Flexibility for Men over 60s by Richard Uzelac

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flexible senior

While many assume that senior people can not be flexible, it is true that as we get older or body stiffer, there’s no reason that our age should let us down. Aging comes along with that, thus making it inevitable.  Regular exercise is always helpful for dealing with mobility problems, no matter what your age may be. If you’re feeling a little stiff and sore, a little regular exercise will help you hold up the decline of your mobility. 

Chair Exercises

  • Sit with your legs bent, feet on the ground. Lift your right foot and turn it in circles as if making a circle with your toes.
  • Stay behind the chair and step your left leg forward. Bend your right knee slightly, keeping both feet on the floor. Repeat on the other side.
  • Sit while moving your head to the right, then back to center, and then over to the left.
  • Hold a strap or tie in front of you with your hands far apart and then drop them in front of you so the strap is across your chest and then raise the strap over your head and repeat

Posture exercise

  • take your hands over the back while interlinking your hands. Then lift your chest, while drawing our shoulders raise your hands
  • Lie on your back with a strap, belt or tie around the sole of your right foot. Bend your left leg and place the foot on the floor. Straighten your right leg or keep it bent slightly. Repeat on the other side.
  • Tuck your arms behind your head, roll onto your stomach and lift your feet off the floor. Hold for 10 seconds.
  • To get your body into a more upright position, stand with your feet hip-width apart. Clasp your hands together and raise them above your head, aiming to reach the opposite side of your body by leaning across your hips. To deepen the stretch, grasp the top wrist of one hand and bend it over your opposite elbow.

Flexibility Routine Workouts for Seniors by Richard Uzelac

  

Yoga Vs Pilates: Which is better for you? By Richard Uzelac 

“I used to think the only way to get a good workout was through weights, but I tried Pilates and I love it!” – Richard Uzelac

 

1.Pilates

When it comes to increasing strength and flexibility, Pilates is a better choice than yoga. A combination of both might be more effective if you want to improve overall wellness. It;s not only for women by the way, I’ve always been bragging about how practical weight training is in my previous blogs. Still, I can’t help but share this another workout because Pilates makes me feel great in talking about flexibility.

When it comes to increasing strength and flexibility, Pilates is a better choice than yoga. A combination of both might be more effective if you want to improve overall wellness. It;s not only for women by the way, I’ve always been bragging about how practical weight training is in my previous blogs. Still, I can’t help but share this another workout because Pilates makes me feel great in talking about flexibility.

Joseph Pilates created this good workout. It engages your whole body and leaves you refreshed and alert, with a lot of self-confidence. It’s a total-body conditioning program that blends from Eastern and Western physical and mental conditioning philosophies. Did you know that people today live on average, about 80 years. That’s if they exercise regularly and eat well.

The Essence of Pilates

 

  • Stretches the tight muscles
  • Strengthen the deep stabilizing muscles, including postural muscles, to stabilize your spine.
  • Work on any alignment issues and develop core strength and stability.

 

 

2. Yoga

For some guys who love to do yoga. You wouldn’t want to start doing your routine without the Sun Yoga Salutation. A sun salutation is a series of 12 yoga poses (asanas) that are linked to each other in a sequence. It’s supposed to be an effective way to warm up before you start your workout or as part of your cool down routine. 

2. Treadmills

Running on a treadmill can help you actually up your calorie burn and improve your strength in the process. This also focuses building up your posture and the most easy way to stretch all your muscles and at the same time become flexible

3. Jog

Jogging may be ridiculously easy, yet it is the most powerful way to build your endurance. It’s also a good way to strengthen your joints and may prevent arthritis.

4. Bikes 

The fondest among and my most favorite, Biking. It’s not only enhancing your leg muscles but it also enhances your overall flexibility.

We always spend most of our days sitting, making our hips not in it’s full capacity because it is always at 90 degrees and our body has adapted to where it is. If we just have to do even any of these simple workouts I guarantee you will make the most out of your flexibility even at the age of 60 or 70.

