How to Stay Fit After Fifty? Lift Weights and Play!

[@grlaun]

Dry wit is SO under rated and very difficult to find. I enjoy the content as well as the commentary.

[@GreySteel]

Thank you!

[@MichaelCarter]

My back and ass hurt so much from dead lifting and squatting that jogging was started again. After a week and a half, every other day, I broke into a full flat out run at the end of my mile! No pain. 76 yrs

[@chuckanderson7212]

68 years old, 5'5" 169 lbs. Decided to listen to Sully & do sled (plus lifting). Built one w/ 4 x 4's & put flat aluminum on the bottom. 1 1/2 in. black pipe to push & can attach straps to pull it. Weighs 80/85 lbs. I mainly push on asphalt road. Friction is killer. My systolic blood pressure has dropped from mid 150's to mid 130's in 2 weeks. Heart rate goes up to 145-150. Takes your breath away. I love it!!!

[@shantanusapru]

Mottos for life: "Everybody needs more conditioning" and "It's not fun; but get it done!" :-)

[@brentatkinschryssilvestre8012]

Rock solid advice. You know you stuff Sully. The loss of aerobic capacity by cardio bunnies is like an eating disorder. I speak from experience. I followed the SS model to train for bicycle track sprinting over a three year period. I lifted and trained for sprints for three years. On the end I became National sprint champion but I could still ride 200km without any trouble at all .....I'm 53

[@mchlshanks00]

I my opinion, jumping rope is the best bang for your buck if you have the technique to do it safely. As far as being congruent with said proper weight lifting routines, that’s not a one size fits all. Everyone has to find their own sweet spot when dealing with programming these types of exercises, which takes knowledge, attention, wisdom and sometimes a good coach equipped with these attributes.

[@craigpawlisch8628]

Skid type prowlers are cheap. But you have to have somewhere to push them, which might be a problem for those training at home. I'm not inclined to tear up my lawn with one, or scrape up my asphalt driveway, so that leaves the wheeled versions, which are about as expensive as a basic rower or bike. Plus, you've got to be willing to do it in the winter (10 F, snow, windy) or the summer (95 F and humid), and not mind putting on a show for the neighbors. In terms of intensity, sprints on a stationary bike seem to be the easiest way to get my heart rate way up. That worked great for me when I was training in a gym. I would alternate that with sessions on a C2 rower. But I let my membership lapse during Covid, and haven't ventured back. So far, at home, I've been making due with the elliptical machine that I already own. You seem kind of lukewarm on that. But I haven't had that much trouble getting my heart rate elevated. I'm currently 68, and based on my experience with the bike sprints, I think my max heart rate is about 170, with a resting rate around 60. So I typically do a 25 minute session: I set the resistance fairly high, and start out at a moderate pace. The first 15 minutes is treated as sort of a warmup, with gradually increasing pace and heart rate. Then I really push the pace and resistance for the last third or so.. I usually get my heart rate into the 140's for that last third, and I will typically hit 150+ (88% of max heart rate) for the final 2 to 3 minutes. I assume that if you are tracking heart rate, and you get it high enough least a few minutes, that is what matters?

[@xyz-bz1fc]

Many years ago, I found out quite by accident that pushing a vehicle is a kick butt work out (our toyota camry ran out of gas). I never had a work out quite like pushing it down the road for nearly a mile or so. I was spent but felt fantastic. I don't have a sled, gonna go back and push my Ford Ranger around the town....

[@evansowino5672]

How I wish I knew about this channel before? However its never late in life. I watch them and listen them keenly.

[@TunnelVisionAthletic]

Commenting so Sully gets over 100k subs !

[@GreySteel]

May it come to pass!

[@robertsmith6068]

He should have more than that.

[@suearmstrong4695]

There is something about the sled I don't understand. It's the only thing I do at my gym that consistently makes me feel sick---I have this weird feeling when I'm pushing it that something huge is at stake and I MUST push it as hard as I can. I can't slack off no matter what! Hence the nausea. It's psychological, somehow. I'm mystified. But I have respect for the device!!!

[@beskeptic]

Buddha and Marcus Aurelius are truly wise! LOL Excellent content! Thank you Dr Sullivan!

[@GreySteel]

Thank you for watching!

[@Harry_16710]

...and Ben Franklin! 😂

[@yochevedbrachasimon4979]

So grateful I found your site. Love from Tel Aviv

[@thehappyroman1]

Great stuff. Have you ever tried pulling the sled while walking backwards like Ben Patrick (aka The Knees Over Toes Guy)? He actually pushes and pulls the sled. Push it from one end of the room to the other, followed by immediately pulling it in the opposite direction. I am 66 and my wife and I just finished building our dream house. I plan to install a home gym in the basement, complete with a power rack, air bike, and a sled. The basement is 50 feet in length so it should be perfect for a sled.

