Exercising After 60

The importance of exercise as an older adult cannot be understated. As we age, our bodies lose muscle mass and bone density. Exercise helps to counter those losses making it even more crucial to engage in regular physical activity. Exercise helps older adults maintain their strength and balance, which can prevent falls and injuries. By improving one’s cardiovascular health and there are lowered risks of chronic diseases such as heart disease, diabetes, and Alzheimer's.

In addition to physical benefits, exercise can also have a positive impact on mental health. Exercise is the most under-prescribed antidepressant available. It improves mood and reduces symptoms of anxiety and depression. Regular physical activity can help older adults maintain independence and continue to participate in daily activities they enjoy.

It is recommended that older adults engage in at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise. This can include walking, swimming, biking, or strength training. It is important to consult with a healthcare professional before starting any new exercise routine, especially for those with pre-existing health conditions. Always check with a doctor to ensure that one is capable of engaging in physical activities.

As America’s obesity and weight problem grows and persists exercising these few minutes a day can reduce one’s weight and reduce the risks of weight related illnesses. According to multiple reports America’s overweight and obese population is currently astounding. Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent) (1) that is an alarming fact. 

What the demographics look like:

• Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent). 

• Obesity rates are higher in non-Hispanic Black, Hispanic, and Mexican American adults than in non-Hispanic White adults. 

• Non-Hispanic Black women have the highest rates of obesity in the U.S.—nearly 59 percent, compared to 44 percent in Mexican American women, 41 percent in Hispanic women, and 33 percent in Non-Hispanic White women. 

• Though overall obesity rates in the U.S. have stayed steady since 2003, obesity rates have continued to climb in men, Non-Hispanic Black women, and Mexican American women. 

• If U.S. trends continue unabated, by 2030, estimates predict that roughly half of all men and women will be obese. (Ibid)

If this continues unabated half of Americans will be obese in the next 6 years. 

Exercise has been demonized recently. This is a long term and detrimental issue. Exercise and movement are vital to each of us, to our health and longevity. The benefits of physical activity are manifold and life long. These past few years have resulted in dramatic and hurtful results to lifespans. 

According to the Institute for Health Metrics and Evaluation data, life expectancy from birth increased from 75.6 years in 1990 to 77.1 years in 2021. More recently the healthy  life expectancy, a measure of how many years we can expect to enjoy good health, fell from 64.8 to 64.4 in the same period. (2)

Not only is this a decrease in life span it also impacts the quality of life one experiences. Getting older is inevitable, staying mobile and strong are choices. These choices make requirements on us for their benefits; however, knowing and playing with grandchildren is arguably well worth it. Decreasing fall risks and strengthening both muscles and bones are also positively impacted with continues exercise.

For example, 150 minutes of exercise or more each week increased life expectancy by about 7 years over those who didn't do regular moderate exercise. (3) Continuing to move and stay active as you age will work towards staying mobile and independent.

150 minutes, two and a half hours per week, works out to be 21 minutes throughout the week. This is about the amount of time most people spend having a cup of coffee. Depending upon how one likes their coffee, one cup can take 20 to 25 minutes to enjoy. Can 21 minutes a day really make a difference? Yes, it can and does. 

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that come about with age. It also helps your muscles maintain your strength so you can keep up with your day-to-day activities. As such, this will lower your risk of becoming dependent on others (4).

Key benefits of regular exercise:

• Prevents disease

• Helps control weight

• Keeps your mind sharp

• Reduces risk of falls

(5)

These are broad categories for benefits, yet they paint a clear picture. As we age our immune system becomes less effective. Exercising strengthens our ability to fight diseases and infections. 

Type of exercises

Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great (6). Most of what one would do at a gym or local fitness studio includes very basic and simple movements. In many cases, there are machines and other weight training options available for everyone. 

