Strength Training for Seniors: Links, Bibliography, Quotations, Notes (original) (raw)
Strength Training
Weightlifting, Bodybuilding, Muscle Training, Physical Conditioning
For Persons Over 60 Years of Age
Compiled By
Michael P. Garofalo, M.S.
Yoga Instructor, Yoga Fit Level IV 200 Hour Certified in 2005, 300 Hours of Additional Class or Worshops Study 2006-2016
Personal Fitness Trainer, AFAA Certified, 2007-2009
Instructor of Tai Chi Chuan and Chi Kung since 2000
Disclaimer
How to Live the Good Life: Advice from Wise Persons
My Strength Training Goals and Objectives in 2018
This webpage documents my reading and research about strength training, weightlifting, and bodybuilding for older persons. At the age of 72, I now do strength training five days each week. I have a keen personal interest in the topics of strength training and weightlifting. Hopefully, other readers will find my notes and research on the subject of some use to them.
The number of sets and number or repetitions per set vary considerably depending upon 1) the specific exercise, 2) my energy level, 3) my training tactics, 4) the amount of weight used, 5) the number of sets, 6) strictness of form desired, 7) speed of repetitions, 8) negatives, 9) competitive impulses, 10) the time available for the workout, 11) my training partner's energy and interest level, etc.. With lighter weights and during warm ups, I might go up to 15 repetitions per set. Generally, I favor at least 8 repetitions during a set. When working on pure strength building for maximum one rep personal bests, I drop the reps down to 2 or 3 when working up to 90% of maximum. I have adjusted my strength training program to compliment my other medical efforts to overcome disease.
I have specific goals, plans, and objectives for strength training in 2018.
I retired in June of 2016 from my position as Technology, Libraries, and Media Services Manager, and successful grant writer for the Corning Union Elementary School District. I retired from teaching yoga, taijiquan, qigong, and strength training at the Tehama Family Fitness Center and the Valley Spirit Center, both in Red Bluff, California. My wife and I sold our home and property in Red Bluff, California, in April of 2017. We moved to Vancouver, Washington, and purchased a new home in June of 2017. These major change affected my exercise program, and time and energy available for fitness activities. But, I have the satisfaction that from 2002 to 2016 I really lived the fitness lifestyle with the serious inclusion of strength training in a gym and at home.
Bibliography, Links, Resources, Notes
Strength Training for Seniors
Use a p90x workout to better your physical fitness!
ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. By the American Council on Exercise. 3rd Edition. Edited by Cedric X. Bryant and Daniel J. Green. San Diego, California, American Council on Exercise, 1996, 2003. Index, 589 pages. ISBN: 1890720143. VSCL.
Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners. By H. David Coulter. Foreword by Timothy McCall. Honesdale, Pennsylvania, Body and Breath, 2001. Index, bibliography, appendices, 623 pages. ISBN: 0970700601. 2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition. VSCL.
Anatomy of Movement. By Blandine Calais-Germain. Seattle, Washington, Eastland Press, 1985, 1993. Translated from the French by Nicole Commarmond. Index, 289 pages. ISBN: 0939616173. VSCL.
Ashtanga Yoga " Practice Manual" An Illustrated Guide to Personal Practice. The Primary and Intermediate Series plus Three Short forms. By David Swenson. Foreword by K. Pattabhi Jois. Ashtanga Yoga Productions, 1999. 263 pages. ISBN: 1891252089. VSCL.
Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga. By John Scott. Foreword by Shri K. Pattabhi Jois. New York, Three Rivers Press, 2000. Index, bibliography, 143 pages. ISBN: 0609807862. VSCL.
Ba Gua Zhang: Links, bibliography, quotes, and notes. Circle walking internal martial arts.
Bass, Clarence 1937-
Bass, Clarence - Ripped This is a good website with scores of excellent articles, products,
reviews, information, success stories, and references. Mr. Bass is a retired lawyer living in
Albuquerque, New Mexico. He was a columnist for Muscle and Fitness magazine for 16 years.
He is an excellent guide for persons over 50 for fitness, staying lean, exercise, and being vital.