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Body Weight Only Workout for Men over 60 by Richard Uzelac

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Robert Downey Jr, Brad Pitt, Jamie Fox, Keanu Reeves, Johnny Depp, and Denzel Washington are famous and good-looking celebrities, as everyone would tell. Would you believe it if I told you they’re over 55 and even some of them are already in their 60s? I bet you must be shaking your head off. While we almost thought that when we got to our 50s or 60s, we could lose our edge. Well we guess wrong these gals are evidence that we could still have our mojo even in our middle ages. Think it’s time to get started. The two important keys to having ourselves stay in shape are building our muscle mass and losing those built fats. As we get to this age, we must consider our strengths. Moreover, testosterone level drops. Thus I’ll tell you what kind of exercise I do in my 60s.

Guess it’s no sweat to know that as we age, our bodies wouldn’t stay at their level of cortisol tolerance. Having too much cortisol otherwise would have our testosterone even drop fast. So we don’t want to be going the other way around and crushing it. So we need to boost our testosterone and build metabolism hormones that help burn fat and build muscle. This is what we call a “Metabolic and BodyWeight Cardio Workout.”: A workout that only uses body weight. Remember that after every round of this routine workout, you will need to rest for one minute. And while doing each exercise for 30 seconds, follow it with 30 seconds of rest too. Let’s get started
 
    • Jumping Jacks – To start the round of this workout, we’re going to need this simple routine. Do not bow your head, and keep breathing all the way throughout the movement. You may also do an advanced version of this called predator jacks: Crouching down while grabbing the knees and exploding all the up.
    • Wide Grip Push Ups and Close Grip Push Ups – Looking to avoid muscle fatigue and strengthen your chest? This wide-grip pushup is a great exercise. It targets your chest and triceps and engages many muscle groups in one set. Close Grip Push up seeis keeping your hands close to each other while being close to your body 
    •  Bicycles-  this is gonna help you build your core and obliques and, at the same time, the lower back muscles. Meet the opposite elbow to the opposite knee while kicking your legs.
    • Regular Stand up Burpees – Keep in mind that this is not a push up and you need to keep this movement as fast as you can. You just have to keep your legs out quickly, like doing a push-up and then pushing up all the back to a standing position. This could be a great warm up exercise
    • Planks- Start with your body straight, shoulders stacked under the elbows, and palms facing down. Then squeeze the glutes, hold for 10 seconds,
    • Plank Hip Variation- This is just another plank variation, and the only difference is that you just need to raise your hips in the air  and then right back to the regular plank position
  • Mountain Climbing- It starts with a plank, and then you move your legs like climbing up so you might feel that you are skimming the floor. But you’re going to do it real fast, making it a very good cardiovascular exercise. 
Are you still feeling not in the mood to workout? check out these tips to help you move those muscles.

  • Muscle WARM UP – even if you feel like not working out on the day you could do warm up. Skipping work out doesn’t sound good of course unless you have an important reason like not feeling well or an urgent matter comes up. Put WARM UP on the number one list to your goal regimen. Warm-up makes your body in a perfect condition for a workout and helps prevent injury.
    • Remember that you’re doing this workout for your overall health and not to look good. Look always follows but the rule of the thumb is to live healthily. While building muscles and removing those fats, your body will be at its best and avoid many diseases such as diabetes, heart attack, liver diseases, and more.
    • Work on your posterior chain more often. This will minimise the body being pulled by gravity due to weak muscles. Back exercises target your spine and the back of your legs, thus doing more pulling exercises. 
    • Exercise your joints  As you age, your joints can feel stiff and achy. Regular exercise can ease the pain associated with arthritis and reduce joint stiffness. It can also help preserve your body leanness and help you build muscle..
  • Remember don’t push yourself too hard on Dumbells and Deadlift – As we grow older, our tendons over the stomach weaken so when you have too much pressure in doing deadlifts or dumbells, you could develop a hernia. You might probably need abdominal support while doing this, like a gym belts.  To be safe do bodyweight lifting only.Take it from a California State Power Lifting NASA in 1991 and 1992 Richard Uzelac
You’ve got this! Remember the tips above and modify your workout routine to whatever suits you. You also don’t need to go to the gym and can do this at your place. I know it sounds a little embarrassing having to workout in front of your family bet you, this will make you cooler. And avoid those workouts that you think are hard for your body as the whole point of this workout is to prolong your testosterone and get those charm and look like you’re not even a day older with like 50? When you’re 60.

