After 50s

[mig]

Okay guys, I would like to have the perspective of those close to 50's and those who are 50 and older to recommend a good type of training considering that the practitioner has some experience in MA and some sport activtiies. Any suggestions about weight lifting, forms, stretching, sparring, conditioning, bulking up (reasonable, not into pumping iron)??

Thanks

[Oso]

i'd say that if you are in reasonable health with no specific limitations due to heart or joint health then you can pick what sounds like fun. the main limiting factor being what's close to you or how far you are willing to travel to train.

[SPJ]

I just turned 50.

I have injuries and other health issues.

everything in moderation

1 weight lifting routines for 30 min 10 pound or more in progression.

2 stretching and standing in postures 15 to 30 min

3. swim for 30 min

4. walk or hiking on trails for 60 min

--

moderate hitting or striking, speed and power is slowing down.

moderate jumps with jump ropes

--

totally 3 hours of physical activity daily.

I hike longer trails on weekends.

I frequent orange county wilderness parks and state parks.

:)

[donbdc]

I found a Trainer with a Martial Arts back ground who hooked me up w/ kettle bells and a TRX and some body weight exercises. I was 48 at the time since then I got certed by dragon door in kettle bells b/c I liked what they had done for me and wanted to learn more. I incorporate them into my training 3 times a week along with body weight stuff. I have in the past yr. started power lifting under the tutelage of Marty Gallagher. I am stronger and in much better shape than I was in my 20's and I am going to be 51 in a month.
All of those aches and pains form previous MA injuries are in check, I', still kicking and punching with no loss of flexability.

Don Berry DC RKC

[David Jamieson]

30-45 minutes of decent exercise every 2nd day consisting of cardio vascular endurance training and resistance training (lifting) with core work stretching at least once a week additionally will see you having good quality of life into your old age.

It is a sedentary lifestyle that CAUSES aches and pains, poor posture, tiredness and generally being in poor shape.

Our body and mind, we must use it, or lose it. and that's a fact jack.

Doesn't have to be martial anything, fitness is key.

also, start with mental exercises to maintain that acuity as well. sudoku, word puzzles, crosswords, painting drawing music..anything that requires attention and has complexity will keep you sharp and vitalized.

good luck and get started!

[sanjuro_ronin]

Okay guys, I would like to have the perspective of those close to 50's and those who are 50 and older to recommend a good type of training considering that the practitioner has some experience in MA and some sport activtiies. Any suggestions about weight lifting, forms, stretching, sparring, conditioning, bulking up (reasonable, not into pumping iron)??

Thanks

I assume you MA gives you the cardio and flexibility you need so I won't go into that, but the one thing we all tend to lose is strength and bone density as we get older.
And Strength training is the way to go to get strong and maintain stronger bones.

I assume you do heavy bag work so you probably get enough "ballistic" action in that regard, but I would probably suggest you add sprints to your regime - sprinting is far more "life specific" then distance running.

As for ST:
If you can join a good gym, do it, if not and are working out at home I suggest getting a power rack and at least 300 lbs of free weights, but 400 may be ideal.
Focus on the main compound lifts:
Squats
Deadlfits
Overhead presses
Chins Dips
Bench press
and add Curls and calf raises too.

Don't do them all in one session though and make sure you get a day's rest between them, including your standard MA routines.

Without knowing more specifics ( goals) and your weekly routine, I can't really suggest anything specific.

[SteveLau]

Let me turn myself in first. I am in my early 50s, and I still carry some physical injuries. My suggestion to people after 50s is do get physical if you can. People in that age group is starting to become old people. I go for the method of strength training is not a minor part if you know what I mean. Having good strength will enable old people to prevent injured and still have a happy life in their later years. In general, we should look at our life style as a whole in order to live satisfactory. That means it got to be healthy both physically and mentally.



Regards,

KC
Hong Kong

[David Jamieson]

Got a guy in our lodge who is early 60's and started using a Personal Trainer last year.

what a huge difference!!!!

Brightness in the eyes, colour in the skin, spring in the step.
The physical exercise has literally transformed this man in one year in his 60's.

Don't despair in other words! Don't deny yourself the opportunity to see who you are.

As nike says, just do it. :)

[donbdc]

Got a guy in our lodge who is early 60's and started using a Personal Trainer last year.

what a huge difference!!!!

Brightness in the eyes, colour in the skin, spring in the step.
The physical exercise has literally transformed this man in one year in his 60's.

Don't despair in other words! Don't deny yourself the opportunity to see who you are.

As nike says, just do it. :)

If you are over 50, Invest in your self and get a good trainer. Find one with an FMS certification that can screen you for imbalances that can lead to potential injuries and prescribe appopriate corrective exercises is a plus as well.
Look at this link, good info and a list of certified trainers and health care specialist who understand movement!
http://www.functionalmovement.com/SITE/

Don Berry DC RKC

[hungheikwan]

My optometrist has recommended that I stop sparring, since near-sighted guys of my age (53) and older have a better chance of detached retinas. I've had to cut down on shuai chiao as well. Please consider having an annual eye exam if you intend to spar.

[SIFU RON]

Once we stop moving we may as well give up. Exercise is a must in our lives regarless of what kind it is, for example walking is a natural method and it's free.

Back in 1975 I was paralyzed because of an auto accident. Physical Therapist's taught me how to rebuild my injured body, the knowledge of Kung Fu - Tai Chi played an important roll also. The injuires haunt me today, I live with it as we all can.

You will find some well informed folks on this forum and I hope we can be of help.

Strengthen the muscles that support the injured areas of your body and don't let your body stiffen up.

my best to you.

Sifu Ron

[David Jamieson]

My optometrist has recommended that I stop sparring, since near-sighted guys of my age (53) and older have a better chance of detached retinas. I've had to cut down on shuai chiao as well. Please consider having an annual eye exam if you intend to spar.


Sparring isn't a necessity really in my opinion.
It's fun for young men and older guys alike, but if you are not seriously competing and fighting for good purses, why risk brain injury? Or eye injury, or broken nose or any of it? For what? Bragging rights?

[donbdc]

Wonderful Video
http://vitality.yahoo.com/video-second-act-ernestine-shepherd-25498999

Don Berry DC RKC

[SIFU RON]

Excellent ---- thank you

[mig]

Thanks for your valuable comments. It all makes sense and now the beginning of the after 50s there is a lot to learn. I am learning more about nutrition, how to heal arthritis and joints injuries and with the help of acupuncture I started seeing gret benefits. Going natural is the way to, DO NOT take supplements for bulking muscles unless you know they won't hurt you. Inadvertently, I took whey protein and all sort digestive problems started and until I stopped taking it my problems as gases, skin rashes and others were gone in less than two days.
Thanks again and keep the great work

Mig

[hungheikwan]

in response to Mr. Jamieson:

You're right, of course - sparring isn't necessary. I only offer the suggestion if the OP is engaging in contact practice.