He is the author of many informative books. He is an award winning older bodybuilder.
I recommend his two books: Lean for Life and Challenge Yourself.
Challenge Yourself - Leanness, Fitness & Health - At Any Age
New Mexico, Clarence Bass' Ripped Enterprises, 1999. 224 pages. ISBN: 9780960971473. VSCL.
Great Expectations: Health Fitness Leanness Without Suffering
New Mexico, 2007. 163 pages. ISBN: 9780974768243. VSCL.
Lean for Life: Stay Motivated and Lean Forever- The Lifestyle Approach to Leanness: Balanced Diet,
Aerobic Exercise, Weight Training
Ripped Enterprises, 1989, 2007. 247 pages. ISBN: 0960971459. VSCL.
Ripped 3: The Recipes, The Routines and The Reasons
Clarence Bass Ripped Enterprises, 1986, 2003. 195 pages. ISBN: 0960971432. VSCL.
"Bodhi Building." By Fernando Pages Ruiz. Yoga Journal, August 2000, p. 84-91+.
Body Building After Age 50. By Owen R. Fonorow.
Body Building: The Future of Bodybuilding
Bodybuilding Senior by Scott "Old Navy" Hults (1943-)
Bodybuilding Seniors - Google Search
Body for Life: 12 Weeks to Mental and Physical Strength
Breathing Exercises (Pranayama)
Brother Iron, Sister Steel: A Bodybuilder's Book
Building Strength and Stamina. By Wayne L. Wescott. Human Kinetics, 2nd edition, 2003. 223 pages. ISBN: 0736045155.
Centers for Disease Control and Prevention Search Engine
Challenge Yourself - Leanness, Fitness & Health - At Any Age
Chi Kung, Qigong, Chinese Yoga: Routines, Guides, Bibliographies, History
Cloud Hands Blog: Mind-Body Movement Arts Blog Taijiquan, Qigong, Yoga, Walking, and Gardening
Cloud Hands: Taijiquan and Qigong Website
Cross-Training for Dummies. By Tony Ryan and Martica K. Heaner. Foster City, California, IDB Books, 2000. Index, appendices, 350 pages. ISBN: 0764552376. VSCL.
Diabetes Therapy - Exercise - Tai Chi Chuan and Qigong Bibliography, links, notes, quotes, and references to medical studies.
Draper, Dave. Weight Training, Bodybuilding, Diet and Nutrition by Dave Draper. Dave Draper, born in 1942, is a famous California bodybuilder and champion.
Draper, Dave. Brother Iron, Sister Steel: A Bodybuilder's Book
Dumbbell Strength Training for Seniors
Eight Section Brocade Qigong Eight Treasures Chi Kung. By Michael P. Garofalo. Instructions, notes, links, bibliography, quotations, and charts. 240Kb+.
Essential ABS: An Intense 6-Week Program. By Kurt Brungardt. A Men's Health Peak Conditioning Guide. Radale Press, 2001. Index, 144 pages. ISBN: 1579542921. VSCL.
Essentials of Anatomy and Physiology. By Frederic Martini and Edwin F. Bartholomew. New York, Prentice Hall, 1999. Second Edition. Index, 648 pages. ISBN: 0130821926.
Exercise for Older Adults: ACE's Guide for Fitness Professionals. By Richard T. Cotton, Christine J. Ekeroth, Holly Yancy, and the American Council on Exercise. Human Kinetics Publishers, 1998. 230 pages. ISBN: 088011942X.
Fabulously Fit Forever. By Frank Zane. Palm Springs, CA, Zananda, Inc., 1993, Revised 2nd Edition, 1995. Notes, 334 pages. ISBN: 0963616714. A championship bodybuilder and psychologist gives us sage advice about fitness and health. This is an outstanding book for older bodybuilders. Frank was in his 50's when he wrote this excellent guide to exercise for the older man. VSCL.
Facing Your Fifties: Every Man's Reference Guide to Mid-Life Health. By Gordon Ehlers, M.D., and Jeff Miller. New York, M. Evans and Co., 2002. Index, 370 pages. ISBN: 0871319543.
