The big question as we age is how often should we workout?  Stats have now shown that if you do 20 minutes a day of something (i.e.- aerobics, swimming, lifting, walking, etc.- even housework at a moderate rate) you are helping your body.  Check with your Doctor first to make sure you can exercise.

As a trainer, I like to design programs for my clients (mostly seniors and disabled people) that helps to make their lives easier and placing a focus on their disability if possible.  In other words, if a client has heart problems, I will design a program to help strengthen their heart: often a combo of light weightresistance training with light aerobics,  If Diabetes is the issue, I make sure the client has eaten and taken their meds before exercising.  I also have them test their blood sugar before beginning.  I try to make sure that the client is registering at least 150 before exercising, and if the sugar level drops to low, I have them eat a bannana or drink some miilk during the exercise program.  Low impact aerobics are good for people with Arthritis- this keeps the muscles working and is easy on the joints.  Swimming and bicycling are two of the best forms of exercise.  They are non-weight bearing in nature.  The water and the bicycle supports the weight of the person's body.

If you want to build muscle (tone up only) - do lighter weights and more reps, more sets.  If you want to build bulky large muscles- do heavy weights, less reps but more sets.  Eating right is also the key for building muscle.  You need to balance carbs and protein.  Carbs give you the energy to workout and the proteins build the muscles.

If you need to lose weight alot of aerobic activity balance with eating less will help.  Gaining weight, do more weight training and eat more.  4 to 5 small meals a day, with more protein (meat, chicken, fish, etc.).  When people want to workout daily, if they want more toning and weight lose, I design a program of 3 days a week (light aerobics- Mon., Wed., Fri) and light weights (Tues, Thurs).  If they want to build muscle, I have them do heavy weights (Mon., Wed., Fri.) and light aerobics or vigorous aerobics (Tues., Thurs.).

The number of sets and reps you do also makes a difference.  For a beginner- One set of 8 - 12 reps is plenty until they build up.  Moderate programs can include 8 - 12 reps, 2 sets and extreme programs can be 12 - 15 reps, 3 or more sets. 

The person who uses his or her disability to stop them from working out, if the Doctor has oked them to workout will never advance.  The object is to work the body to help overcome the disabilty, but not so as to do further injury to one's self.

I workout every other day and I am a disabled Senior, as well as being a Personal Fitness Trainer and Endurance Sports Trainer.  My disabilities are: Herniated Discs (L3-4, L4-5), Pinched nerves across the lower back, Atrial Fibrillation, Bilaterial Hip Replacements due to Ostioarthritis, severe Ostioarthritis, Severe Scoliosis (curved spine), Diabetes- Type II, Spinal Stenosis, Sleep Apnea and torn Meniscus Cartilage in the right knee.

There isn't anything you can not accomplish.  Your only limitation is you!  Good Luck, Good Health.

  Try the 12 Second Sequence Workout!  You get a good strength and conditioning workout without getting large bulky muscles.  You also increase your endurance while losing weight.  This workout should only be done twice a week, with 2 days inbetween your workout days.  You will work every muscle group (Bicepts, Tricepts, Chest, Abs, Shoulders, Neck and Traps, etc.)  You can use ankle weights and dumbbells for this workout.  The ankle weights (plus squats) will work your lower body, while the dumbbells work the upper body.  The workout generally takes about 30 to 45 minutes depending on the number of exercises you do.

   You always use the proper form when doing the exercises, in order to get the maximum out of each exercise.  For example:  if you are doing curls, you do the lifting to a very slow 10 second count.  When you get to the point of maximum resistance, you hold the position for 2 seconds, then you lower the weights again, to a very slow 10 count.  Each exercise is done in the same way.  10 seconds up with the weight, 2 second hold and 10 seconds down with the weight.  You never do more than 5 reps to each set, and generally you don't have to do more than 2 sets of each exercise.  Start off gradually with only 1 set.  You will be sore!  So build up gradually (over a couple of weeks) to 2 sets on each exercise.  When you are finished with each exercise (curls, bench press, etc.) only wait 1 minute to 1 and a half minutes before you move on to the next exercise.  ALWAYS EXHALE ON THE LIFTING OF THE WEIGHTS AND INHALE ON LOWERING THE WEIGHTS, otherwise the exercises could raise your blood pressure.  NEVER HOLD YOUR BREATH WHILE LIFTING WEIGHTS.  Again, it can raise your blood pressure considerable.

   When you do the exercises in this manner, you will be using stabilizer muscles in addition to the muscle group you are trying work.  Generally, within two to three weeks you will be losing weight, firming up, building strength and endurance.  You also have to eat right for this to work.  Your diet should consist of the 40/40/20 ratio- 40% Protein, 40% Carbs and 20% Fat.  Avoid real starchy foods at night, eat more vegetables and try to eat small amounts, but eat every 3 hours- to jump start you metabolism.

  Fitness is a life long process and activity.  You can become involved at any age, but it is best if you begin early in life and continue the process for your entire life.  Workout in moderation, eat well and in moderation.  Fitness training for older and disabled people is necessary in order to maintain some level of quality of life.  I am a disabled Senior Citizen who also happens to be a Personal Fitness Trainer.  I have degrees in Physical Education, Recreation and Health.  I help seniors and disabled people to workout.  I design special fitness programs for them and train them in the comfort of their homes.

I require all clients to obtain a letter from their Doctors first, addressing any medical problems that they may have and stating that the client is able to exercise.  I then interview the clients- as to their medical problems addressing their limitations, as to the medicines that they are on and the limitations that the medicines may cause.  I fully address the client's medical and family medical history before any exercise begins.  I then test the client as to their Range of Motion, Cardiovascular Fitness, General Fitness Level, BMI, Strength, Endurance, Posture, Blood Glucose readings (if Diabetic), resting and exercising blood pressures and resting and exercising pulse rates.  I calculate the client's maximum target heart rate and percentage rates such as 50%, 60%, 70% of their rates in order to help the client workout comfortably without exceeding their rates.  I then design a Fitness Program specifically for that client, using all of the factors researched including their needs and goals.  A Fitness Program will incorporate one or more of the following:  Weight Training, Resistance Training, Cardio/Aerobic Training, Stretching and Balance Training, Flexibility Training and Functional Training.  My rates are reasonable and I do give discounts, including discounts for AARP members.

I am also an Endurance Sports Trainer which means that I work with Athletes and teach them the specific skills needed to obtrain the highest levels of performance in their particular sport(s).  I teach skills in the following sports: Football, Basketball, Baseball, Softball, Swimming, Jogging/Running, Volleyball, Field Hockey and Lacrosse.

I am certified as a Personal Fitness Trainer and Endurance Sports Trainer through NESTA (The National Exercise and Sports Trainer's Association).  I was an Emergency Medical Technician for 20 yrs. and am certified in First Responder First Aid, Basic First Aid, the Semi-Automatic Ambulance Defibrillator, CPR and the AED.

Anyone who resides in the Southeastern Massachusetts and Rhode Island area is welcome to contact me for in home Personal Training Fitness Programs.  You can reach me at CustomFit/SeniorFit Personal Fitness Trainers at:(508) 676-0755.