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Hi,
I'm an avid lifter and was wondering if there are any other weight trainers here. I am doing a four day Max OT routine right now, and just finished up a 3 day 5x5 over the summer. (Though I tend to rotate in higher reps as my joints have almost 5 decades of use on them...lol).

Anyway-I change my program around every 10-12 weeks.

So fellow Ironheads....Come out, Come out wherever you are!

I am a CPT as well as a Nutrition and Wellness Counselor currently working on my Masters in Health Educations (with an emphasis on Health and Wellness and Nutrition Science) Looking to become a holistic health practitioner eventually lol

I work with at risk people (very overweight) who otherwise couldn't afford any help. (in other words I have a tendency to not get paid lol) but it's all good. There are a lot of people who need help but trainers (even nutrition counseling) can be expensive and most insurance wont cover it.

I have an occasional request for a program design from a client serious about strength training, but my focus is more on functional fitness.

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Jennifer Dent
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Yeah sure I’m hitting the gym everyday weights on one day, next day cardio and stretching. Usually I’m hard headed and go for muscle increasing exercises. At 50+ it’s probably time to refine the program. I just hate to give up the power and strength with the weights, oh well.
On another note, they say “you are what you eat” I believe they are right

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Kola,

Jeremiah 29:13 You will seek me and find me, when you seek me with all your heart.

Whats great about a stretching program (not just doing stretches) is that you can do it every day. In addition to the increase of flexibility you also receive the added benefit (as you age) to be less likely to be hurt if you have 2 left feet like me and tend to trip over yourself.

I think yoga stretches are great as not only do they help increase flexibility, they can also help with balance and come on who doesn't need more balance in their lives?

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Jennifer Dent
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Kola,

I'm in your general age bracket. If you can do them and still walk the next day, the same principles apply, just keep ego out of it. Free weight squats are the most important excercise. After that is running NOT jogging. A fast walk followed by a sprint. When you're winded walk until you can run again. Repeat. The long distance jogging stuff is not only bad for your joints, but your overall health as well. If you are starting out you jog only at first until you can run.
Eat eggs, spinach and brocolli. Intelligent supplementation can help too. Right now, I'm on SAM-e and mega B vitamins, along with the usual. Long story.

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Behold, now is "THE ACCEPTABLE TIME,"
behold, now is "THE DAY OF SALVATION" --
The apostle Paul, NASB

Love it!
Add another 10 years, and a gentle walk is about it, on the occasional day, weather permitting. I find exercise a big ask after a day climbing up and down stairs, standing in front of classes of teenagers, walking the playground and, yes, sitting at a computer for far too long. Horizontal is what I long for at day's end.

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Avid Reader

“Lord, in my zeal for love of truth, let me not forget the truth about love.” - Thomas Aquinas
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Actually working the core muscles is the big thing now and yes mobility aka stretching is as important as also brisk walking not running like a dog gone mad. Diet especially is the key to any exercise regime. A good balance of calories in calories burned to optimize your weight. The great thing about my daily routine is that I can go to the rec center during my lunch hour, plus a couple of extra minutes, have to shower before going back to work . The weights I do even though I’m probably over exerting myself, is because I still have a 10 yr. old daughter and it will not be long for the boys start courting. You know the drill dad’s, daddies little girl. Intimidating with a bible in hand

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Kola,

Jeremiah 29:13 You will seek me and find me, when you seek me with all your heart.

NICE

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Jennifer Dent
Site Administrator

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Hi Jen,
I have found functional fitness has been a great side of effect of consistent weight training. I can open jars without asking my husband or son to open them....and picking up large and heavy baskets of laundry and moving them up and down a couple of flights of stairs is childs play, (using good squat form of course...lol). I even carried an air conditioner up a huge and steep flight of stairs for a friend of mine who couldn't get it out of her trunk. At an age where I am supposed to be seeing slight decreases in strength due to age related muscle loss, just the opposite is happening. Needless to say I'm a big fan of weight training. My job also occasionally requires lifting of large and heavy equipment, and i found I can do it easier now.

To speak to the stretching-I take a tae kwon do class, and I have also noticed a benefit in my flexibility. Wish I had time for yoga! I also hike, and power walk outdoors for cardio a couple of times a week. Once the weather gets cold I will stick to the boring cardio equipment and my mini stepper at home. I am a total cold weather weanie.

Time to introduce my FAVORITE inspiration:

Meet Ernestine Shepherd. Grandma. Christian. Personal Trainer. She is her 70s, and didn't get started with a fitness program until she was in her 50s.

http://www.dailymail.co.uk/news/article-1392076/Ernestine-Shepherd-Guinness-oldest-female-bodybuilder-74.html

Now look at that senior citizen, and tell me you are too old to lift weights.

And good on you working with folks who would otherwise not get the help they need. Though I would argue that you don't need alot of money to get fit. I started with a cheap dumbell set and resistant bands. And the sidewalk is free, at least for those who live in somewhat safe neighborhoods. I went from a 14 to a 6 with no training, and no nutritional counseling. Just free information available at the library and on the net, and the desire to nip a budding weight problem before it became a full "flowering" one.

Due to their weight (some almost 50 lbs overweight) most of my clients are overwhelmed and have no idea where to start. What exercises, how much, how often, what to eat etc. There is so much conflicting into on the net which doesn't help. And most of them just need a helping hand to help build their self-confidence. When you are THAT over weight the road is long and hard and can be discouraging. They need to know that they are wonderfully beautiful creation no matter what their size. Hiring a personal trainer is EXPENSIVE - at least around here. The actual cost of doing the exercises is, as you have said, minimal. The can afford the equipment I recommend (starts with a set of 5lb dumbbells and a balance ball) For those who have 'grip' issues they use resistance bands. I actually have 2 clients that took their easy chair out of the living room and they have to ride their bikes when they want to watch the tv, and another one (she is in her 70's) who uses 2 can's of corn for her weights.

And weight bearing exercises have been scientifically proven to have the added benefit of INCREASING bone density and some women have actually had their osteoporosis diagnosis reverse So yeah I'm a big fan of weight training too.

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Jennifer Dent
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HEAVY Weights are hard on the joints, I know first hand

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Kola,

Jeremiah 29:13 You will seek me and find me, when you seek me with all your heart.

I haven't found that. What's hard on the joints is BAD FORM. Using too heavy a weight often leads to bad form. Women tend to use too light a weight, while men sometimes feel they can pickup where they left off in their twenties.....

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Behold, now is "THE ACCEPTABLE TIME,"
behold, now is "THE DAY OF SALVATION" --
The apostle Paul, NASB

I can't imagine staring down a goal of 100 or 125lbs. And you're right-there is some bad information on the net. I just don't want other readers to think it is impossible or out of reach if they can't afford personal training and nutrition counselors.



A Big Amen to that!


I discovered that as I was researching the benefits of weight training years back when I started. and it's information I am quick to pass on to other women when they ask my advice.