Fitness After 50. By Walter H. Ettinger, M.D., Brenda Wright and Steven N. Blair. Human Kinetics.
Fitness Over 50: An Exercise Guide from the National Institute on Aging.
Flexibility and Stretching: Bibliography, Links, Quotes, Notes
Gray Iron Fitness by Logan Franklin
Great Expectations: Health Fitness Leanness Without Suffering
Green Way Blog by Mike Garofalo
Hardcore Bodybuilding: A Scientific Approach. By Frederick C. Hatfield, Ph.D.. Foreword by Tom Plantz. New York, Contemporary Books, 1991. Index, bibliography, 428 pages. ISBN: 0809237288. VSCL.
High-Intensity Training the Mike Mentzer Way
How to Live the Good Life: Advice from Wise Persons
HyperstrikeThe "Workout Lab," by Yvonne Rayburn, Certified Fitness Trainer.
Jobs' Body: A Handbook for Bodywork. By Deane Juhan. Foreword by Ken Dychtwald. Barrytown, New York, Station Hill Press, 1987. Index, bibliography, 365 pages. ISBN: 0882681346. VSCL.
Joe Weider's Ultimate Bodybuilding: The Master Blaster's Principles of Training and Nutrition. By Joe Weider with Bill Reynolds. Chicago, Illinois, Contemporary Books, 1989. Index, 508 pages. ISBN: 0809247151. VSCL.
The Importance of Post-Workout Nutrition. By John Berardi.
Indoor Cycling, Stationary Bicycling, Spinning Links, bibliography, resources, notes
International Council on Active Aging (ICAA)
Kill the "Old" Myth by John Pasco
Kinesiology of Exercise. By Michael Yessis. Masters Press, 1992.
LaLanne, Jack, 1914-2011A Legend in the fitness world. He was a Super Hero of sorts for many of us older folks.
Rest in Peace dear friend and guide! Many Thanks! He Walked the Talk to the end.
Lean for Life: Stay Motivated and Lean Forever- The Lifestyle Approach to Leanness: Balanced Diet, Aerobic Exercise, Weight Training
Lifestyle Advice from Wise Persons
Lifting for Life - Dave Draper (AARP Bulletin)
Live Young Forever: 12 Steps to Optimum Health, Fitness and Longevity. By Jack LaLanne. Robert Kennedy Pub., 2009. 304 pages. ISBN: 1552100642.
Mind Over Matter: Higher Martial Arts. By Shi Ming with Siao Weijia. Translated by Thomas Cleary. Berkeley, California, Frog, Ltd., 1994. 102 pages. ISBN: 1883319153. VSCL.
Muscle Building and Strength Search Portal
The New Rules of Lifting: Six Basic Moves for Maximum Muscle
Nutrient Timing: The Future of Sports Nutrition. By John Ivy and Robert Portman. Basic Health Publications, 2004. 224 pages. ISBN: 1591201411.
Green Pathways in the Green Valley - A Blog by Mike Garofalo
Use a p90x workout to better your physical fitness!
"Peak Performers" by Matthew Solan and Phil Catalfo. Yoga Journal, October, 2001, p. 89+. How the practice of yoga has helped many top level athletes.
Personal Best: The Foremost Philosopher of Fitness Shares Techniques and Tactics for Success and Self-Liberation
Photographs of Senior Bodybuilders
Images for Bodybuilding Seniors
Physical Subculture. By Chip Conrad. Bodytribe Fitness Gym in Sacramento.
Pilates: Links, Bibliography, Resources, Quotes, Notes
Power to the People. By Ravel Tsatsouline. Dragon Door Publications, 1999.
A Practical Approach to Strength Training. By Matt Brzycki. Chicago, Illinois, Masters Press, 1995, 3rd Edition. Index, bibliography, 248 pages. ISBN;: 1570280185. VSCL.
Principles of Anatomy and Physiology. By Gerald J. Tortora and Nicholas P. Anagnostakos. New York, Harper and Row Pub., 1990. Sixth Edition. 956 pages plus index, glossary, and appendices. ISBN: 0060467045. This is a standard college textbook on the subject. VSCL.
