|
XUL
OTD Janitor



Registered: 03/16/05
Posts: 28,261
Loc: America
Last seen: 4 years, 2 months
|
Old Men Workouts
#14118737 - 03/14/11 10:29 AM (12 years, 10 months ago) |
|
|
So my dad wants to get in shape again. I tried to convince him to swim, but he didnt want to. He is 63, has had a knee replacement and other surgeries all over his body. He said his knee seems to be doing great.
So far he has been doing an eliptical machine 35 min a day a couple days a week.
He wants to lose fat so I decided to help him. I know how to lose fat but I dont know how to train older people. He said he was afraid he could get a heart attack by training to hard at his age. Is this possible?
I was going to start him off with the basics. Step ups, pushups from the knees, weightless squats onto chairs, weightless lunges, and two point dumbell bent over rows.
I am just trying to get him aquainted with some proper form. Shortly we are going to do 2 sets of 15 reps including all those exercises I just listed. It will be 60 seconds rest with a 311 tempo.
See the thing is I dont know if he will be able to work up to real fatloss programs or not. The only thing I do know is that fatloss is light weights which is good for his knee. The one thing im worried about is giving him a heart attack. I know fatloss programs can really really make you exausted. Hell im 25 and when I did a fatloss program I thought I was having a heart attack! lol
Any suggestions?
|
Doc_T
Random Dude




Registered: 03/06/09
Posts: 42,395
Loc: Colorado
|
Re: Old Men Workouts [Re: XUL]
#14118744 - 03/14/11 10:32 AM (12 years, 10 months ago) |
|
|
Tai chi.
Also, any exercise that results in you burning more calories than you eat is a fat loss program. Take it easy, let him work up to it at his own pace. Encourage but don't push.
-------------------- You make it all possible. Doesn't it feel good?
|
shroom-jitsu
Divine Triangler



Registered: 01/24/10
Posts: 439
Loc: Here
Last seen: 10 years, 7 months
|
Re: Old Men Workouts [Re: Doc_T]
#14119038 - 03/14/11 11:59 AM (12 years, 10 months ago) |
|
|
Martial Arts.
In all honesty, though it may sound really bizarre, Brazilian Jiu-Jitsu is very rewarding for older folks. I know of several folks in their 60s who train regular and spar competitively with kids 40+ years their juniors. Jiu-Jitsu literally translates "The Gentle Art". It is a very close knitt community and a great art to get involved with. Due to the fact that it's almost entirely ground work on mats, it's much more forgiving that Judo or any of the traditional striking arts.
The founder of our Art, Helio Gracie, actively trained well into his 90s.
|
P-O
#AnyoneButHarper



Registered: 05/13/09
Posts: 13,636
Loc:
|
|
if he wants to loose weight tell him to start walking and doing light cadio, also teach him how to eat more healthy.
Quote:
Loosing weight is 60% our diet, and 40% exercise
easy workouts with a light dumbell will deff be good for him too.
|
lukey2411
Stranger



Registered: 03/06/08
Posts: 740
Loc: Australia, Victoria, (S.E...
Last seen: 10 years, 9 months
|
Re: Old Men Workouts [Re: P-O]
#14123150 - 03/15/11 12:34 AM (12 years, 10 months ago) |
|
|
I would lean towards safety and get an Exercise Stress Test performed on your father. Get him all cleared for exercise and get a heart rate monitor, he shouldn't get anywhere near his maximum heart rate, MHR = 220 - 60 (age) = 160bpm.
Swimming will be boss for someone his age. It's pretty taxing on the cardiovascular system if you push yourself but works much more of the body than the elliptical machine and as there is no weight-bearing it is easy on the joints. Also, studies have shown that MHR on a treadmill is consistently 5 to 6 beats higher than on a stationary bike and 2 to 3 beats higher on a rowing machine. Heart rates while swimming are significantly lower, around 14 bpm, than for treadmill running.
If he wants to lose weight then he might be self-conscious and not want to swim which is fair enough. If he doesn't want to swim then the elliptical is a pretty good option. Avoid the treadmill and excessive running, as the force on his knees, ankles and hip joints will be extremely high (especially on concrete or hard tracks.) The stationary bike is a good concession but never beats riding a real bike - be sure to check that the seat is set up correctly so that he gets a complete extension of the knee joint. At his age the key to sticking to any program will be his enjoyment levels.
Start out light with a good barbell training program (along with the swimming/elliptical/bike). Starting Strength or any 5x5 variation is going to get his testosterone flowing and build his strength and muscle mass - both are vital in seeing out the rest of his time as a healthy male and chasing tail. The load placed on his skeletal system is fantastic for staving off osteoporosis.
If he is serious about getting into shape - and at his age he should be - then get him to write down exactly what he eats and drinks for three or four days (the more the better) in a row - including sugar in coffee/tea. Once he has his average diet recorded then start taking out the sugar, bread and refined carbs and processed shit. Substitute all the junk for green vegetables, nuts, quality protein shakes and lean meats like chicken and fish and don't be shy of red meat. You don't need to be super strict with your diet unless you want to really lean out.
Just make sure he is doing active things that he enjoys and get his diet sorted. I think that is about it.
|
|