Strength Training
Emphasis Upon Strength Training for People Over 50

Compiled By
Michael P. Garofalo
Personal Fitness Trainer, AFAA Certified
Yoga Instructor, Yoga Fit Level IV Certified

March 28, 2008

Bibliography and Links

Strength Training for Seniors

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. VSCLC.

Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action. By Mark Vella. New York, McGraw Hill, 2006. Index, glossary, 144 pages. ISBN: 0071475338. VSCLC.

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. VSCLC.

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. VSCLC.

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. VSCLC.

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. VSCLC.

Ba Gua Zhang: Links, bibliography, quotes, and notes. Circle walking internal martial arts.

Clarences Bass: Ripped This is an outstanding website with scores of excellent articles, reviews, information, success stories, and references.

Bibliography: Ripped

"Bodhi Building." By Fernando Pages Ruiz. Yoga Journal, August 2000, p. 84-91+.

Body Building After Age 50. By Owen R. Fonorow.

Breathing Exercises (Pranayama)

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

Cloud Hands Blog: Mind-Body Movement Arts
Taijiquan, Qigong, Yoga, Walking, and Gardening

Cloud Hands Index

Cloud Hands: Taijiquan and Qigong

Cross-Training for Dummies. By Tony Ryan and Martica K. Heaner. Foster City, California, IDB Books, 2000. Index, appendices, 350 pages. ISBN: 0764552376. VSCLC.

Diabetes Therapy - Exercise - Tai Chi Chuan and Qigong Bibliography, links, notes, quotes, and references to medical studies. 30Kb+

Draper, Dave. Weight Training, Bodybuilding, Diet and Nutrition by Dave Draper.

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. VSCLC.

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. VSCLC.

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

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. VSCLC.

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. VSCLC.

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. VSCLC.

Indoor Cycling, Stationary Bicycling, Spinning Links, bibliography, resources, notes

International Council on Active Aging (ICAA)

Kinesiology of Exercise. By Michael Yessis. Masters Press, 1992.

Lifting for Life - Dave Draper (AARP Bulletin)

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.

Muscle Building and Strength Search Portal

Nutrient Timing: The Future of Sports Nutrition. By John Ivy and Robert Portman. Basic Health Publications, 2004. 224 pages. ISBN: 1591201411.

"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.

Photographs of Senior Bodybuilders

    Bill Cunningham, 60+
    Al Deyer, 60+
    Clarence Bass, 60

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.

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. MGC.

Qigong: Links and Bibliography

Relaxation (Song) and Tai Chi Chuan Quotes, links, bibliography, notes.

Ripped: Clarence Bass This is an outstanding website with scores of excellent articles, reviews, information, success stories, and references.

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. MGC.

Senior Citizens Exercise and Fitness - Red Bluff

Solo Training: The Martial Artist's Guide to Training Alone. By Loren W. Christensen. Turtle Press, 2001. 304 pages. ISBN: 1880336596. MGC.

Stretching and Flexibility: Links, Bibliography, Quotes, Notes.

Strength and Muscle Building Search Portal

Strength Training. An emphasis on strength training for older persons. Bibliography, links, resources, quotations. By Michael P. Garofalo, M.S.

Strength Training Anatomy. By Frederic Delavier. Champaign, Illinois, Human Kinetics, 2001. 124 pages. ISBN: 0736041850. Revised edition of "Guide des mouvements de musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated guide to muscles at work. Both male and female models are used. VSCLC.

Sri Chinmoy

Strength Training Elderly Nursing Home Patients

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.

Strength Training for Seniors: Bibliography, Links, Resources, Quotes, Notes. By Mike Garofalo.

Strenth Training for Seniors: An Instructor's Guide for Developing Safe and Effective Programs. By Wayne L. Westcott and Thomas R. Baechle. Human Kinetics Publishers, 1999. 224 pages. ISBN: 0873229525.

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. 231 pages. ISBN: 0880117168.

T'ai Chi Ch'uan and Qigong: Cloud Hands Guides, Lessons, Bibliographies, Links, Resources, Information.

Tehama Family Fitness Center, Red Bluff, California. I teach at this fitness center/gym.

Valley Spirit Center. Red Bluff, California. Instructor: Michael P. Garofalo, M.S..

VSCLC = Valley Spirit Center Library Collection.

Weight Training: Steps to Success. By Thomas R. Baechle and Barney R. Groves. Human Kinetics Publishers, 2nd Edition, 1992.

Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle. By Karl Knopf.

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. VSCLC.

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. MGC.

Quotations

"Start slowly and increase the vigor and duration of the activity as your fitness improves."
- American Medical Association

"You can reverse your biological age by:

1. Changing your preceptions.

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.

"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

IFBB Masters (Over 50) Bodybuilding & Fitness
World Amateur Championships, 2004

Michael P. Garofalo's E-Mail

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.

Disclaimer

Paths to Fitness and Well Being

T'ai Chi Ch'uan - Internal Marital Art

Qigong - Energy Cultivation

Yoga

Walking

Meditation

The Spirit of Gardening

� Green Way Research, Red Bluff, California, 2008

Brief Biography of Michael P. Garofalo