-Richard Uzelac

Rchard Uzelac's Best Weight Training Exercises

Best Weight Training Exercises for Over 60 by Richard Uzelac

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Many studies show that “simple resistance exercise training”—or weightlifting—is best for people over 60. It’s more effective at strengthening bones and muscles, thickening skin, and boosting cognitive function than other types of workouts, according to a study in the Journal of the American Medical Association (JAMA). What’s more, one session can be as brief as just 10 minutes!

“The aging process isn’t inevitable. You can fight it with regular exercise,” says Richard Uzelac.

The benefits don’t stop there, though. Contrary to popular belief that weight training will make you get bulky, it helps men gain or maintain muscle tone while simultaneously shedding fat. Training also makes climbing stairs or picking something off the ground easier since it strengthens those muscles too.

So how do you get the most benefit? The biggest mistake you can make is doing too much weightlifting in one session. Even if you’re told to lift heavy, don’t exceed your “one-repetition maximum” (1RM) in a set of eight to 12 reps. That’s when you should stop—especially if you have joint pain or are on medication.

In addition to strength training, try other exercises that target different body parts—and do them at least two or three times per week.

Related Article: Richard Uzelac’s Top 10 Fitness Tips for Men Over 60

Richard Uzelac shares his favorite exercises for anyone over 60 to try, including his top weightlifting exercises that won’t put your joints at risk.

Top Weightlifting Workouts

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Get a Summer Body in 10 Steps

How to Get a Summer Body in 12 Steps

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The key to a healthy and fit physique is consistency. Even if you don’t have too much time, you should try to get at least one workout daily. These workouts typically take less than an hour and can be accomplished without equipment.

That’s why swimmers, runners, and even weight lifters can work out in the mornings. But if you’re like many men, you’re probably not used to being active outside during summer. It can be difficult to stay focused and motivated when temperatures rise, and your schedule is packed. If that’s the case, you will need a plan to get in shape without suffering from exhaustion or overtraining.

Richard Uzelac Says, “The rewards of getting fit are endless for men and women. It’s great for your mind, body, and spirit. You will have more energy to play sports with your kids or spouse or do whatever you want.”

Do you want to shed that extra weight and get a summer body? Richard Uzelac, a lifetime fitness enthusiast, has put together ten steps to do just that.

Summer Body in 12 Steps:

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Richard Uzelac’s Top 10 Fitness Tips for Men Over 60

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As someone who’s been involved in fitness all his life—I’ve competed as a wrestler ever since high school and won my last wrestling tournament at the age of 45—I know how regular exercise can improve men’s health, especially after you reach a certain age. While I love martial arts (boxing, kickboxing, MMA, Muay Thai, and Brazilian Jiu-Jitsu), there are other workouts for men over 60 you can try.

“The key is to keep moving and prevent the loss of muscle mass that starts after around 30. By the way, losing your muscles is not an inevitable consequence of aging but of inactivity! So you must make time for activities that help you stay in shape, avoid injuries and prevent heart disease and diabetes,” Richard Uzelac adds.

Your exercise routine doesn’t have to be so different from that of younger men, but I advise you to aim for lower intensity and play it safe. Other than that, anything goes: exercises such as lifting weights, resistance bands, bodyweight workouts, cycling, swimming, and tai chi are all suitable for men over 60 looking to get into shape.