Qigong: Guides, Routines, Bibliographies, History Qigong (Chi Kung, Chinese Yoga) is a style of Chinese exercise and meditation, energy work, health and fitness regimens of very ancient origin.
Relaxation (Song) and Tai Chi Chuan Quotes, links, bibliography, notes.
Revitalize Your Life. By Jack LaLanne. Hastings House, Daytrips Pub., 2nd Edition, 2004. 196 pages. ISBN: 0803820577.
Ripped: Clarence Bass This is an outstanding website with scores of excellent articles, reviews, information, success stories, and references. Clarence Bass, born in 1937, is an excellent guide to fitness for persons over 50.
Ripped 3: The Recipes, The Routines and The Reasons
The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades. By Pavel Tsatsouline. West Chester, Ohio, Dragon Door Publications, Inc., 2000. Bibliography, 143 pages. ISBN: 0938045326. A 1 pod kettlebell weights 16Kg or about 36 pounds. A no-nosense, ass kicking, hard driving workout style using Russian kettlebell workout routines. VSCL.
Senior Citizens Exercise and Fitness - Red Bluff
Senior Exercise: Fitness Information and Solutions. Grey Iron Fitness by Logan Franklin.
Solo Training: The Martial Artist's Guide to Training Alone. By Loren W. Christensen. Turtle Press, 2001. 304 pages. ISBN: 1880336596. VSCL.
Starting Strength: Basic Barbell Training
Stretching and Flexibility: Links, Bibliography, Quotes, Notes.
Strength and Muscle Building Search Portal
Strength for Life: The Fitness Plan for the Rest of Your Life
Strength Training. An emphasis on strength training for older persons. Bibliography, links, resources, quotations. By Michael P. Garofalo, M.S.
Strength Training Anatomy
Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action
Strength Training Elderly Nursing Home Patients
Strength Training for Seniors - Google Search
Strength Training for Seniors: How to Rewind Your Biological Clock. By Michael Fekete, CSCS, ACE. Alamedia, California, Hunter House, 2006. Index, 134 pages. ISBN: 0897934784. VSCL.
Strength Training for Seniors: Bibliography, Links, Resources, Quotes, Notes. By Mike Garofalo.
Strength Training for Seniors. By Wayne L. Westcott, Ph.D. YMCA.
Strenth Training for Seniors: An Instructor's Guide for Developing Safe and Effective Programs. By Wayne L. Westcott and Thomas R. Baechle. Champaign, Illinois, Human Kinetics Publishers, 1999. 224 pages. ISBN: 0873229525. VSCL.
Strength Training Over 50: Stay Fit and Fabulous. By D. Cristine Caivano. Barron's Educational Series, 2005. 160 pages. ISBN: 0764158120.
Strength Training Past 50. By Wayne L. Westcott, Ph.D. and Thomas R. Baechle. Ageless Athlete Series. Human Kinetics Publishers, 1997. 2nd Edition in 2007. 231 pages. ISBN: 0880117168.
Stretching, Flexibility, Range of Motion: Resources, Bibliography, Links. Compiled by Mike Garofalo.
Stretching Anatomy
T'ai Chi Ch'uan and Qigong: Cloud Hands Guides, Lessons, Bibliographies, Links, Resources, Information.
Tehama Family Fitness Center, Red Bluff, California. I have taught yoga, tai chi chuan, qigong, spin cycling, and pilates at this excellent gym since 2004.
Use a p90x workout to better your physical fitness!
Valley Spirit Center. Red Bluff, California. Instructor: Michael P. Garofalo, M.S..
VSCL = Valley Spirit Center Library, Red Bluff, California.
Weightlifting for Seniors: Google Search
Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle. By Karl Knopf, M.D. Ulysses Press, 2005. 128 pages. ISBN: 1569755116.
Weight Training: Steps to Success. By Thomas R. Baechle and Barney R. Groves. Human Kinetics Publishers, 2nd Edition, 1992.
Well Being, Fitness, and Healthy Living By Mike Garofalo.
What's the Best Workout for Seniors?
