>One of the most heartening things they showed was a Scandinavian >experiment in which folks in their eighties, who had not been >particularly active before, started doing a moderately vigorous routine of stretches and workout. There appeared to be a measurable >increase in their mobility, a reduction in their chances of injury in >everyday life, and an increase in their perceived quality of life. >It's never too late to start! This string has really hit on something about which I feel very strongly. For a couple of years I worked as a personal trainer at a local gym. Before that I trained in fitness and self defense at a police academy for 17 years. I have taught strength training to people who varied in age from 16 to 83. I have had many students who were in their 60's or older and they all got great results. It is truly never to late until you are diagnosed as dead. I've seen several people refer to the difficulty of putting the boat on the vehicle and carrying it to the water. I doubt that any of us are paddling boats that weigh 70 lbs. so this shouldn't be a serious problem provided we're willing to do some resistance exercise to increase our strength a little and then use our brains to minimize the need for maximum strength. I'm quite strong but I still usually only lift half the weight of the boat in getting it on and off. I put the nose of the boat on the back bar of the minivan's rack and then walk back to the stern, lift it and slid the boat forward into position. Sometimes I walk in under the boat with one end on the ground until I reach balance point, and then stand up lifting the boat with my head in the bottom and my hand on the gunwales. I always wear my Tilley with that little foam pad in the crown when I do this one, as my bald dome hasn't any padding from hair. This way you lift with your legs, not your back and extended ar! ! ms. Getting to the water and back is the hardest part and I still just carry the boat, but this is the most strenuous part. 100 yards in soft sand leaves one puffing pretty hard, even with a fairly light 40 lb. boat. The vest way to go when this gets to be too much work is one of the dollies that can be folded/dismantled and put into the boat while you paddle. I've seen some pretty decrepit looking people wheeling their boats to the water and will probably join them in that method in a few years. Between then and now I think I'll rig up a strap I can throw over my shoulder or a yoke to carry it as canoe people do. There is _no_ reason that any otherwise fairly healthy person should be have any _serious_ problem in lifting their boat. The secret to building strength with the minimum periodic investment in workout time is doing weight/resistance training and doing the exercises you choose _sssslllloooowwwllllyyyyy_. Since everyone here is online, I refer you to <http://www.superslow.com> I'd warn you that the people there are a little evangelical and some seem to see muscle size as the goal of life. None of this detracts, seriously, from the effectiveness of the superslow technique. The major value of this protocol in the current thread is that is extremely safe for older bodies. In a nutshell you do your exercises taking a full 10 seconds for the lifting part of the movement and 5 full seconds for lowering the weight. This is such hard work that you reduce the weight used (if you have been already working out normally) by 30% and reduce the number of exercise repetitions from a range of from 8-12 to a range of from 4-8, i.e. use a weight you can lift at least 4 times and work up to 8 times, then add 5% more weight the next time you workout. I used this technique to multiply my strength to 3-4 times what is was when I started exercising and am now stronger at 61 than many of the gym denizens who are half my age, or less. This technique requires only 30 or so minutes 3 times a week when beginning, reducing the number of workouts per week as your strength multiplies. I now do one of these workouts _once_ a week and am still gaining strength slightly. (10-12! ! exercises at 15 seconds a repetition and a max of 8 reps equals two minutes an exercise and 20 to 24 minutes of actual exercising) Any amount of time spent doing this kind of intense resistance exercise over this minimum is wasted, and, in fact, probably detracts from strength improvement because it cuts into recovery time, the time it takes your body to recover and then go on to cause muscle hypertrophy (growth, sorry I was a biology major in college). In other words _do only one set of exercises, no matter how strong you get_. The stronger you are the longer the recovery period is. Strength can multiply by 3 or 4, but recovery ability never gets over about 1.4 times what it is when you are not exercising.>One of the most heartening things they showed was a Scandinavian >experiment in which folks in their eighties, who had not been >particularly active before, started doing a moderately vigorous routine of stretches and workout. There appeared to be a measurable >increase in their mobility, a reduction in their chances of injury in >everyday life, and an increase in their perceived quality of life. >It's never too late to start! This string has really hit on something about which I feel very strongly. For a couple of years I worked as a personal trainer at a local gym. Before that I trained in fitness and self defense at a police academy for 17 years. I have taught strength training to people who varied in age from 16 to 83. I have had many students who were in their 60's or older and they all got great results. It is truly never to late until you are diagnosed as dead. I've seen several people refer to the difficulty of putting the boat on the vehicle and carrying it to the water. I doubt that any of us are paddling boats that weigh 70 lbs. so this shouldn't be a serious problem provided we're