are a temptation I want to stay away from.
16 Jul 14 by member: ChrisComedy
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16 Jul 14 by member: deaby16
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ChrisComedy's Weight History
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