Working Out, Working Within: The Tao of Inner Fitness Through Sports and Exercise. By Jerry Lynch and Chungliang Al Huang. New York, Jeremy P. Tarcher/Putnam, 1998. 264 pages. ISBN: 0874779138. VSCL.
Yoga: Bibliography, Links, Resources, Quotes, Notes
Yoga for Men: Postures for Healthy, Stress-Free Living. By Thomas Claire. Franklin Lakes, New Jersey, Career Press, New Page Books, 2004. Index, 262 pages. ISBN: 1564146650.
Yoga, Red Bluff, California - Michael P. Garofalo, Instructor
Yoga: The Path to Holistic Health. By B.K.S. Iyengar. London, Dorling Kindersley, 2001. Glossary, index, 416 pages. ISBN: 0789471655. Lavishly illustrated compendium of essential poses, routines, prop use, and yoga routines to help specific health problems. The renowned Yogacharya B. K. S. Iyengar was born in India in 1918. VSCL.
Quotations
Strength Training, Weightlifting, Bodybuilding
"Start slowly and increase the vigor and duration of the activity as your fitness improves."
- American Medical Association
Use a p90x workout to better your physical fitness!
Six Keys to Bodybuilding Success
1. "Set realistic goals― short and long term.
2. Plan an orderly and thorough routine to train the entire body.
3. Make a commitment to stick to your routine for four to six weeks to realize the changes and benefits, develop perseverance and create a habit.
4. Establish enthusiasm for your training, the driving force to perform successfully.
5. Ease into an appropriate training program with a wholesome, thoughtful nutritional plan: proper foods, amounts and order of consumption.
6. Be confident from the beginning that the application of these sound principles will produce the desired results."
- Dave Draper, Brother Iron Sister Steel, p. 33
"You should prepare to follow the program for 90 days. Why? Because behavioral research indicates that it takes 90 days to prepare for change, build a new behavior, become confident in the face of high-risk triggers, and move past the likelihood of relapse. Brain research also suggests that it takes a few months of practicing a new behavior to create permanent change."
- John C. Norcorss, Ph.D., Changeology, p. 7
The Principles of Weight Training: Overload, Progression, Specificity, Rest and Recovery, Nutrition, Variety, and Proper Attitude.
Listen to what some other people have said about having the Proper Attitude: motivation, intention, desire, goals, determination, willpower, and focus:
�Weight lifting is about lifting the impossible, overcoming the unachievable. If you don�t lift things that are hard, and only do the things you can do, it�s only going to get boring. Unless you want to lift beyond your limits to get stronger, to achieve new goals, and to be satisfied, you got to lift past these challenges, and still lift the things you think are impossible to really understand how your true strength will show. Lift how I lift, see how I lift, watch how I lift, learn how I lift, and your true strength will come forth and be revealed�
� Chasers Holmes
�When it comes to eating right and exercising, there is no �I�ll start tomorrow.� Tomorrow is disease.�
� V.L. Allinear
�To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men�.
� Fred Hatfield
"Take care of your body. It�s the only place you have to live.�
� Jim Rohn
�When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.�
� Herophiles
By trying hard we often achieve more than we dare hope.
You can't push yourself forward by patting yourself on the back.
Waiting to do something isn't enough, you must do it.
You can never achieve great success without great exertion.
�Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.�
� Arnold Schwarzenegger
"There is no point in being alive if you cannot do the deadlift."
- Jon Pall Sigmarsson
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same."
- Carlos Castaneda
How to Live the Good Life: Advice from Wise Persons
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
- Arnold Schwarzenegger
"Winning is not normal, and people who win do so by following an abnormal path. The discipline and dedication and sacrifices are incomprehensible to the thousands, standing outside looking in, who are capable of joining, yet unwilling to pay the price of admission."
- Steve Trippe
"It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary."
- Winston Churchill
�The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.�
� Anthony Robbins
�Most of us think we don�t have enough time to exercise. What a distorted paradigm! We don�t have time not to. We�re talking about three to six hours a week � or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 � 165 hours of the week.�
� Stephen Covey
"To give anything less than your best is to sacrifice the gift."
