Grandpa - Grandson Workouts

Question: I'm in my 60's and my grandson, who is 13 wants to start working out. According to my doctor, my health could be greatly improved from workouts as well. Would it be beneficial for the two of us to train together?

Answer: There are similarities between training for a 13 year old and a man in his 60's beginning with the session length since both sessions need to be short in duration, typically 40 to 50 minutes max. Kids don't possess large amounts of muscle mass and have not developed muscle endurance. They run out of gas quickly. For adults who are considering beginning an exercise program, the shorter session length prevents you from being exhausted as well. Although your muscle mass is mature, yours is, at this point, untrained.

Both of you should begin with two sets of each exercise: use two exercises for abdominals, two or three for legs, two for chest, two for back, one or two for shoulders and one each for biceps and triceps. This means you'll both be doing a full body routine two times a week initially. After a couple of weeks, both of you could move forward to a split routine and train three days a week. This would require training upper body, chest, back and shoulders on one day and legs with arms on the other. You would repeat a different workout each week.

The two of you will need to pay close attention to form and range of motion. Your grandson need to use a complete range of motion to aid in his development and muscle control. You need it but be more cautious in case you have any old injuries which could be irritated by some movements. You will probably be relatively stiff in your joints. Both of you will be sore, especially after the first one and second workouts. At this time you could go to three sets per exercise.

Here's where the differences pop up between in training. Your grandson needs to utilize more free weights with his training. Free weights contribute to greater motor skill development and from that comes better athleticism and sports skills. The base of his routine would include multi-joint exercises which would coordinate several muscles groups working together. You, on the other hand, would be safer beginning with a mixture of machines and some free weights. The machines typically keep you in a safer range of movement and help prevent injury unless they are used incorrectly.

The soreness both of you feel in the early workouts will dissipate as your training continues. You'll go from feeling like every muscle in your body has been overextended to a nice tight feeling. You should feel better with each consecutive workout and your grandson should be able to establish good training habits as he begins puberty which is when real growth will occur for him. Enjoy the time together.

God bless and keep training.
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on November 18, 2008

Maximum Golf Workout with Minimum Equipment

Question: I have limited equipment to train with but I need to get ready for golf this year. I have a chin bar, adjustable bar dumbbells, and a barbell. Is that enough to train with or should I join a gym?

Answer: If you have the self-discipline and motivation to train alone then you have more than enough to get yourself ready for championship golf. Consider the different areas you need to train to be ready to play at your best. You need back flexibility, strength and stamina. Upper body strength is a must and core drive through your hips and legs. Finally you'll need arm strength to finish your strokes, a firm grip and aerobic conditioning.

To build a strong back do pull-ups and use two different grips, overhand and underhand, on alternating days to get the best results from each. Do sets of 8 to 10 reps for 3 sets. When you can do all 3 sets of 10 reps hold a 10 pound dumbbell between your knees for added resistance while doing the exercise. Another great exercise for back is the Bent-over Barbell Row. Pick up your bar with your hands and feet shoulder width apart. While holding the bar, elevate your ribcage so your back is straight and your shoulders are back. Bend over as you keep your knees slightly bent and maintain the ribcage projection. Pull the bar to the lower portion of your ribcage and allow it to return to its starting position. When done properly you should have no lower back discomfort. Do 3 sets of 10 reps. Using the same body position, you can do Deadlifts to strengthen your hips, glutes, legs,(your core) and practically every muscle in your body. Go to standing start position and bend at the knees like you are squatting and lower the bar until it is just below the knees. Then return to start position. Repeat this for 3 sets of 10 reps. After your back training lie on the floor on your back with your legs straight. Extend your right arm out to the side. Pull your right knee across your left leg and place your left hand on it and press gently down. You should feel a nice stretch across your hips and glutes. Repeat the process on the opposite side.

For chest you can do Dumbbell Bench Presses for 4 sets of 10 reps and Dumbbell Flyes for 3 x 10 reps. Follow that with Dumbbell Squat Presses for 3 sets for 10 reps. Use Alternating Dumbbell Curls and Barbell Curls on opposite days, as well as, alternating Triceps Pressdowns and Dumbbell Triceps Kickbacks to strengthen your arms. You can do 3 sets of each of these for 8 to 12 reps per set.

Walking Lunges with dumbbells are great for legs and balance and Squats will work your total body. For additional core work, hold a light dumbbell while doing Walking Lunges at your midsection and as you lunge, twist slightly. When your right leg is forward, twist to the right and likewise to the left. On alternating days use explosion lunges to help build quickness and power. With one foot resting on a 4 inch block lower yourself into a lunge position, explode upward while switching legs and drive your arms upward as well. Do three sets of ten reps. For Squats, do 3 sets of ten reps and go deep.