[@ralph7748]

I love the prowler sled, wish I knew about it in my twenties and thirties. Sure, my neighbors look at me strange pushing a heavy sled up and down the street, but it's such a fantastic device for health and fitness. The only downside is that I need fair weather conditions because I push it outside.

[@K4R3N]

Tennis, sleds and squats! My recipe.

[@bobman7881]

Drag a tire walking backwards add dumbbells inside to titrate weight up Cheap to make free tire, a dip belt and some rope maybe 25$ Good for your knees when walking backwards Can’t push it but it meets the other criteria if you can’t use a sled

[@dancarusone]

"GEAD", that is absolutely awesome LOL

[@haczabim]

3:15 HAHAHA That buddha certainly knew something about lifting!

[@jeffreyabelson7171]

I struggle to balance my conditioning (cycling, heavy bag, double end bag, walking, wall balls, KB swings, etc) and strength training - my weight is now 190, at 6'2" and I'm 59 - when I cut too much fat, I can't move the weight I want and when I gain weight, I feel fat - but I'm working to get to 215

[@davidpenfold]

I like the bike for conditioning. Mine's a 260kg bmw flat twin that i push up a hill 🥵

[@robdixson196]

Gotta keep that push to ride ratio high..i know i do;)

[@jimkane4530]

I would think kettlebell swings with heavy weight would be a good conditioning, when done properly as HITT . Do you agree!

[@GreySteel]

Fine with me. We prefer prowler for older folks....less soreness, not as dynamic. Some people love 'em and they're fine, for others there are other modalities. That's the whole point of the video--find a modality that works for YOU. Thanks for watching.

[@davidwayne9982]

I have a 5th degree black in Kenpo, 4th in Hapkido, 4th in aikido, black sash in WING CHUN and black in jeet kune do-- plus RANGER training.. and 40 years experience-- all pretty much USELESS to me now-- Getting mashed between 2 trucks tends to do that-- make all that useless I mean. I am picking up CANE-DO , because with my experience and new training- I can EASILY handle multiple attackers with it- I use it for mobility and stability as well as an exercise tool, NO permit required. I don't have to "unconceal it" to use it like I used to have to do my .45 (carried for many years on duty- concealed sometimes).. NO ammo- and- best part-- it's LEGAL TO CARRY ANYWHERE-- in court rooms, on airplaines, schools, churches- whatever.. no questions asked.

[@CFH298]

Rogue Echo Bike is a god-send besides the price! Any recommendations on a sled that can go on grass or concrete?

[@LF-px4yd]

Rogue echo dog sled with plastic skis. The plastic skis are replaceable and great on asphalt./concrete.

[@GymNeedham]

The torque tank is great and has three different levels of magnetic resistance and wheels. I have a gravel driveway and needed something that would be all terrain. Absolutely love it.

[@SteveTheSuperSanchez]

I like this style of this video and I want to add some sound design to the graphics to push the humor. 😂

[@robertmendelson7724]

Excellent content as usual. Why does every one assume cardio is slow? I bicycle about 25 to 40 miles a day and average over 15 miles an hour, sprint up the short hillls, grind up the long ones and spend 30 to 45 minutes in peak cardio zone. This is not “long or slow.” Thoughts

[@GreySteel]

Well, it's long compared to the effort for a set of squats, and the power output is less than a set of deads. You can't do something for 45 minutes in the cytosolic energy system. For those who focus on strength, we want a conditioning modality that works in the same bioenergetic regime and still gets us aerobic conditioning. HIIT is the winner for that. But if biking is you thing...you should bike! AND lift weights. :)

[@arthurwolfram3632]

No mention of Zwift here? Zwift is not a "bike to nowhere". It is cardio at a level you set - as hard as you want. It is socially engaging - you ride with others. You can do it anytime and indoors and year-round! And it is fun to the point that you will keep doing it. What do you think? Any comments? Thanks

[@GreySteel]

Sounds fine. Conditioning options are almost limitless....we couldn't talk about them all. 😁

[@davidwayne9982]

I don't use WEIGHTS for my martial arts training... I use DYNAMIC TENSION through SLOW motions for that.. or even STATIC positions under tension. I use Weights for STRENGTH.. totaly different.. (or at least DID before i got stuck between those two trucks in 99-- right now my exercise is just beginning again- after 24 years of working to recover from it.

[@LEX-hl6wq]

He keeps it 100% love it!

[@gcruishank9663]

I do 3 sets of burpees for 50 total on my non-training days. I suppose it does interfere a little with weight training given it taxes your legs and arms but I don't find it too bad.

[@vonjara]

I am 47 yrs old. Would you comment on doing sets every 2 minutes? I notice my HR goes to zone 2 when I do sets every 2 minutes, get a good sweat, keeps me lean and stay in good shape for metabolic conditioning, even when I don't metcons often. I use these protocol for squats, deadlift, bench, clean & jerk, and snatch, with a rep scheme of 3-5 reps in 5-10 sets at 80-85%. Full disclosure, I like CrossFit style training.