- Steve Prefontaine
"If you fully believe you will be successful and can visualize yourself being successful, you will succeed."
- Tom Platz
�I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.�
� Jack LaLanne
I don't have time to lift, I make time.
�Intensity builds immensity�
� Kevin Levrone
�To keep the body in good health is a duty� otherwise we shall not be able to keep our mind strong and clear.�
� Buddha
Have the courage to accept what you can't alter and to alter what you can't accept.
Thoughts are mere dreams until you put them into practice.
If you waste today crying over yesterday, you'll be able to waste tomorrow crying over today.
"Perfection is not attainable, but if we chase perfection we can catch excellence."
- Vince Lombardi
"Accept the challenges so that you can feel the exhilaration of victory."
- General George Patton
"There is no failure except in no longer trying."
- Elbert Hubbard
"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."
- Arnold Schwarzenegger
"If",."perhaps" and "but" never got any person anywhere.
The most important day of your life is today.
"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak"
- Thomas Carlysle
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
- Henry Rollins.
"Squat more!"
- Jesse Marunde
"That which does not kill us makes us stronger"
- Friedrich Nietzsche
"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development."
- Ernie Taylor
"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards."
- Paul "Bear" Bryant
"Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness"
- Daisaku Ikeda
"We don't know who we are until we see what we can do."
- Martha Grimes
Quotations
General Fitness, Lifestyle, Healthy Living
Cultivating a Positive Mindset
"Think in a calm, pacified, and reflective manner instead of being disturbed, agitated, and impulsive in one's reactions.
Put ideas together rationally and arrive at the right judgment even in the absence of obvious evidence or proof.
Decide, plan, and execute a course of action in a patient, persistent, and disciplined manner.
Recognize the changes and be flexible in adapting to them.
Observe and perceive things with a sense of humor instead of outrage, indignation, and anger.
Let go of useless and counterproductive thoughts, desires, and ambitions instead of being preoccupied with them.
Relax and meditate or rest.
Resist temptation and coercion."
- Michael Fekete
Strength Training for Seniors, Hunter House, 2006, p. 36
How to Live the Good Life: Advice from Wise Persons
Six Keys to Bodybuilding Success
1. "Set realistic goals― short and long term.
2. Plan an orderly and thorough routine to train the entire body.
3. Make a commitment to stick to your routine for four to six weeks to realize the changes and benefits, develop perseverance and create a habit.
4. Establish enthusiasm for your training, the driving force to perform successfully.
5. Ease into an appropriate training program with a wholesome, thoughtful nutritional plan: proper foods, amounts and order of consumption.
6. Be confident from the beginning that the application of these sound principles will produce the desired results."
- Dave Draper, Brother Iron Sister Steel, p. 33
"You should prepare to follow the program for 90 days. Why? Because behavioral research indicates that it takes 90 days to prepare for change, build a new behavior, become confident in the face of high-risk triggers, and move past the likelihood of relapse. Brain research also suggests that it takes a few months of practicing a new behavior to create permanent change."
- John C. Norcorss, Ph.D., Changeology, p. 7
You can reverse your biological age by:
"1. Changing your perceptions.
2. Deep rest, restful awareness, and restful sleep.
3. Lovingly nurturing you body through healthy food.
4. Using nutritional complements wisely.
5. Enhancing mind/body integration: breathing exercises, yoga, tai chi, qigong, aikido, etc..
6. Exercise: strength and aerobic conditioning.
7. Eliminating toxins from you life.
8. Cultivating flexibility and creativity in consciousness.
9. Love and loving relationships.
10. Maintaining a youthful mind."
- Grow Younger, Live Longer: Ten Steps to Reverse Aging.
By Deepak Chopra, M.D., and David Simon, M.D.. New York, Harmony Books, 2001.
Index, references, p. 64. ISBN: 0609600796.