Finally take an empty dumbbell bar and tie a cord to it. On the other end tie the cord to a 5 pound weight. Begin wrapping the cord around the bar so it won't slip as you roll it. Grip it with both hands while holding the bar out at arms length about shoulder level. Roll the bar in your hands rotating it so the rope shortens and lifts the weight until it reaches the top and then lower it back down. Do this three times. High school golf requires you to carry your bag for all the holes you play so I suggest the you also begin aerobic conditioning by walking uphill if you have access to a treadmill or running hills or stairs for up to 30 minutes. That should get your ready to play championship golf.

God bless and keep training,
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on November 10, 2008

Putting On Muscle During the Winter

Question: Since its winter I would like to add some muscle to my frame before next summer. I have a good workout and am eating well to gain weight but are there any other pointers that you can give me to get more muscle?

Answer: That's a very general question but there are some specific answers that would help keep you gaining muscle in the "off-season." Avoid doing too many isolation exercises. With so many different pieces of equipment available to use, trainers often get caught up in using all of them when most target a specific area or muscle group. Base your training program on using large multi-joint compound movements like the squat, bench press, deadlift, pull-ups (not on a weight-assisted machine), barbell rows, etc. Pec-deck flyes and leg extensions have their places and functions but you can't build overall strength and power with them.

Use a full rang of motion on these big multi-joint exercises. When you do your squats or even leg presses, use the required range of motion to stimulate deep muscle tissue. On squats, lower yourself to get the center of your thighs parallel to the floor. Ladies, going deep on squats will work your glutes, half squats won't. On leg press you're looking to get the angle between points on your knees, hips and shoulders at 45 degrees without allowing your hips to rotate upward off of the support pad which would cause your lower back and spinal erectors to have to strain and be placed in a stressful position.

Know what you're going to train when you arrive at the gym and how much time you have to do it in. Remain focused while you're in the gym and move with a purpose. Don't do a set and sit on a bench and wait to do the next set. Someone else may like to work-in and sitting there you'll drift off into a thousand yard stare. If you train alone find a "rabbit," someone training at a good pace perhaps across the gym who doesn't even know that you're using them to pace yourself. You do your set while they are doing theirs and rest while they rest or run the opposite way. You do a set while they rest and rest while they do a set. However you do it remain focused on the training and not conversation.

If you have a plan then you have goals. Set long term, concrete goals and smaller stepping stone goals to reach the big ones. As the Cheshire cat said in Alice in Wonderland, "If you don't know where you're going any road will do". Record your training. It only takes about five minutes and you can see your progress or lack of and make changes to keep you on track.

Finally, remember you have both a positive and negative portion of each rep. Too often lifters focus on getting the weight up and forget using the negative portion as well. Resist the weight when returning to the starting position. If you are doing lat pulldowns resist the weight when the bar is going up and don't just drop the bar back to start position on curls. The same can be said of bouncing the bar off of your chest when doing bench presses. Maintain form and protect yourself from injury. The gyms will be crowded in January so start early.

God bless and keep training,
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on November 3, 2008

When to do Abdominal Training...

Question: Should I do my abdominal training at the beginning of my workouts or should I do them later? Also I keep having soreness in my neck after I train on back days. Any idea why that could be?

Answer: Training your core, your abdominals, is an important part of any workout routine but research suggests that it may not always be the best thing to do if you want to lift heavy. For beginners, ab training early in the workout may not be a bad thing at all because it gets you used to doing them and warmed up. Besides for the most part beginners are not going to be shooting for a maximum weight. For more advanced lifters, consider doing abdominal training later or on another day all together.

Researchers used 6 trained individuals and tested them on squats on two different occasions. On one day the subjects did squats with their 6RM (rep/max) using a standard warm-up but not doing any ab training. On the next testing day they had the subjects do an ab and core workout which consisted of 3 sets each of wood choppers, hanging knee raises and crunches. Then they had them do a 6RM squat workout. What they found was one the first and second set of their 6RM they did one rep less on each of those sets and on the third set they did two less reps than they did on the previous test day.

Try doing abs three days a week if you are an advanced trainer and do them on days other than on days that require a strong core like squats, deadlifts and heavy rows. If that's not possible then do them later in your training perhaps including them as alternating sets with calves or smaller body parts.

Your neck soreness could be from how you position your head during your bent-over exercises like rows or any type of rear delt exercises. Too often trainers keep their heads up so that their eyesight is level instead of keeping their heads level and their eyesight down. When you are in a bent over position don't lift your head curving your neck. Keep your head down and your neck in a level more natural spinal position. You really don't need to watch yourself in a mirror on these exercises.

