Exercising for Senior Shooters

There has been frequent talks about getting into shape to help with our shooting, especially us older folks.  Those who have Medicare can enroll into a program known as Silver Sneakers and just about go to any gym in the country.  I was a little suspicious at first, expecting a big sales pitch but there's no cost for membership.  One can enroll Online and print out your membership card.  I joined 24 hr Fitness and have used their other facilities when traveling.  So there's little excuse for not feeling and looking better, and shooting better.  I go to the gym 2-3 times a week and shoot typically 3 times a week.  What a life!

I'm digging fence posts for my wayward beagles.

I changed out some suspension components and repaired a flat right front on my class eight dump today. My belly is still big, the only difference is now my back hurts also.

Begin by standing on a comfortable surface, where you have plenty of
room at each side.

With a 5-lb potato bag in each hand, extend your arms straight out
from your sides and hold them there as long as you can. Try to reach
a full minute, and then relax.

Each day you'll find that you can hold this position for just a bit
longer. After a couple of weeks, move up to 10-lb potato bags.

Then try 50-lb potato bags and then eventually try to get to where
you can lift a 100-lb potato bag in each hand and hold your arms straight for
more than a full minute. (I'm at this level.)

After you feel confident at that level, put a potato in each bag.


Thanks Rover over at TargetTalk!
- Dave

james r chapman wrote:I'm digging fence posts for my wayward beagles.

Put that PHD* to work!




* Post Hole Digger

john bickar wrote:

james r chapman wrote:I'm digging fence posts for my wayward beagles.

Put that PHD* to work!




* Post Hole Digger

I don't care what others say, I enjoy your wit!

dronning wrote:Begin by standing on a comfortable surface, where you have plenty of
room at each side.

With a 5-lb potato bag in each hand, extend your arms straight out
from your sides and hold them there as long as you can. Try to reach
a full minute, and then relax.

Each day you'll find that you can hold this position for just a bit
longer. After a couple of weeks, move up to 10-lb potato bags.

Then try 50-lb potato bags and then eventually try to get to where
you can lift a 100-lb potato bag in each hand and hold your arms straight for
more than a full minute. (I'm at this level.)

After you feel confident at that level, put a potato in each bag.


Thanks Rover over at TargetTalk!
- Dave

Dang, I shoulda read this all the way through.

dronning wrote:Begin by standing on a comfortable surface, where you have plenty of
room at each side.

With a 5-lb potato bag in each hand, extend your arms straight out
from your sides and hold them there as long as you can. Try to reach
a full minute, and then relax.

Each day you'll find that you can hold this position for just a bit
longer. After a couple of weeks, move up to 10-lb potato bags.

Then try 50-lb potato bags and then eventually try to get to where
you can lift a 100-lb potato bag in each hand and hold your arms straight for
more than a full minute. (I'm at this level.)

After you feel confident at that level, put a potato in each bag.


Thanks Rover over at TargetTalk!
- Dave

Dave I tried the 5 pound bag s of patato chips and the bags have gotten lighter can't say I have as they are fattening.  Don

Just do everything on the Honeydo list. Or try to.

Len, I think it's better I don't attempt that, I'm retired and not looking for full time employment again.
Stan

Thanks for the smiles, but getting into shape and/or staying in shape is much harder than when we were young. Doing the activity, isn't enough, because now we are loosing muscle mass at a high rate. An old injury has pretty much kept me from serious bullseye pistol competition for many years, but I try to keep the grim reaper from catching up. I lift light weights and walk. When I get to the Y, I add in swimming. Air pistol still is possible for me, but my goals are lowered quite a bit. I am allergic to aspirin and ibuprofen, so Tylenol is my only option for joint and muscle pain. My mantra is, "If you rest..you rust!". No rocking chairs for me yet.

I totally agree with you Mike, I've had surgery on my shooting wrist about 2 and a half years back, couldn't stand the pain. I'm lucky I can tolerate Ibuprofin for inflamation and pain, they are my friend. I garden, walk, and work around the place for overall excercise.
Stan

I do a Pilates class, 6 days/week.  Plus walk a couple miles /day.  Also, I do the roll up exercise with a couple pound weight on a string. Plus, lots of shooting. I'm 69, every little bit helps.

I don't smoke, drink or take drugs.  I have suffered from PCS for many years and even though with valiant battles, there has been many bouts of remissions, and it's not a pretty sight.  PCS undoubtedly has affected my shooting but I keep trying.  PCS, commonly known as "Potato Chip Syndrome," has been suspected of being more prevalent than previously thought.

Some fun facts: We start to lose muscle mass after age 30 by 3-5% every decade if sedentary; on average we lose 1% per year after age 50: on average we lose 30% muscle mass by the time we die.  Yes, it is an up hill battle for us old geezers and there seems to be quite a few of us

Silver Sneakers is not available for everyone on Medicare. You have to have part c and be enrolled in Humana or United health care. I was curious so checked it out. That is for Oregon other states might be different. As far as loosing muscle mass goes with my PCS and my hobbies I mass around 315 lbs. I could probably stand to lose a tiny bit of that. My hobbies make that tough. One of my hobbies is making 100lb crab pots. That will keep the arm muscles from getting too flabby.

I will be 71 in December and I have not lost any muscle mass at all over these years.  The mass has all moved to my belly.  By eating those potato chips you can move the muscle mass, suspect it is more like convert it to fat. Don

In my older age I have noticed my pants don't fit so good. They are always falling down. Well the muscle mass from the rear area has moved to the front. I had to alter my shooting stance to accommodate it. The forward lean is great for rapid fire though!

Keithcrc wrote:In my older age I have noticed my pants don't fit so good. They are always falling down. Well the muscle mass from the rear area has moved to the front. I had to alter my shooting stance  to accommodate it. The forward lean is great for rapid fire though!  

I had to start wearing suspenders.  No matter how tight I get the belt the pants want to fall down.  When I started concealed carry there was no way I could keep my pants up with out suspenders.  Don

I just returned from Hawaii and the TSA agent at the airport kept a stiff upper lip when she asked with a serious tone for me to pull up my pants as I do the body screening.  With a big grin, I replied, "That's what happens when I have to take off my belt!"  Good thing she had a good humor and laughed and didn't further insist upon a body cavity search.