Strengthening exercises include body weight or calisthenics and weightlifting as well as aerobics and stretching. No need to get nervous, one does not need to become an aerobics or calisthenics expert or a powerlifter to find benefits from exercising. 

Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity (7)

If you can do basic movements that work your largest muscle groups together you can reap the benefits in the least amount of time. Many retirement centers have the equipment one would need if there is not any available in the home. This is both effective and efficient. 

Everyday activities count as exercise, but intensity matters (8). 

This can include housework, yard work, gardening, walking while shopping, and so on. What will make these activities more beneficial is how much effort one puts into them, how much oomph one moves with. The more effort one puts in the more results one will see. Walking a little faster, taking the stairs more frequently when shopping, bicycling instead of driving for short errands all add up. Plus, most retirement communities and centers offer a gym to their residents and visitors. 

Swimming at a health center is a fantastic way to exercise muscles and cardio without the hard impact of walking, jogging, or lifting weights. The resistance of the water is excellent for muscles and movement. Water provides a gentle resistance in every direction. Anecdotally? This author’s grandfather swam nearly every day and lived to nearly 100. He was able to walk about and move with a greater ease and grace than his counterparts. 

Using light weights or assistance machines will strengthen the body with just a few movements. 

Chest press/dumbbell press

Pull overs

Rowing

Squat

Lunges

Leg press

Each of these will improve one’s cardiovascular system as well as the musculoskeletal system. The clear benefits from this is better strength and mobility, improved flexibility, better balance and lower fall risks. Depending on one’s ability to move through the complete range of motion, one should be able to accomplish the exercises listed above. With the availabity of free weights, cable machines, and other resistance training stations at every gym one has a multitude of options ready for use.

How Much?

How much physical activity do older adults need?

• At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. ...

• At least 2 days a week of activities that strengthen muscles. Frequency will vary per person. This will depend upon a person’s ability to recover from a session. The more one exercises the better recovery becomes.

• Plus activities to improve balance, such as standing on one foot. Tai Chi classes are frequently available and have been proven to offer a multitude obenefits 

(9)

In summary, exercise is crucial for older adults to maintain their physical and mental health, prevent chronic diseases, and maintain their independence. It is never too late to start incorporating physical activity into daily life, and even small changes can have a significant impact on overall well-being. The idea is not to simply live longer, but to have a higher quality of life. 

Bibliography 

1. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=Roughly%20two%20out%20of%20three,are%20obese%20(36%20percent

2. https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5

3. https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer#:~:text=For%20example%2C%20150%20minutes%20of,t%20do%20regular%20moderate%20exercise.

4. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=As%20an%20older%20adult%2C%20regular,without%20becoming%20dependent%20on%20others

5. https://www.retireguide.com/retirement-life-leisure/healthy-aging/exercise-for-seniors/

6. https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise#:~:text=Strengthening%2C%20stretching%2C%20balance%2C%20and,%2C%20mobile%2C%20and%20feeling%20great

7. https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Regular%20physical%20activity%20will%20lower,even%20dementia%20(memory%20loss)

8. https://www.health.harvard.edu/exercise-and-fitness/everyday-activities-count-as-exercise-but-intensity-matters)

9. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm 

Volume Training

 Volume Training is an intensity aspect of lifting. It takes the number of repetitions per set, number of sets completed, and the weight used for each set. My use of volume training takes just sets and reps into the equation. I look at how many reps per set done at the given weight. Each session I add up the reps to see how much more I have accomplished compared to the last workout. 

There are several ways to include volume training in your workout. I design my current training entirely on Pyramiding. The German 10x10 is another common way to add volume training. Below I will go over both of these routines. But, first, let’s look at Jow Weider’s principle of Pyramid us.

PRINCIPLED TRAINING

Weider Principle 6: The Pyramiding Principle.