"If we look beyond Platonic sources, we will be reminded that Socrates "took care to exercise his body and kept it in good condition" by regular dance training. "The body," he declared, "is valuable for all human activities, and in all its uses it is very important that it should be as fit as possible. Even in the act of thinking, which is supposed to require least assistance from the body, everyone knows that serious mistakes often happen through physical ill-health." Socrates was not the only ancient philosopher to celebrate physical health and advocate somatic training and refinement. Before him, Cleobulus, a sage "distinguished for strength and beauty, and acquainted with Egyptian philosophy, " "advised men to practice bodily exercise." Aristippus (hedonistic pupil of Socrates and founder of the Cyrenaic school) claimed "that bodily training contributes to the acquisition of virtue," while Zeno, founder of the Stoics, likewise urged regular bodily exercise, claiming that "proper care of health and one's organs of sense" are "unconditional duties." Though rating mental pleasures above bodily ones, Epicurus still affirmed "health of body and tranquility of mind" as the twin goals of philosophy's quest for "a blessed life.""
- Richard Schusterman, Body Consciousness, 2008, p 17
"The number of over-55 health and fitness club members has increased nearly sixfold since 1993, to 10.2 million, according to a recent study by the International Health, Racquet and Sportsclub Association. They now account for a quarter of all memberships."
- AARP Bulletin, January 2006, "Pumping Platinum", p. 3
How to Live the Good Life: Advice from Wise Persons
Ten Positive Energy Prescriptions
"1. Awaken intuition and rejuvenate yourself.
2. Find a nurturing spiritual path.
3. Design an energy-aware approach to diet, fitness and health.
4. Generate positive emotional energy to counter negativity.
5. Develop a heart-centered sexuality.
6. Open yourself to the flow of inspiration and creativity.
7. Celebrate the sacredness of laughter, pampering, and the replenishment of retreat.
8. Attract positive people and situations.
9. Protect yourself from energy vampires.
10. Create abundance."
- Judith Orloff, M.D..
Positive Energy, 2004
A Twelve-Point Program for Healthy Aging
"1. Eat an anti-inflammatory diet.
2. Use dietary supplements wisely to support the body's defenses and natural healing power.
3. Use preventive medicine intelligently: know your risks of age-related disease, get appropriate diagnostic and screening
tests and immunizations, and treat problems (like elevated blood pressure and cholesterol) in their early stages.
4. Get regular physical activity throughout life.
5. Get adequate rest and sleep.
6. Learn and practice methods of stress protection.
7. Exercise your mind as well as your body.
8. Maintain social and intellectual connections as you go through life.
9. Be flexible in mind and body: learn to adapt to losses and let go of behaviors no longer appropriate for your age.
10. Think about and try to discover for yourself the benefits of aging.
11. Do not deny the reality of aging or put energy into trying to stop it. Use the experience of aging as a stimulus
for spiritual awakening and growth.
12. Keep an ongoing record of the lessons you learn, the wisdom you gain, and the values you hold. At critical points in
your life, read this over, add to it, revise it, and share it with people you care about."
- Andrew Weil, M.D.
Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being, 2005, p. 239.
"Always strive to improve. Never be content to rest on your laurels. Making progress towards a challenging goal is what keeps you motivated. Challenge lights the fire. Progress keeps it burning bright. The key is to continually challenge yourself in an intelligent and thoughful way."
- Clarence Bass,Challenge Yourself - Leanness, Fitness & Health - At Any Age
�A study of over 250,000 men and women age 50 to 71 found that getting the recommended amount of moderate exercise (brisk walking for 30 minutes at a time, 5 days a week) cut risk of death by 27%. The recommended amount of intense exercise cut the risk of death by 32%. Those who reported getting any exercise also reduced their risk of death, compared to those who were inactive. This is the first large-scale study to show the effectiveness of the exercise guidelines. The study was published in the December 10, 2007 issue of the Archives of Internal Medicine.�
Exercise to Live Longer
The New Rules of Lifting: Six Basic Moves for Maximum Muscle
"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."
High Intensity Training by Mike Mentzer
Identity
Intensity
Duration
Frequency
Specificity
Adaptation
Progression
�If you want something you�ve never had, you must be willing to do something you�ve never done.� - Thomas Jefferson
"Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses." - Tom Platz
�To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men�. - 'Dr. Squat' Fred Hatfield.