[@heavenonearth1604]

ARE KETTLE BELL SWINGS OKAY

[@SueRosalie]

I love the sled

[@richardowens6520]

Thank you

[@tomdavis5026]

I have no problem with running and lifting

[@rdmckeever7645]

Do you also recommend dragging the sled for conditioning as it might be seen in the Army Combat Fitness Test (ACFT) - Sprint, Drag, Carry(SDC) portion?

[@denisbeaulieu5600]

Nice, thanks

[@robertsmith6068]

always a great video.

[@GreySteel]

Thanks, Robert!

[@philliphinkle2812]

where do I find a sled? they don't have one at my gym and I dont have a place to pout or use one at home?

[@davidwayne9982]

What the frig is a "Master" athelete or whatever you said??

[@smackroscoe]

How do you feel about kettlebell complexes after weights 2-3x a week? I like them as finisher’s because I’m trashed after them.

[@maialinellospazio]

Sully, I swim every morning for about 45 minutes, and I enjoy it. What do you think about swimming as an ancillary exercise?

[@GreySteel]

Love it. If I had access to a pool right now, I'd be swimming 2x/week.

[@maialinellospazio]

@@GreySteel Well, I am also a karateka and a boxer, as you are, but that's practice, not training :)

[@gregorymccoy6797]

I have a cross-country style elliptical. I really ought to use it more.... How about farmers carries? That seems to set your cardiovascular system into overdrive.

[@GreySteel]

I hate them. They're great.

[@johnharris1352]

Thank you so much for your content. I'm 66 and just took up SSLP. My background is a club runner and did an Iron man at 60. My figures after 3 months is SQ =100k, DL =130k, BP=65k, and Press=47k. Got your book, which is a godsend, and am switching to a 4 day heavy/light LP. I feel this would give me a chance to run twice a week for 60mins each session. Steady state effort. Do you think it is better to have a 24 hour gap before my running night, or a 24 hou r gap after running night but before my strength session. Which is best for strenght?

[@GreySteel]

I'd put the recovery between running and lifting.

[@jeffreybabino8161]

Hi what about a walk or a bike ride thanks

[@jeffreybabino8161]

How much is needed

[@arymniak1]

Get strong. Well cardio doesn’t get you strong and conditioned. Between sets do jumping jacks.

[@randygravel2057]

The point of the question proves that conditioning is more important. Training force production is easy. Famous quote: There’s no such thing as a easy run.

[@GreySteel]

What question? What proof? As a former runner and Marine Corps ground-pounder, I'd have to say that I don't agree with the "famous quote." Famous quotes are fun, and often illuminating, but they are never dispositive for any argument. They prove nothing. In fact, nothing PROVES anything when it comes to science. "Training force production is easy?" If you think so, UR doing it wrong. This is one of the more inchoate posts I've seen on the channel. Perhaps I misunderstand.

[@randygravel2057]

@@GreySteel During my career in the FD (from ‘85) when my force production was high the amount of work I could do in the first 15 minutes of a working call was far less then when I prioritized condition over force production in my training.

[@GreySteel]

@@randygravel2057 And I can offer many counterexamples, including my own. The amount of work I can do now per unit time and total time is far greater than my 18 yo USMC days or my cardiobunny days. None of which is "proof."

[@randygravel2057]

@@GreySteel Devil Doc 🇺🇸

[@davidwayne9982]

ALL the machines are BORING and I can NOT do them.. PERIOD.. I'll WALK- or do katta/tai chi..

[@ricklathem4210]

Another guy who thinks running is to hard for seniors.

[@GreySteel]

Another guy with poor spelling who trolls by putting words in other's mouths. Please do point us to the time stamp in the video where I said running is "to hard (sic) for seniors." No? Can't find it? That's cuz I didn't say it. This is MY channel. We're happy to argue the point, any point, with evidence and reason. We don't claim a monopoly on truth, and our viewership represents many points of view. But I won't tolerate clowns and cheap-ass trollery. Contribute something other than the contents of your diaper, or piss off.

[@eddybedder2865]

You talk to much!! just show the strength training regiment, forget the details.

[@GreySteel]

Yeah. I get to talk as much as I want. I get to say what I want. This is my house, not yours. Also it's "too much," not "to much." You meant "regimen," which is a course of treatment or training, not "regiment," which is a military unit subordinate to the division level, usually commanded by a senior field grade officer. Two exclamation points is one too many, and educated adults give themselves and their opinions more credibility when they capitalize and properly punctuate their sentences and demonstrate a basic, high school-level familiarity with the language. So actually, YOU talk "to much," and don't read or listen nearly enough. Now: Piss off.

[@aussiefarmer8741]

Na, you lost me at the beginning with all the lingo shit sorry.

[@GreySteel]

As you can see from the comments, most people don't find the "lingo shit" that challenging, but then the "lingo shit" is all well within the domain of common literacy. Perhaps some remedial courses aimed at the level of high-school equivalency might be indicated for you. We'll still be here when you've increased your word power.