It really is almost hard to believe that someone had to invent this it is so second nature to everyone who lifts at this point. Muscle fiber growth is a direct result of contractions against high resistance. The pyramid principle helps handle the problem of moving maximum weight for highest resistance while avoiding injury. Weider believes that a workout should begin with 60% of ones one rep max with a high volume of 15-20 reps. After this weight is added until the same exertion is put out in fewer reps. So x for 15 reps should be as much effort as X + 20 for 12 reps and then X+40 for 10 reps and x+60 for 8 reps. Weight should be increased until 80% of maximum is achieved.

Pyramids also fall under the Weider principle of Progressive Overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set or increasing the number of repetitions. This is the first part of the pyramid routine. The first half of the sets will increase in weight while decreasing the number of reps per set. The second half is a return to your starting weight.

I use nine sets per exercise. This layout and routine has, after a very short period of two weeks now, added 40 pounds to my benchpress and 55 pounds to my squat. This is clearly an ongoing process for me. During this period I have also lost 5 pounds in body weight. The results appear to happen fast.

GERMAN VOLUME TRAINING

The other routine is mentioned previously is the German Volume Training (GVT). This routine uses 10x10. For clarity, that is 10 sets of 10 repetitions. In doing this there is also a short rest between sets of up to 2 minutes. 

Set your weight, say for bench press, at 60% of your one rep max (1RM). This weight will be easy for your first few sets, but will become more difficult as you progress. When you reach 10x10 increase the weight by 10%. 

These are volume training techniques, as defined earlier. The greater volume equates to greater time under tension (TUT).This is the amount of time your muscles are under strain or directly working in the exercise. The greater the TUT, the greater the growth is how this is supposed to work. Many of the old greats swore by these measures.  

I have had solid results in increasing the weight used in each set. I have also made impressive results, as have other lifters, by increasing the weight used in each workout. This is seen in the Russian Breathing Squat. How this applies here is that in each session you do one set of 20 squats. This weight is established by using the weight you use for 3x10. You shoulder the weight and keep going until you hit 20 reps. When the next session comes along you add five to 10 pounds to what you did previously. I am not going to lie, the Russian Breathing Squats

hurt like a bear. This technique will add pounds to your 1RM. It is another example of progressive overload. This is a steady and incremental progress in the weight moved each session. This volume strategy is extremely brutal.

FINAL NOTES

This is not to be done three days a week for a total body workout. The way I schedule this is to break my training into a three day split and do that twice each week. Pyramids also fall under the Weider principle of progressive overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set. This is the first part of the pyramid routine. me a total body workout twice a week. It looks like this:

Monday/Thursday — Squats and shrugs

Tuesday/Friday — Back and biceps

Wednesday/Saturday — Benchpress and triceps

For each workout I do the core lift and one accessory lift. Squats leave my legs totally blasted, so I do shrugs. I do bent row or lat pull (alternating these each back day) and curls. I also pair benchpress and triceps extension. Abs are done every session. 

This structure allows for a full recovery between each session. If an excess of 50 repetitions does not leave you sore for a day or two, the. I need some of your genetics. As you may know, a new routine is going to hurt afterwards. The second week will not hurt as much in regards to delayed onset muscle soreness. This routine still leaves me sore, but able to function. The schedule promotes full recovery between training body parts.

I hope these techniques work well for you. Talk to your doctor first to make sure that you are strong enough and healthy enough to try these. Good luck and good health!

Get Back

Most impressive is the back big enough to rent out as a billboard. It is built through dedication, determination, and a variety of rowing techniques. We are going to look at several of those rowing techniques, talk about how to build a back, and look at one permutation of a back workout. This is not the exhaustive list of back exercises, but it is a solid list.

Bent rows, barbell rows, or bent-over rows, are a popular weightlifting exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, trapezius, and rhomboids The diagram to the left will show you our musculature in greater detail. There are several variations of bent rows that can be performed to target these muscles in slightly different ways. Here are some of the most common types of bent rows:

Barbell Rows: This is the most traditional form of bent rows, where you hold a barbell with both hands, hinge at the hips, and pull the weight towards your torso. These can be done with either an overhand or underhand grip for targeting different muscle groups. We can also take a wider or more narrow grip for further targeting of muscles. More on this later.

