April 8, 2011
This webpage documents my reading and research about strength training for older persons. Since I am 65 years of age, and do strength training on a regular basis, I have a keen personal interest in this topic. Hopefully, other readers will find my notes on the subject of some use to them.
Bibliography, Links, Resoures, 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. By Mark Vella. New York, McGraw Hill, 2006. Index,
glossary, 144 pages. ISBN: 0071475338. VSCL.
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 - Ripped This
is an outstanding website with scores of excellent articles,
reviews, information, success stories, and references.
"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
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
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.
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
Green Way Blog by Mike Garofalo
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.
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.
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.
Lean
for Life: Stay Motivated and Lean Forever. By Clarence Bass.
Albuquerque, New Mexico, Clarence Bass Ripped Enterprises, 1989, 2007. 247
pages. ISBN: 0960971459. VSCL.
Clarence Bass, born in
1937, is an excellent guide to fitness for persons over 50.
Lifestyle Advice for 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
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.
Photographs of Senior Bodybuilders
Bill Cunningham, 60+
Al
Deyer, 60+
Clarence Bass, 60
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.
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. By Clarence Bass.
Albuquerque, New Mexico, Clarence Bass Ripped Enterprises, 1986, 2003. 195
pages. ISBN: 0960971432. VSCL.
Clarence Bass, born in
1937, is an excellent guide to fitness for persons over 50.
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.
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. VSCL.
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.
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!
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."
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.
"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
Lifestyle Advice for 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.
“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
Quotations
Motivation, Goal Setting, Visualization
Lifestyle Advice for Wise Persons
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
© Green Way Research, Red Bluff, California, 2008-2011
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
Senior's Fitness, Exercise, Strength Training, T'ai Chi Ch'uan, Qigong, Yoga,
Meditation
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75
Fitness
Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
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
Fitness over 55
Fitness over 60
Fitness over 65
Fitness over 70
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