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.
By Clarence Bass. Albuquerque,
Great Expectations: Health Fitness Leanness Without Suffering
New Mexico, 2007. 163 pages.
ISBN: 9780974768243. VSCL.
.
By Clarence Bass. Albuquerque, New Mexico, Clarence Bass
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
Hyperstrike
The "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, 1914-2011
A 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.
.
By Clarence Bass. Albuquerque, New Mexico, Clarence Bass Ripped
Enterprises, 1989, 2007. 247 pages. ISBN: 0960971459.
Clarence Bass, born in
1937, is an excellent guide to fitness for persons over 50. VSCL.
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.
By Geroge Sheehan, M.D.. Emmaus, Pennsylvania, Rodale Press, 1989.
242 pages. ISBN: 0878578587. VSCL.
Photographs of Senior Bodybuilders
Bill Cunningham, 60+
Al
Deyer, 60+
Clarence Bass, 75
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.
. By Clarence Bass.
Albuquerque, New Mexico, Clarence Bass Ripped Enterprises, 1986, 2003. 195
pages. ISBN: 0960971432. Clarence Bass, born in
1937, is an excellent guide to fitness for persons over 50. VSCL.
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.
By Mark Rippetoe. 3rd Edition. Wichita Falls, Texas, Aasgaard Company, 2011.
Index, 354
pages. ISBN: 978-0982522738. VSCL. This book focuses on
strength training for power-lifting and Olympic lifting movements. Black
and white photos and drawings. Sound and practical advice and instructions
on proper and effective lifting. Detailed discussion of the squat, press,
dead lift, bench press, power clean, assistance exercises, and programming
workouts.
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
"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
“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
"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."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"
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."
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.""
"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
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
residence
Explore 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 to
gardening and nature
studies.
Try my best to be a decent, kind, and helpful
person.
Improve and finish my
Tao Te Ching
website.
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
Older Persons Fitness, Exercise, Strength Training, Tai Chi,
Qigong, Personal Trainer
Senior Fitness, Exercise, Yoga, Taijiquan, Chi Kung, Yoga, Pilates, Meditation,
Walking
Bodybuilding for Seniors, Older Persons, and Retirees
Strength Training for Persons Over 50 Years of Age
Strength Training for Persons Over 55 Years of Age
Strength Training for Persons Over 60 Years of Age
Strength Training for Persons Over 65 Years of Age
Strength Training for Persons Over 70 Years of Age
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation, Yoga
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Meditation
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75
Fitness
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Walking
Grandmother, Grandfather, Older, Elderly, Great Grandmother, Great Grandfather
Aging, Aged, Old, Senior, Seniors, Octogenarian, Old Ones, Elder, Elders, Senior
Tai Chi Chuan, Taijiquan, Chi Kung, Qigong, Internal Martial Arts
Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Mike Garofalo, Michael P. Garofalo, Fitness Instructor, Red Bluff, California
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber,
Manton,
Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California
Weightlifting, Bodybuilding, Exercise, Conditioning, Physical Fitness,
and Training for People Over 50 Years of Age
Weightlifting, Bodybuilding, Exercise, Conditioning, Physical Fitness, and
Training for People Over 60 Years of Age
Weightlifting, Bodybuilding, Exercise, Conditioning, Physical Fitness, and
Training for People Over 65 Years of Age
Weightlifting, Bodybuilding, Exercise, Conditioning, Physical Fitness, and
Training for People Over 70 Years of Age
Golden Years, Codger, Codgers, Old Man, Old Woman, Patriarch,
Matriarch, Oldster, Golden Ager, Old Timer, Geriatrics, Gerontology,
Retired Person's Fitness, Retirees, Retirement,
Retiree Fitness, Senior Fitness, Seniors' Fitness
Fitness over 50
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Easy Workouts, Light Exercise, Mild Exercise, Moderate Exercise
Hatha Yoga, Raja Yoga, Fitness
Yoga, Pilates, Mat Exercises, Mindfulness Exercises
Fitness, Exercise, Strength Training, Tai Chi, Taijiquan, Chi Kung, Qigong, Yoga,
Meditation, Walking
Fitness for Seniors, Fitness for Older Persons, Fitness for Retirees
Personal Instruction, Classes, Lectures, Workshops, Seminars, Training, Lessons
Group Instruction