God bless and keep training,
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on October 27, 2008

Movement is necessary if you want to keep weight off

Question: I had gastric bypass 18 months ago and I lost 130 pounds. I have in the last few months gained back about 20 pounds and am afraid of returning to my pre-surgury weight. My job keeps tied to a computer screen all day but I barely eat as it is because I just don't get hungry. The crazy thing is I want to snack and the snacks aren't healthy. Any advice?

Answer: This goes for anyone who is chained to a computer or a desk all day; you have to get up and move sometime. The extended sitting and inactivity wears you out and erodes your desire to move. You will have to literally force yourself to do it because in this stressful period we're in your brains are working overtime and that leaves you in a dull, listless state. Starting today, get out and walk the dog because they need exercise too. Whether you have a dog or not, walk at least a mile in under 20 minutes. Take long strides and stretch out your muscles. Walk every day for a week which should get the rust out of your joints, then you need to take the next step, weight train.

Weight training will require you to generate an even greater variety of movements and challenge your muscles further. Begin your training with two sets of two exercises for larger bodyparts, abdominals, legs, back, chest and two sets but only one exercise for smaller bodyparts like shoulders, biceps and triceps. After your weight training is done and you should be finished in 30 to 40 minutes it's time to walk uphill. After one minute of walking to find your pace and stride, take it up. You don't know what your limits are until you test them so go to maximum elevation. If you can't stay there then lower it 3 to 5% and stay at that level until you absolutely need a break. For your break, drop to a level walk but continue walking. Don't try to exceed 3 MPH because it's not the speed it's the long moderate strides that make the difference. Stay level for a minute or two and return to your previous incline and stay there until you reach 18 to 19 minutes total. Return to level and recover. During your recovery decrease speed to cool down for a minute or two, turn off the treadmill and catch your breath. If your shins begin to burn while you're walking from the incline decrease the incline and recover more frequently during the 20minutes to prevent inflammation.

Within 4 to 6 of weeks of working out consistently you should begin to wake up hungry which is a clear sign that your metabolism is heating up. The recent weight you gained should begin to disappear and the muscles you develop will demand more energy keeping the weight off. Empty calorie snacks need to disappear from your food selections. You body has enough difficulty absorbing nutrients so what you eat should be nutrient dense. Eliminate the sodas and diet sodas but if you need something for taste occasionally brew a half gallon of tea but only put a quarter to a third cup of sugar per half gallon. Whether you are over weight or had gastric bypass you can follow these few simply guidelines and be successful in losing and keeping weight off.

God bless and keep training,
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on October 21, 2008

Load-Bearing Exercises can Increase Bone Mass

Question: I recently had a bone density test done and have lost bone density since my last exam. My doctor recommended exercise but what should I be doing?

Answer: Women in their 50's begin to experience an accelerated bone loss which will continue to increase as they age. Estrogen levels decrease as women age and the Surgeon General reports that approximately half of all women over 50 will break a bone due to osteoporosis. Though there are several bone saving drugs on the market, the only known intervention with the potential to increase bone mass is weight-bearing activity that will also improve balance. The only side effect known from load bearing exercise is the potential to get in shape verses some of the side effects suggested by the use of some of the drugs on the market that help maintain bone density.

When you begin training use exercises that engage several muscle groups together. These compound exercises include bench press, squats, leg press, rows squat/press, lunges, pressdowns and curls. If you have little or no experience with training, begin with bodyweight exercises and machines which provide a greater measure of safety. As you progress and become more experienced expand your training repertoire and include dumbbells in your workouts which will require more skill and balance. You can improve your balance simply by standing on one foot for a few seconds at a time. Yoga is good for improving flexibility and balance. Train with weights, in the beginning, for at least two sessions a week and add in a yoga or stretching class. As you progress don't be afraid of using larger weights as long as you continue to use good form in your exercises.

Bones, like muscles, are living tissue and when you apply stress to your bones in the form of load-bearing exercise they respond by using more calcium, magnesium and vitamin D to increase their density and strength. If you are taking a calcium supplement it has been suggested that you could retain as little as 27% of the calcium you're taking if you aren't exercising because exercise creates a demand for the nutrients.

You can begin prevention as early in life by being active and eating a well-balanced, nutrient-packed diet. One of the other benefits of load-bearing activity throughout your life is building and maintaining muscles mass which keeps your base metabolic rate more active. You can estimate your Resting Metabolic Rate using the Harris-Benedict formula (this one is for women): 655+(4.36 x weight [.lbs]) + (4.32 x height[inches]) - (4.7 x age). Use this as a base for your metabolism and consider this does not include anything but being a couch potato and breathing. You can add in your estimated calories for other training and activities. Using this you can estimate how many calories to consume to lose or maintain weight.

God bless and keep training,
Daryl

Comments: 0,   TrackBacks: 0.  Leave or Read Comments.

Posted by Daryl Laws on October 14, 2008