Dumbbell Rows: Instead of using a barbell, you hold a dumbbell in each hand and perform the same movement as barbell rows.

T-Bar Rows: This is a bent-over row variation that uses a T-bar machine, where you place one end of the bar into a corner and load weight plates onto the other end. You then hold the bar with both hands and pull it towards your chest.

Seated Cable Rows: This variation uses a cable machine, where you sit on a bench with your legs extended in front of you and pull a cable towards your torso using a handle or rope attachment.

One-Arm Dumbbell Rows: Similar to dumbbell rows, but you perform the exercise with one arm at a time, allowing for greater focus on each side of the body.

Inverted Rows: These are performed using a suspension trainer, such as TRX, where you hold onto the handles and lean back while keeping your body in a straight line. You then pull yourself up towards the handles, engaging your upper back muscles.

Lat Pulls: These are conducted at the pull down station of a cable machine or similar pull down apparatus. Set your grip width to target the most muscles in our back and biceps, which will be a little wider than shoulder width with palms facing away from you. Pull the bar down to the top of the chest. As the bar reaches the top of our chest squeeze the shoulder blades together as if trying to squeeze something between them.

Each of these variations has its own advantages and disadvantages and can be used to target different parts of the upper back. It's important to choose the right variation based on your goals and fitness level, and to always maintain proper form to avoid injury.

Let’s look at each row more closely for its targeted muscles and the end states. Each of these are excellent compound exercises any of which makes for a solid back workout.

These muscles include:

Mid to lower trapezius 

Rhomboids

Rear deltoids

Latissimus dorsi

Posterior deltoids

Biceps

Grip

Erector spinae

BARBELL ROWS

The muscles targeted in this row include latisimus dorsi (lats), rhomboids, rear deltoids, central and lower trapezius, and biceps. 

To perform this we take hold of the bar with either an overhand or underhand grip. We can also do this with a wider or more narrow grip that will have our elbows brushing our sides. The difference in grip will put the onus of the weight on different areas of our back. 

Bend at the hips, not the lower back. Yes,it is a back exercise, no this is not how or when we work the lower back and spinal erectors. We want to have a nearly straight line from hips to shoulders. 

An underhand grip with elbows at our side is a focus on the lats. Yes, rear deltoids, lower and middle trapezius, and biceps are involved. This position puts the lion’s share of the workload on the lats.

An overhand grip can target mainly either the lats or the rhomboids, these are the muscles over the shoulder blades. A wider grip, such as just outside of shoulders width or more will have you pulling with your elbows pointed out. As such, this position will target the rhomboids. Conversely, a grip at shoulders width or less will target the lats. 

Pick one width and remain consistent with it for solid results. 

DUMBBELL ROWS

These are done with a dumbbell in each hand. We will bend at the hips and not the lower back. With arms at full length and the dumbbells in hand you pull back as if to strike a target with your elbows. Pull firmly and smoothly until the elbows are just peeking over the plane of the back.

The variation to this is doing one arm rows. As the weight lowers, extend your shoulder and reach for the floor while keeping your spine straight. Pull the weight up towards your midsection d side. Your elbow will come up past the plane of your back. 

Doing one arm dumbbell rows can help identify and even out muscular imbalances across our back.

The angle at which you hold your arms to the centerline will change which muscles are targeted.

T-BAR ROWS

This can be done supported (on a bench) or unsupported. The choice you make will determine how many muscles are used. Unsupported T-bar rows will activate a larger range of muscles in support of the movement. 

Also, to a small degree you will engage glutes and hamstring to fully support this exercise.