willing to do some resistance exercise to increase our strength a little and then use our brains to minimize the need for maximum strength. I'm quite strong but I still usually only lift half the weight of the boat in getting it on and off. I put the nose of the boat on the back bar of the minivan's rack and then walk back to the stern, lift it and slid the boat forward into position. Sometimes I walk in under the boat with one end on the ground until I reach balance point, and then stand up lifting the boat with my head in the bottom and my hand on the gunwales. I always wear my Tilley with that little foam pad in the crown when I do this one, as my bald dome hasn't any padding from hair. This way you lift with your legs, not your back and extended ar! ! ms. Getting to the water and back is the hardest part and I still just carry the boat, but this is the most strenuous part. 100 yards in soft sand leaves one puffing pretty hard, even with a fairly light 40 lb. boat. The vest way to go when this gets to be too much work is one of the dollies that can be folded/dismantled and put into the boat while you paddle. I've seen some pretty decrepit looking people wheeling their boats to the water and will probably join them in that method in a few years. Between then and now I think I'll rig up a strap I can throw over my shoulder or a yoke to carry it as canoe people do. There is _no_ reason that any otherwise fairly healthy person should be have any _serious_ problem in lifting their boat. The secret to building strength with the minimum periodic investment in workout time is doing weight/resistance training and doing the exercises you choose _sssslllloooowwwllllyyyyy_. Since everyone here is online, I refer you to <http://www.superslow.com> I'd warn you that the people there are a little evangelical and some seem to see muscle size as the goal of life. None of this detracts, seriously, from the effectiveness of the superslow technique. The major value of this protocol in the current thread is that is extremely safe for older bodies. In a nutshell you do your exercises taking a full 10 seconds for the lifting part of the movement and 5 full seconds for lowering the weight. This is such hard work that you reduce the weight used (if you have been already working out normally) by 30% and reduce the number of exercise repetitions from a range of from 8-12 to a range of from 4-8, i.e. use a weight you can lift at least 4 times and work up to 8 times, then add 5% more weight the next time you workout. I used this technique to multiply my strength to 3-4 times what is was when I started exercising and am now stronger at 61 than many of the gym denizens who are half my age, or less. This technique requires only 30 or so minutes 3 times a week when beginning, reducing the number of workouts per week as your strength multiplies. I now do one of these workouts _once_ a week and am still gaining strength slightly. (10-12! ! exercises at 15 seconds a repetition and a max of 8 reps equals two minutes an exercise and 20 to 24 minutes of actual exercising) Any amount of time spent doing this kind of intense resistance exercise over this minimum is wasted, and, in fact, probably detracts from strength improvement because it cuts into recovery time, the time it takes your body to recover and then go on to cause muscle hypertrophy (growth, sorry I was a biology major in college). In other words _do only one set of exercises, no matter how strong you get_. The stronger you are the longer the recovery period is. Strength can multiply by 3 or 4, but recovery ability never gets over about 1.4 times what it is when you are not exercising. ------------------------------------------------------------------------- Dave Flory, San Jose, CA. dflory_at_earthlink.net ------------------------------------------------------------------------- Speak softly and study Aikido, then you won't need a big stick. ------------------------------------------------------------------------- ------------------------------------------------------------------------- Dave Flory, San Jose, CA. dflory_at_earthlink.net ------------------------------------------------------------------------- Speak softly and study Aikido, then you won't need a big stick. ------------------------------------------------------------------------- *************************************************************************** PaddleWise Paddling Mailing List - All postings copyright the author and not to be reproduced outside PaddleWise without author's permission Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.paddlewise.net/ ***************************************************************************
On Oct 15, 13:21, Dave Flory wrote: } Subject: [Paddlewise] Age and Strength for kayaking (was not young and nev > > I've seen several people refer to the difficulty of putting the boat > on the vehicle and carrying it to the water. I doubt that any of us > are paddling boats that weigh 70 lbs. so this shouldn't be a serious Have you weighed a Sea Lion lately? Fully outfitted, I think it's really close to 70 lbs. or more. Many of the rotomolded boats are close to that weight. -- Bob Myers InteleNet Communications, Inc. Email: bob_at_InteleNet.net 18101 Von Karman Avenue, Suite 550 Phone: 949-851-8250 x227 Irvine, CA 92612 Fax: 949-851-1088 http://www.intelenet.net/ InteleNet Communications is a subsidiary of FirstWorld Communications, Inc. http://www.firstworld.com/ *************************************************************************** PaddleWise Paddling Mailing List - All postings copyright the author and not to be reproduced outside PaddleWise without author's permission Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.paddlewise.net/ ***************************************************************************
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