"There's more to life than training, but training is what puts more in your life." - Brooks Kubik
"Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira
"If you think lifting weights is dangerous, try being weak. Being weak is dangerous." - Bret Contreras
How to Live the Good Life: Advice from Wise Persons
IFBBMasters(Over 50) Bodybuilding & Fitness
World Amateur Championships, 2004
My Personal Fitness Goals and Objectives in 2018 Michael P. Garofalo
Fitness, Exercise, Strength Training, Well Being, Health Mind-Body-Spirit Practices
Goals for 2018
Reduce my bodyweight to 225 pounds.
Reduce my quarterly A1C blood sugar test to under 6.5.
Strengthen my legs.
Advance my Tai Chi Chuan Skills.
Avoid injuries and prevent or ameliorate diseases.
Intensify my cardio-vascular conditioning routines.
Implement realistic training, play, recreation, and rest objectives for a 72 year old man.
Expand my scholarly activities, learning, and research.
Contribute something to my community and society.
Help my fellow students and our teachers.
Objectives for 2017
1. Walk continuously and briskly in the early morning for up to 3.6 miles (5.8 km) depending on time and energy
Walk for 3.6 miles every Monday, Friday, Saturday and Sunday
Add some fast walking, short sprints, and jump rope work.
Hiking and camping adventures 8 times in 2017: Washington, and Oregon
2. Diet, Eating, Nutrition Program, Medicines
Drink many glasses of water each day
Eat under 2,000 calories each day.
Reduce or eliminate the use of milk, eggs and cheese
Avoid second helpings
Eat light meals before bedtime
Avoid eating breads, chips, pasta, pastries, cookies, candies, cakes, pies
Eat protein with each meal
Eat a small snack in mid-morning and mid-afternoon as needed
Take all prescription medicines on schedule morning and night
Get my AIC level to under 6.5
Follow the medical plan by Mark Hyman, M.D., 2012, The Blood Sugar Solution
3. Move to Vancouver, Washington on March 16, 2017
Get all new physicians in Vancouver Get a home (rental or purchase) and move into new residenceExplore Taijiquan schools in area (Vancouver and Portland)
Explore gyms near our new home
Find walking paths in our new neighborhood and local area
4. Taijiquan Practice and Improvement Practice some Taijiquan each day.
Practice only 24 Yang, 108 Yang, 18 Chen, and 36 Cane.
Join a Taijiquan studio in Vancouver
5 . Yoga Practice and Improvement
Read and research yoga books
Practice once at home twice each week
6. Assessments and Tests
Assess progress towards goals and report on accomplishment of objectives on the 1st and 15th of each month.
Take twice daily blood sugar and blood pressure readings
Weekly body weight and waist measurements
7. Scholarly and Spiritual Activities Aims in 2017
Reading and research on Body-Mind Intelligence,Embodied Cognition, Somaesthetics, Metaphors, and Pragmatism.
Spend less time reading religious and/or spiritual texts, and more time studying science and philosophy.
11. Community and Society Contributions in 2017
Post to my Cloud Hands Blog on a regular basis.
Add materials to my _Green Way Research Webpages_on health, fitness, mind-body arts, nature studies, somatics, etc.
Contribute to helping family members financially and otherwise; and supporting charities.
Keep our home and yard maintained properly.
Devote time togardening and nature studies.
Try my best to be a decent, kind, and helpful person.
Improve and finish myTao Te Chingwebsite.
12. Sleep and Rest
Regular hours every day. Get 7 to 8 hours of sleep daily. Use techniques to reduce insomnia incidents.
Rest in my reclining chair, elevate my legs, and read.
Turn off television at 9pm or before.
Red Bluff, Tehama County, North Sacramento Valley, California
Red Bluff, Tehama County, North Sacramento Valley, Northern Central California, U.S.A. Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Willows, Corning, Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood, Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.
Paths to Fitness and Well Being
T'ai Chi Ch'uan - Internal Marital Arts
How to Live the Good Life: Advice from Wise Persons
� Green Way Research, Red Bluff, California, 2008-2017
This webpage was last modified or updated on December 8, 2017
Brief Biography of Michael P. Garofalo
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