Herschel Walker's Debut

Interval Training

The first time I heard the phrase "interval training" was in the late 70's, from an Olympic coach on the television news who was discussing Russian training methods.

In its simplest definition, interval training involves combining the usual, steady exercise pace with short bursts of near-maximum activity, usually involving running, cycling, or swimming workouts.

Take your daily jog for example; if you were to add an all-out 100 yard sprint, every three minutes, to your normal 25 minute jog, this would probably be a great interval workout.

You do not want to just jump into interval training before getting in shape for steady aerobic exercise first. You should be running at a regular pace for at least 20 minutes, three times per week for at least 8 weeks, with no ill effects, before adding interval-type training to your workouts.

For the 50-plus age group the benefits would mainly be preparing the heart for physiological conditions that are similar to a cardiac event-in common terms, a heart attack , thereby increasing the chances of surviving such an event, God-forbid, should it occur.

The challenge is to avoid actually giving yourself a heart-attack during the training period. Depending on which decade you're in, 50's, 60', 70's, or later, the training should progress slowly, with careful monitoring of heart rate and blood pressure levels, during and after the workout. The heart-rate monitor I recommend can be found here: Heart Rate Monitor - Exercise Watch + Chest Belt


The question is, at what optimum heart-rate should you train? The commonly used formula I have used for years with good effect is this: 220 less your age, multiplied by 60, 70, or 80%, depending on training intensity desired. You will want to keep your heart rate at between 60 to 80% for a 20 minute time period, at least 3 times per week to maintain good aerobic shape.

The thing is, with interval training, the athlete briefly pushes his/her heart-rate to near 100% of this level. In fact, I commonly exceed my so-called maximum heart-rate (220-49=171 bpm) for a minute-plus on my treadmill interval workouts. I set the treadmill on maximum incline every other minute during a 25 minute workout, with no apparent ill effects so far the past couple of years. In fact, my blood pressure seems to have benefited from the addition of interval work to my program.

If you don't have access to a decent treadmill, then stair climbing is a pretty good substitute for an interval workout. As long as it doesn't take you longer than a minute to climb to the top, and it's not too short a climb either, then it's a pretty good set of steps to work out on. Just make sure when you're going up, that the effort is near full speed, and don't forget your heart-rate monitor.

I was traveling on business last week, and found a pretty decent stairwell in the back corner of this three story LaQuinta hotel. Early in the morning, after some hot tea and fish oil pills, I ran these for 25 minutes, and found it to be a pretty good substitute for the treadmill workout. It was also really private, so I didn't have anybody eyeballing me while I worked out, which I hate.

If you decide to do this, be sure to bring your cellphone, so that if you have a problem, you can call the meat wagon, because it doesn't seem like anyone used the stairwells much, with the elevators available. You certainly don't want them to find you back there, all stiff, like a day-old pizza, when all you wanted was a little exercise.

Here is a link to more information on the merits of interval training.

LaQuinta's Beautiful Stairwells

Anti-Aging

Here are the supplements, after years of trial and error, that have allowed me to age well, I believe: (remember to combine these with a balanced whole food diet) (fish oil-not pictured,coral calcium-no longer recommended)
Quick descriptions:

(Typical dosages, 200 lb male, 49)
Melatonin-for insomnia, one 3mg pill before bedtime
MSM-For cardiovascular and soft-tissue health, 3,000 to 4,500 mg/day
Turmeric-anti-oxidant/anti-inflammatory/cancer inhibitor, 200-400 mg/day
Citracal Plus-Bone health, available at drugstores everywhere
DHEA-Restore youthful DHEA levels,muscle-building hormone 50 mg/day
Fish Oil-cholesterol regulation, anti-inflammatory properties and positive effects on body composition-3,000 mg/day
Acetyl-L-Carnitine-Anti-Oxidant/Anti-Aging 500-750 mg/day
Alpha-Lipoic Acid, Anti-Oxidant/Anti-Aging 600 mg/day
CoQ10-Heart Health,Gum Health, 100-500 mg/day
Glucosamine Chondroitin Complex, Joint Health, 2-3 tablets/day
Vitamin D-3-immune system/bone health, 8-10,000 mg/day

I sell these directly to the public. Here's a little store I recently put together: 50Fitness

Top Fitness Trainer Tips

Link: Top Fitness Trainer Tips

Squats Part 2

Health News Link: The Truth about Exercise Machines

I discovered another way to improve my squat game in the gym, by strengthening my base at the level of my feet.

Since I have big, sloppy feet with low arches, I often have foot or knee pain after doing heavy squats. Wednesday night I decided to put stiff orthotics in my shoes before doing my squat routine, and not only did I comfortably equal my maximum lift for the month, I have had no foot or knee pain since. This is not usually the case. I do not claim that the inserts themselves weren't a little painful during the lift, but at the same time, they felt very natural, the way they supported my feet.

Orthotics are shoe inserts that force the foot into it's optimal configuration. A lot of people have low, or fallen arches in their feet, leading to knee pain, low back pain, and avoidance of vigorous physical activity and exercise as a result.

I suggest that anyone who feels like their foot arches are less than ideal try these stiff orthotics before doing any lifting exercise where they are in the standing position. Stiff orthotics are better for lifting, but flexible orthotics are better for running type activities.

