Thursday, March 02, 2017

Strength Training for Old Men

We are currently very busy with preparing to move from Red Bluff, California, to Vancouver, Washington.  We expect escrow to close on April 14, 2017.  

I will be exploring options for training in Vancouver in taijiquan, weightlifting, yoga, and walking.  All new physicians will be chosen.  

With all the changes, and moving workload, I expect I will be reducing some of my fitness activities until April 20, 2017.  

My fitness goals and objectives for 2017 are outlined on a webpage.  I need to review my goals and objectives on a weekly basis to stay on course.  

Last night, I watched an inspirational documentary about senior athletes.  It was called "Impossible Dreamers" and released in 2016.  I highly recommend this documentary.  

The New Rules of Lifting: Six Basic Moves for Maximum Muscle  By Lou Schuler and Alwyn Cosgrove.  New York, Avery Penguin Group, 2006.  Index, 301 pages.  ISBN: 978158333389.  VSCL.  

"1.  The best muscle-building exercises are the ones that use your muscles the way they were designed to be used.  The Basic Exercises:  Squat, Deadlift, Lunge, Push (Bench Press), Pull, Twisting, Combo Moves. 
2.  Exercises that use lots of muscles in a coordinated action are better than those that force muscles to work in isolation.
3.  To build size, you must build strength.
4.  To build size and strength, you must train hard but less frequently, with plenty of recovery time between workouts.
5.  The goal of each workout is to set a record.
6.  The weight you lift is a tool to reach your goals.  It is not a goal in itself.
7.  Don't "do the machines."
8.  A workout is only as good as the adaptation it produces.
9.  There is no magic system of exercises, sets, and reps.
10.  Don't judge a system by the physique of the person promoting it. 
11.  You'll get better results working your ass off on a bad program than you will loafing through a good program.
12.  Fast lifting is not more dangerous than slow lifting. 
13.  A good warm up doesn't have to make your body warm. 
14.  Stretching is not warm up. 
15.  You don't need to warm up to stretch.
16.  Lifting by itself may increase your flexibility. 
17.  Aerobic fitness is not a matter of life and death. 
18.  You don't need to do endurance exercise to burn fat. 
19.  When you combine serious strength training with serious endurance exercise, you body will probably choose endurance over muscle and strength."

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