andreas@kettlebellfitnessllc.com
april 10
Can You Do the “Whatever?”
It’s Not a New Dance
Ben Goode I Go Senior Fitness
A brief word to my fellow seniors: If you’re in you 70’s. then you’re in what I call the Whatever Zone – Meaning: whatever activities or exercises you do, will do you a world of good. It’s not important what the specific exercise is. The important thing is to get moving. Of course, if you’re in good enough shape to do tiger crawls, bar dips or chin-ups, then go for it. But if you’re
a recovering sedentarian, start with routine, physical activities of any kind. Start slowly and get your heart rate up – just a little bit. The exercises will get easier and you’ll get healthier. To get started, click on “The 7 Steps to Stardom.”march 14
The Perfect Warmup
Ben Goode I Go Senior Fitness
As soon as I get to the gym, I start my exercise routine with 15 minutes on the elliptical machine.
It’s the perfect warm-up for me. For the first 5 minutes, I keep my hands off the handlebars or any other support. This way, I keep the core muscles working for balance. By the time I get off the machine, I’m beginning to break a sweat, my heart rate has reached target level and I’m ready to start my strength training exercises – without the pain.
march 12
Adopt a Military Attitude in the Supermarket
Ben Goode I Go Senior Fitness
Arm yourself with a carefully prepared list and attack the produce department aggressively. This is the territory you must dominate. Load up on bananas, apples, cherries and berries of all kinds. Ripe plums and peaches for between meal snacks. Look at all those colorful sweet peppers and dark green leafy vegetables. Put them next to the broccoli and Brussels sprouts in your cart. OK, a few more items from the organic section, a piece of fish or poultry and your grocery shopping is done. (The packaged goods section is enemy territory. Enter with extreme caution. The more time you spend there, the more dangerous it becomes.)
Strike the Match
Ben Goode I Go Senior Fitness
That’s what Gary Player says when he’s trying to explain the proper way to accelerate through the ball in the golf swing. Don’t just drag the match across the abrasive surface. No – you have to give it that extra flick at the end. It’s the same with the golf stroke. To get the maximum distance out of the swing, you’ve got to give it that extra snap at the moment of impact. This holds true for every shot with every club in the bag. Next time you have a driver or a pitching wedge in your hand, remember – strike the match. You might like the result.
The Twisted Russian
Ben Goode I Go Senior Fitness
The Podolsk Olympic Training Center, built in 1956 just outside of Moscow was the result of the USSR’s twisted effort to dominate the athletic world. Russian athletic trainers developed the Twisted Russian. (That’s what I call it.) It’s an excellent exercise for strengthening the core musculature. All you need is a medicine ball and you’re set to go.
Sit on the floor with your feet firmly planted and your knees bent. Hold the medicine ball directly in front of you with your arms slightly bent. (Start with the 6-pound ball. It’s light enough to handle easily and still provide the resistance you need.) Keeping your back straight, lean back (hinging from the hips) until you find a comfortable, sustainable position.
While holding your back straight, rotate your torso to the right (exhale), bringing the ball toward the floor beside you. Then return (inhale) to the starting position. Repeat this motion to the left to complete one repetition.
Remember to keep your back straight and both feet on the floor. Focus on the movement coming from the waist, allowing your upper body and arms to follow. Do the rotation movements slowly for maximum benefit and don’t hold your breath at any time during the exercise.
Count 8 repetitions as 1 set. Do at least 2 sets during each exercise session (every other day). Gradually, over a period of 3 weeks, increase the number of repetitions to 10 and the number of sets to 3.
To make the exercise easier: hug the ball close to your chest; sit in a more upright position; decrease the number of repetitions; use a lighter ball.
january 5
Beat Osteoarthritis to the Punch
Ben Goode I Go Senior Fitness
You may be able to head off the disabling effects of osteoarthritis it you pay close attention to your uric acid blood level. Researchers at Duke University School of Medicine have discovered a strong correlation between abnormally high levels of uric acid (hyperuricemia) and osteoarthritis.
It’s well known that hyperuricemia is the cause of gout and gouty arthritis. However, now for the first time, hyperuricemia has been linked to the development and severity of osteoarthritis. You can avoid the excruciating symptoms of gout and the severity of osteoarthritic symptoms with a simple blood test.
Ask your doctor for a uric acid blood test. If the results show a blood level of more than 7 mg/dL, he will prescribe medication that will lower your blood uric acid and keep it under control.
The Most Important Word
Ben Goode I Go Senior Fitness
"The most important word in the English language is NOW." I heard Billy Graham say this in one of his old evangelical broadcasts. I agree one hundred percent. Let's face it. The past is history, the future, indeterminate. All we've got is the present.
Have you ever wondered exactly what period of time the word "now" covers? Ten minutes - ten hours? Let's just say any time before tomorrow. Only recently I discovered the real meaning of the admonition, "Don't put off until tomorrow what you can do today. The reason for taking that advice is that you may not be physically capable of doing it tomorrow. So - do it NOW. (Start your exercise program before it's too late.)
Take the Back Pain Out of Sit-ups
Ben Goode I Go Senior Fitness
As we grow older, we lose some flexibility in the cervical and lumbar spine. As a result, it can be painful or, in some cases, injurious to do a full, conventional sit-up. It is possible, however, to modify the sit-up maneuver so that the abdominal musculature is strengthened without subjecting the spine and intervertebral discs to unnecessary stress.
Lie flat (or at a decline) on a bench or mat. Raise your trunk to a comfortable position approximately 15 degrees from the flat surface. Maintain this position as your start and finish position. Now do your sit-ups in the conventional manner. This way, you'll get the full benefit of strengthening the abdominals without the excess stress on the spinal discs and ligaments. This modification will actually give you a better workout since the abdominal muscles are kept in constant tension throughout the exercise.
Low Back Pain