I use a late night infomercial product called Walkfit orthotics. See picture above.

Here's a link to my size (G=10), and other sizes on Amazon:

Pain-Free Squats

Tip of the Day:

Number one: Do your squats.

"Why do squats" you ask? Well, for starters, squats stress the very large leg, butt, and back muscles, which in turn stimulates production of a type of growth hormone from the inner reaches of the brain, which, in turn, causes all your muscles to grow somewhat, and at the very least halts general muscle atrophy. As a bonus, the gain in overall muscle size tends to melt fat away, as long as you supplement the workout with some kind of regular aerobic exercise at least 3 times a week for 20 minutes or more. This is also a killer heart workout, so get an okay from your doctor first, although he'll probably try to cover his own ass, and tell you not to do squats at all.

On second thought, skip the doctor visit and just start slow, with a light bar with no weight on it. If you drop dead eventually under a heavy load, and they find you under a barbell, at least it will look good in the paper.

I did develop a hernia, in eighth grade, soon after my first attempt at doing squats as an exercise, but have had no problems since my excellent Philly-area surgeon repaired the damage. You can bet that if there are any weak spots in your legs, butt, abdomen, or spine, this exercise will expose them rapidly, and allow you to get them fixed, so make sure your health insurance is paid up.

Sore knees can be a problem at the start, but don't get discouraged, unless they are accompanied by swelling, or last more than six weeks into the program. Make sure geezers, that you supplement your diet with glucosamine and chondroitin, as we lose these vital joint-health substances from our bodies after 50, at the very least.

The number two reason to do squats is that the weight of the barbell upon your spine stimulates the various bones in your core support system to strengthen and thicken, retarding the process of osteoporosis in old age.

How To:

There are some great squat tutorials at the Ace fitness site, and all over the net. In a nutshell, with the barbell centered on your shoulders at the base of your neck, with the hands supporting each side, from the standing position, lower your body slowly while sticking your butt out, and slightly arching your low back until you achieve a position where the thighs are parallel or slightly above parallel to the ground (horizontal) while keeping the chest as vertical as possible. After one second in the lowest position, stand back up to the starting position. Do 12 to 15 repetitions with as much weight as possible 5 to 8 times a session. When you exceed this number regularly, add about 5 to 10 lbs to the bar.

You could always take the easy way out and do the leg press machine instead, but in my experience this leaves out the whole-body benefits of barbell squats. Plus, I found that the leg press tended to stretch my lower-outer hamstring muscles, to the point where they cramped often when I went jogging or running. No fun.

I know it's tiring, I know it's uncomfortable (at first), but you've got to do squats. Don't be a pussy, please. The country's in enough trouble already. Just be sure to use a towel under the bar, so it doesn't cut into your upper back and neck area. You can also buy a cool invention called the Manta Ray (link-for back squats)
, which snaps onto the standard barbell, to protect your shoulders, no towel required.

I currently have my squat routine up to 275 lbs x 5 sets x 14, without soreness!

In the past, my back had always been sore for a few days after doing squats, with a lot of spasm and trigger points at the rib head areas in the thoracic spine.

Since I do the routine about every 4th day, my back has been pretty much constantly sore. Well, I accidentally discovered a way to prevent the post workout back pain, almost entirely.

What I do is I simply traction my spine just before doing squats (at least 15 minutes or less before the workout). I either get into the lat-pulldown machine, where I put about 250 lbs on the stack, then drop and hook my knees under the knee rest while holding onto the bar. Then, with my back in constant traction, I just rotate from one side to another, and curl my pelvis forward and then backward, with a good back arch. Often I can hear my back "crack", as the facet joints separate slightly, under load.

Alternatively, I just hang from a pullup bar while hooking my feet under a stationary object, and stretching from that position.

Next: Squats Part 2

Welcome Geezers!

Hey there, I am Dr. Anderson, and I would like to welcome all you old farts to my Fitness Over-50 blog spot. Actually, I am not quite 50 yet, but I will be in March of 2010. Hopefully I will be too busy working on this blog, and my four other ones to get too depressed about it, but I have already gone through feeling depressed about being 49, so I guess that's covered.

I don't feel 50, or even look 50 I'm sure, because I missed the marriage and kid thing, due to my own bad decisions about money while still very young, and I did not smoke my health away, so I really feel about 28 at the most, but they tell me I'm 50, so here I am....

I am a licensed chiropractor who has been a wrestler and gym-rat since 1972, when I was 12. If a mistake exists regarding fitness and exercise, I have made it. I have also found out the right way to do a lot of things regarding health and fitness, and I would like to share them with you on a regular basis.

Even though I don't wrestle competitively any more, I certainly would if I had the time and cash for travel and hotel. Age certainly would not keep me from competing just yet. One thing I still do have access to is the gym and weight room at Anytime Fitness. I highly recommend this gym. If you decide to join, please tell them I referred you, so that I may gain some free months-thanks!

I love going to the gym and I love working out. I will pump iron until I die, I am sure. One day they will certainly find me lying under a barbell, eyes wide open, slight smile on my face. Hopefully I can pass on some of my wisdom before that day.