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Old November 22, 2012, 06:06 PM   #1
Robin Rasendill
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Gentlemen, I like to know the best fitness program for a senior shooter, that is 67 years old
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Old November 22, 2012, 07:44 PM   #2
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I am 56 years old and retired. I lift weights 5 days a week and practice martial arts and a combination of jogging / fast walking 4-5 days a week. That being said I admit that I have had to scale down those things a couple of notches as I aged. But you can still exercise no matter what your age or health. Just take it slow and easy at first until you see what your limits are. I promise that not only will your strength / stamina improve but you will generally feel better physically and mentally.

Start out lifting light weights and build up. Take walks for 15-20 minutes and walk just fast enough to get your heart / breathing rate above normal. Work up to 30 minutes. These will build up both your muscular strength and stamina.
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Old November 22, 2012, 08:34 PM   #3
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Spend the first month or so with the weights limbering up, practicing good form, seeing what your range of motion is, etc. That will help you avoid soreness.
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Old November 22, 2012, 11:48 PM   #4
Hiker 1
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Yoga, walking, and core (abdominal and lower back) training to start. As we get older, we lose a lot of our torquing ability which can be crucial in a self-defense situation. Daily stretching as well.

Obviously, I'm a proponent of hiking, though ease into it if you are a little out of shape.

Weight training can not only increase muscle mass and strength, it can help to minimize osteoporosis.
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Old November 23, 2012, 07:57 AM   #5
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I am retired at 59 YO and am fortunate to live on acreage. There is always trees/limbs to saw up, pastures to mow, fences to mend etc, etc. I also have a huge garden for my whole family and rebuild old cars so I am always bending, stretching, lifting or toting something. Find something you like to do that keeps your body and mind active on a regular basis. Don't get in a rut watching tv all day long. Volunteer to help others if things at home are sedintary. Keep moving.
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Old November 23, 2012, 12:00 PM   #6
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A couple of shooting specific exercises that help, in addition to the normal ones, are:
Hand strengthening ones using a soft squeezer ball.
Wrist strengthening ones winding and unwinding a light weight attached to a rod and string.
Pushing a weight out from chest height, holding it a few beats and pulling it back without letting it dip down.
It's never to late to start.
Walt Kelly, alias Pogo, sez:
“Don't take life so serious, son, it ain't nohow permanent.”
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Old November 24, 2012, 03:04 PM   #7
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A lot of good suggestions.

I have found that Archery improves my strength and shooting skills for pistol.

Free Weight lifting, using reasonable weights, by sedentary seniors has shown a 20% increase in strength and an increase in fine motor skills.

Before starting any exercise program you should consult your Dr. A consult with a good physical Therapist is worth the money if your insurance does not cover the visit.
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