Manhattan Fitness Blog

 So, here’s the quick background on dad, he’s 68, newly retired and to my knowledge never actually worked out. Sure, he’s done yard work, construction, moved furniture, wall papered, painted, laid tile, I mean just about everything and done it well, but has never been inclined to actually strength train. 

 I really impressed that at 68 he has the awareness that his strength and muscle mass are on the decline and that he’s displaying the open mindedness to take some direction ( dad, I know you think you know everything )

 Anyway in this first installment I wanted to impress upon him the importance of the internalization of movement by incorporating simple postures to immediately strengthen and lengthen. Also of importance is to incorporate proper technique early to decrease the risk of injury.

 Dad, I will be checking your progress-there will be a test

 Hal Miller - NYC Personal trainer uses the Gravity training system to target his shoulders, core and triceps.

The question, how should I order my exercise routine? A question just posed to me by a former client who’s now strength training on his own. There are certainly many techniques, but the easiest one to remember is to train the largest muscle groups first. Let’s say you’re doing a full body work out and you’re also a beginner, here’s a sample of what I might do, doing each 2-3x for 10-15 reps.
1. bench/chest press
2. body weight squat
3. back wide grip pulldown
4. stationary lunges
5. shoulder presses
6. leg curls
7. leg extension
8. bicep curl
9. tricep pushdown
This is very rudimentary and I may not use a routine like this at all, but it does point out the larger to smaller muscle group technique and also notice the opposing muscle group training which allows more rest in the beginning of a strength training routine.

 As a personal trainer and avid weight lifter, fatigue and over training often comes with the territory. Sometimes this is emotional and mental as well as physical and I need to come up with new mental strategies to keep myself motivated and willing to train. 

 Lately I’ve been ‘leaving some gas in the tank’ so to speak, I’m not pushing myself to the limit and leaving it all on the gym floor. This is allowing me to look forward to the next work out and finish what I started from the previous day. In my experience this takes a certain amount of physical and mental awareness which only comes from a consistent strength training program. In other words, keep showing up whether you like to or not, if you you bring the body, the mind will surely follow.

When it gets hot, like it has been I feel naturally inclined to lift lighter, so i do. It’s hot today in NYC, about 95 and really sunny. It’s pretty hot in the gym too, so I’m gonna lift light weights and keep my reps high. Today I trained my legs and chest using bi - sets
1. leg press/push ups
2. leg curl/bench press
3. cable fly/seated calf
4. life fitness chest press/leg extension
5. 3 min. on the UBE (upper bdy ergometer)
6. life fitness preacher curls/ military style push ups

Every thing was about 15 - 20 reps, maybe 15 - 30 sec rest when needed.