The barbell used in this will have one end anchored or stuck into a corner so that it does not move on the one end. Load the weight you want onto the other end. The T-bar handle will fit under the bar near the weight block on the knurled side. Straddle the bar and bend & squat down. Lift the weights into position with your hips and knees bent. Using the muscles in your back and bisceps pull the handle until it touches your torso. Hold it for two seconds and relax until your arms are fully extended. Repeat for the necessary repetitions. 

SEATED CABLE ROWS

These can be done with various grips to target the back in different ways. We will engage all of the muscles in our back, but to varying degrees. 

By taking a wider grip we will target lats, rear deltoids, and biceps. The target of the wider grip is the lats. This will engage the lats more specifically. The narrow grip, done with a V-handle or by gripping a wider bar at the center. This grip will more fully engage the mid and lower trapezius and rear delts. 

Remember to squeeze our shoulder blades together at the full contraction when the handle touches the midsection. Also, roll your shoulders forward at the full extension. These actions will ensure full engagement of the mid and lower traps.

INVERTED ROWS

This is a body weight exercise, at least in the beginning. Set a horizontal bar at about hip high. Adjust the height to make this more or less challenging. You can vary your grip on the bar, but let’s take hold of the bar at a shoulder width. 

We are planning back towards the floor while gripping the bar. Pulling up and contracting the entirety of our back muscles will bring us chest to bar. This is an excellent precursor to pull-ups. 

LAT PULLS

The last pull station can be our friend. It will mimick the same motion as pull-ups and chin-ups depending on how you grip the bar. 

Palms toward us will activate primarily lats and biceps. The same as doing a chin-up. Palms away will target lats, rhomboids, rear deltoids, and biceps. 

IMPLEMENTING ROWS

Each of the aforementioned movements are compound movements, that is engaging multiple muscle groups and joints. A full workout for the back can look like this:

Bent rows 

Lat pulls

Seated rowing close grip

The workout can be rounded out with a few isolation exercises to further target muscles. 

Bulgarian Split Squats vs Squats

Bottom Lime Up Front

Bulgarian split squats and conventional back squats are two exercises that target similar muscle groups, but differ in the way they are performed. Bulgarian split squats involve standing with one foot elevated on a bench or box behind you, with your other foot planted firmly on the ground. You then lower your body by bending the knee of the planted foot until your thigh is parallel to the floor. Conventional back squats, on the other hand, involve standing with your feet slightly wider than shoulder-width apart, and lowering your body by bending your knees and hips until your thighs are parallel to the floor. Both exercises target the glutes, hamstrings, and quadriceps, but the Bulgarian split squats require more stability and balance, as well as more focus on the single-leg muscles. Additionally, the Bulgarian split squats are a great way to target the glutes, while the conventional back squats are better for targeting the quads. 

Bulgarian Split Squats vs Conventional Squats

There is no disagreement that the squat is one of the key movements we can do in the gym. We do it for raw power, size, strength, and even for endurance. We do them with and without weights for varied ends. We squat in more than 20 different styles and techniques. Back squats, Hack squats, Goblet squats, and the list goes on. Each variation provides its own benefits. We choose our squat based on desired ends. Here, we will look at the Bulgarian Split Squat (BSS) and the conventional Back Squat. Why do BSS? Why do conventional? What muscles are used in each? How does one split squat? Is there a difference between split squats and Bulgarian split squats? 

Why

This exercise has long been viewed as “just an accessory.” Many lifters, myself included, use this tool in addition to squats and other leg work. Its effectiveness cannot be understated, though. 

The muscles worked in this mostly single leg exercise include glutes, quads, hamstring, and calves. Additionally, there are a slew of other muscles engaged just to balance and support yourself. Muscles and tendons engaged include the area of your ankle, your abdominal obliques, traps, and more. What it does not include, or minimizes, is the lower back. 

