LIFESTYLE FOR MEN OVER 50

Should I do Push ups or Bench Press? That is the question. And it's a very good question. Should you lift weights, perform calisthenics, or maybe do both? Men over 50 should be doing some form of calisthenics. Calisthenics give you a good workout without putting the stress on your joints the way heavier weights do. I haven't done a bench press in years, but I do about 100 push ups a day (not all at once). I still use lighter weights for different movements like dumbells for the side lateral raise or maybe a sand bag which gives me an awkward movement that kicks my stabilizer muscles into gear. Calisthenics for Health and Fitness So let's get on with why I prefer calisthenics at my age, which is 62. I can do them anywhere. My gym is where ever I am at the time. The only restriction you have is lack of a Pull Up Bar. Click HERE if you are looking for an in home pull up bar. With that said, I've found places to do pull ups by just looking around and being creative. What are calisthenics? Well, they are basically resistance training exercises where you are using your own body weight. By varying the angles of the exercise, you can increase or decrease the resistance. When you increase resistance, your strength will increase. They've also been around for a long time. Armies have used this type of training for years. And it makes sense, having all the equipment you need right there with you. If you think about it, the Greek warriors didn't look that way from sitting around eating Gyros and drinking Ouzo. Calisthenics were mentioned by Herodotus when he chronicled the Battle of Thermopylae (480 BC) and they were also used by the athletes in the original Olympic Games. You become the sculptor of your own body. It's not just about resistance though. Jumping Jacks, Mountain Climbers, and Burpees also come under the calisthenics umbrella. Just those 3 exercises done on a consistent schedule will burn all the calories you need to lose weight. My Calisthenic Journey I was first introduced to those 3 movements in Marine Boot Camp back in 1976 and I really got lean. The Drill Instructors used to punish us with these exercises, because they made you work and were physically taxing. I admit, I don't like doing them as much as I used to. You can modify them by going a little slower and with not as much intensity, but they still get you breathing hard. Getting back to the Bench Press, it's easier to measure your strength gains. For instance, just by adding weight you progressively get stronger. Adding more sets and reps will also increase your gains, but at 50 years old, do you want to risk a shoulder injury that can take you out of the game completely for 3 months? Similarly, you can also do more repetitions of push ups and maybe wear a weight vest if you want to challenge yourself. Or just elevate your feet and hit your chest from a different angle. Think of yourself being in this for the long game. When you are 60, do you want to be able to drop and do 50 push ups with no problem? I like being able to do that. Listen to your body. Take a break if you need it! Calisthenic Exercises There are many exercises that can be considered calisthenics. I was going to introduce what I call the big three to begin with, but decided to add one more, the plank. The four basic exercises in my opinion that hit your total body are Push up, Pull up, Squat, and Plank. A variation of all four of these exercises is available depending on your ability and fitness level. Also, it's good to mix it up a little from time to time. I added the plank, because you need to have core stability for your muscle groups to function together. Your core muscles keep your spine erect, allow you to get up and down, and keep your back strong. I learned long ago, that if you want to have a pain free back, you have to strengthen your abdominal muscles. The back and abs work together to give you a strong core. Spine Universe The Big 4 Push Up (Also called Press Ups) The push up is one of the best all around exercises you can do. Depending on your ability, you can do variations that will accommodate your current strength and fitness levels and still challenge you to get to the next level. Wall push ups, knee push ups, military, and elevated push ups will build muscle and endurance depending on current fitness levels. Also, think about adding a set of Dip Bars They are easy to store and add a degree of difficulty by giving you more range of motion. Lebert Equalizer Dip Bars Here is Ryan, a Certified Personal Trainer from "Minus The Gym", showing a proper push up. PUSH UP https://www.youtube.com/watch?v=AvxRm5kzP5I Push Up Pull Ups Now the pull up is somewhat harder for me than a push up. You'll need a PULL UP bar for this movement. We have wide grip with palms facing out, close grip with palms facing in or out, and my favorite is the neutral grip with palms facing each other. About 8 years ago, I was doing these a little too often and pulled something in my left forearm. It made me lay off of pull ups for about a month, so keep this in mind and don't over do it. The neutral grip needs specific handles or attachment for your pull up bar. I have a pull up bar in my home which gives me quick access to "Grease the Groove" anytime I feel the need. Check out this article on Grease The Groove from the Art of Manliness. Squat The "Air Squat" is what I mainly do these days. Just think of them as deep knee bends. This is another good one to "Grease the Groove" with. I do these when I walk my dog in the park every morning. If you have flexibility or joint issues, just squat as far as you can, because you don't want to take yourself out of the game. You may want to find a trainer to help you with this. Sometimes I'll grab onto a pole or something solid to give me balance when squatting lower. Check out Scott Herman performing Air Squats. Scott Herman Fitness You can do them with a barbell, but due to knee pain, the heaviest I go is a 45 lb. plate held in front of me close to my chest. Here is a trainer named Mike Robinson, using a smaller plate held out in front. https://www.youtube.com/watch?v=PKIiYknNvhw I also use a sand bag with handles which is a lot more versatile and fill it with pea gravel instead of sand. The pea gravel isn't as messy. On that note, a trainer told me that his clients were using gravel and slamming the bags against the ground as part of their exercise. That broke the inner bags that held the rocks. Maybe sand is the way to go if you're going to throw the bags around. Click the link to buy quality Brute Force sand bags on AMAZON Plank I first learned of the name "Planks" about 25 years ago. I was familiar with a similar exercise in the Army where we called it the "Front Leaning Rest" and were only allowed to rest in that position when performing push ups as punishment. The plank is a little easier because you are resting on your forearms, but your core muscles are under tension. Again, here we have Ryan demonstrating Planks. https://www.youtube.com/watch?v=DjEN3SKl0Eg Conclusion On workout days, I'll usually do 2 to 3 full circuits of these four exercises. Take a couple of minutes break in between circuits or just let your body tell you when to resume. Usually your breathing rate is a good indicator. Variations Dips If you have a Dip Bar available, I would recommend using it to hit chest the same a push up would. Dips are a great exercise, but be careful about going too deep into the movement. Click LINK for LEBERT DIP BAR I've strained my shoulder in the past, so my range is not as deep as some. https://www.youtube.com/watch?v=W8jXc1zaLuQ Inverted Rows These are an easier alternative to Pull Ups. Also known as Body Weight Rows. These can also be done on the Dip Bars. Body Weight Rows on Liebert Bars I really like these, because they are a little easier than a pull up. https://www.youtube.com/watch?time_continue=3&v=hXTc1mDnZCw&feature=emb_logo Reverse Lunges Do Reverse Lunges to change it up from Squats. They'll make you concentrate more on the movement. https://www.youtube.com/watch?v=cXR_jSpC-d0&t=2s AB Wheel An AB Wheel can replace planks if you get bored holding one position. These are great to keep nearby and pop off 10 reps for the heck of it. https://www.youtube.com/watch?v=9ZCoAbI7uX0 Conclusion So here we have four basic calisthenic exercises and their alternatives. These are a good starting point to get fit. Until the next post, Eat Healthy and Keep Training! SOURCES https://www.spineuniverse.com/wellness/exercise/building-core-strength-reduce-back-pain https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove/ https://www.youtube.com/watch?v=jQr-Zo4m0os https://www.youtube.com/watch?v=AvxRm5kzP5I

LIFESTYLE FOR MEN OVER 50

Life isn't over just because you turned 50. Rocking 50 is about trying new things, getting back into shape, and staying healthy so you can enjoy life!

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