In this guide, Richard Uzelac shares 10 fitness tips, including his favorite workouts for men over 60 and the rules to live by when you start working out. You will see how easy it can be to stay fit at 60!

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Richard Uzelac’s 90-Day Supplement/Workout Update: I’m stronger and bigger

Richard Uzelac’s 90-Day Supplement/Workout Update: I’m stronger and bigger.

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“Here is my ‘Richard Uzelac’s 90-Day Supplement/Workout Update: Yup, this is working, and it’s fun as hell to get gains like this when I’m over 60 years old!”

Richard Uzelac

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Richard Uzelac Finally Standing Beach

BCAAs! Richard Uzelac’s Latest Fitness Supplement

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BCAAs Cause Richard Uzelac to go all in with Old School Supplements, They Work!

BCAAs work! I’ve been taking them along with the Creatine and the other supplements I take for two full months. This group of supplements I researched about three months ago have done their stuff and I’m very happy with the results From now on, I promise not to just Supplement you all to death, or at least I’ll try not to.

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Richard Uzelac Adds Newest Supplement: Creatine! Wow!

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Richard Uzelac Fitness Advocate with David Kekich, CEO of Maximum Life Foundation
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Richard Uzelac Adds Creatine

Richard Uzelac adds Creatine powder to his daily regime.

Creatine has been around for over 40 years. In my twenties, I started taking both, but stopped taking them after my first bodybuilding and power-lifting competitions in my thirties. Creatine was making me retain water and I needed to cut weight for both competitions to compete well. In bodybuilding I needed to be shredded on stage. For power-lifting, I needed to cut down to the 181 lbs class. After the competitions, I stopped taking Creatine. Well, that was a mistake because both have helped me greatly in just two months!

It was a great move to add Creatine to my daily regime. Creatine has been around for over 40 years. In my twenties, I started taking both, but stopped taking them after my first bodybuilding and power-lifting competitions in my thirties. Creatine was making me retain water and I needed to cut weight for both competitions to compete well. In bodybuilding I needed to be shredded on stage. For power-lifting, I needed to cut down to the 181 lbs class. After the competitions, I stopped taking Creatine. Well, that was a mistake because both have helped me greatly in just two months!

Disclaimer: I’m not a Creatine Doctor

“Always check with your doctor before adding supplements to your diet and working out. I don’t do that, but you should.”

Richard Uzelac
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Richard Uzelac climbing Mt. Whitney at 13,500 feet elevation

Richard Uzelac New Supplements: UPDATE!

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As promised, I, Richard Uzelac, am back to give you an update on the four supplements I have been taking for SIX WEEKS!

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Richard Uzelac’s 4 Supplement Update Blog Post

Well, it has been six whole weeks since I started taking the following Richard Uzelac Supplements:

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Richard Uzelac’s Top 4 New Performance Supplements for Active Seniors

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Best Supplements for Strength, Endurance and Fat Burning, by Richard Uzelac

Supplements Prologue:

“I’ve been working out for almost 50 years now (since I was 2, Haha). And while I strongly believe in the old supplements standards (BCAAs, Creatine, Casein/Whey Isolate Proteins, Multi-Vitamins, Sleep, Fasting, Water) , I wanted to try some of the new Performance Supplements for Active Seniors that are trending now. This is why I wrote Richard Uzelac’s Top 4 New Performance Supplements for Active Seniors.
The first thing I learned is to keep using my standard supplements(listed above), but add these following 4 Supplements to counter act some of the testosterone and cortisol issues that come about with advancing age. After a bit of research I have settled on the following four Supplements that I am starting today. I will update this post or add a new blog in 30 days to report on the results.” – Richard Uzelac

Disclosure: I create these blogs to share for free. You will see links to the products I am trying or use. You can click on the links/ads and see more about the products. If you choose to buy them from these links I get 4.5% of the cost you pay. So if it is a $20 item, I would get 90 cents.

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