BSSs take the load of the weight used off of your back and, if you are using dumbbells, into your hands. This can put the center of the weight below your center of balance. This position takes our lower back mostly out of the equation. By eliminating the lower back strain we can focus more on form and depth. Also, where we position our front foot we can alter how the movement works different parts of the lower body. By placing our front foot, this is the working leg, further in front we put more emphasis on the hamstrings and glutes. By placing our foot closer to where our back leg is supported we put the emphasis on the quadriceps. I do mine with the heavier focus on the quads. It’s just my prerogative. Do what works best for you.

Jordan Scott is an IPA world record holder in powerlifting. He also owns Syatt Fitness and is a Westside Barbell-certified strength coach. He feels strongly in favor of the BSS. “For overall strength and size the Bulgarian split squat is, in my opinion, one of the best exercises … it’s got great range of motion, huge recruitment of the quads and glutes, and it’s terrific for building core strength and stability.” The ability to get our hips low and deep into this movement makes it an excellent tool to finish off our legs. 

FORM

How to do this exercise is important. Keep your head tilted down so as not to show that you are crying. Just kidding! This is a somewhat technical move so details are important; however, balancing on one lead foot adds to the complexity and difficulty of the move. That said, once you have the basic mechanics of this move you have command of a method for adding size and strength to your legs.

1. Stand with your calves against the edge of a flat bench or yoga ball or some other support.

2. Step out with one foot to two to three feet in distance.

3. Place the top of your back foot on the top of the support.

4. Flex your front leg to lower your hips.

5. As you lower yourself by flexing your front leg your torso will lean forward a bit, this is normal.

6. Point your support knee to the ground.

7. Go as deep as possible. I lower my hips below knee. Go as deep as you can safely manage.

8. Push up against the floor on your lead leg to rise back to the starting position.

I have previously detailed how to squat in You don’t Know Squat. Quickly, the squat works the entirety of our legs as well as including the back by way of the spinal erectors and our abs for core stability. The foot spacing we each use is a matter of personal preference and build. Some people do very well with a wide stance while others use a narrow foot position. Most people use somewhere between hip width and shoulder width. Find what works best for you before you start stacking on the weights. 

Muscles used in squats include quads, hamstrings, calves, and spinal erectors. Of course your core is engaged for stability while under the weight. Otherwise, squats target the seashells as Bulgarian split squats. 

There are a multitude of benefits in doing squats. Among which you will burn extra calories. This results in a loss of fat, not necessarily weight. I point this out because, if you are watching your weight, the muscles you build will weigh more than the fat that is left. Know that you are burning calories and fat. 

Squats are proven to strengthen your muscles, tendons, and ligaments. This will stabilize you in athletic endeavors. As we talked about in You don‘t Know Squat (https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html?m=1) we talked about the safety of squatting. Physiologically, the deeper we squat the more you engage the tissue around and inside our knees. This tightening actually pulls your knees together tighter. 

Squats are an incredibly beneficial exercise that can have a positive impact on your overall health and fitness. Squats are an excellent way to strengthen and tone your lower body, including your glutes, hamstrings, and quadriceps. They also help to improve your balance, posture, and coordination. Additionally, squats can help to increase your core strength and stability, which can help to reduce the risk of injury. Squats can also help to improve your overall cardiovascular health, as they can help to increase your heart rate and burn calories. Finally, squats can help to improve your flexibility and range of motion, which can help to reduce the risk of injury and improve your overall performance in sports and physical activities.

CONCLUSION

Bulgarian split squats and squats are both excellent exercises that can help strengthen your legs and glutes. They are both great for building muscle, improving balance and coordination, and increasing your overall strength. Adding these exercises to your routine can help you reach your fitness goals, whether you are looking to build muscle, lose weight, or improve your overall health. Both exercises can be done with a variety of weights and reps, so you can tailor them to your individual needs. Furthermore, they can be done with minimal equipment, making them accessible to everyone. For these reasons, Bulgarian split squats and squats are both worth adding to your routine. If you are not doing one of these, what is the issue? Squats are great.