Ever Felt Dizzy Standing Up? Let’s Talk Orthostatic Tolerance!

Orthostatic tolerance = the body’s ability to handle posture changes without dizziness or fatigue. Vital for older adults. Essential for independence.

Watch my 65+ online client do Pushups → Landmine Pivot & Press. What looks like a simple combo is much more.

Training smart is training with purpose.

#fitness #gym #balance #Boston #strengthtraining #brain #workout #personaltrainer #facts #fallprevention

Why #StrengthTraining May Be the Key to #Longevity

#Strength training, also known as #resistancetraining, involves #exercises that use #resistance, such as #weights or #resistancebands, to #buildmuscle and #strengthen #bones.

https://goodmenproject.com/featured-content/why-strength-training-may-be-the-key-to-longevity/

Today's #Workout

Hamstring rehab:
- 2 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (round 2, 12,5 kg)
- 6x 2" single leg top of hip thrust hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 5 single arm DB bench press e/s (6 kg)
- 3 push press (empty barbell)
- 3 front squat (empty barbell)

Strength: Front Squat / Box jump combo: 6x 1:30
- 3 Front Squat (30 kg, 14in box)
- 5 seated box jumps (I piled plates to get to 34cm: 4x 20kg + 3x 15 kg)

Workout: "Zorin" For time, time cap 18 min, scaled to:
- Minute 1: 8 bench press (20 kg) + AMRAP strict sit ups
- Minute 2: rest
- Continue until accumulating 75 sit ups
Finished in 8:50

Happy I could do box (piled plates) jumps and my hamstring did not complain, and that I still have the 35 cm (seems I had enough clearance on the pile to call it 35 cm). On to build to 40 cm. And happy that today was generally a better day, mentally & physically.

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 10 min AMRAP
- 30" jump rope
- 5 roll & reach
- 3 inchworms
- 3 snatch deadlift
- 3 hang muscle snatch
- 3 power snatch

Gimnastics: Handstand push up focus: 5x 90"
- 7 knees on 24" box handstand push ups
- 10" toes on box handstand hold

Workout: "No Time To Die" 5 rounds, 2 mins each, scaled to
- 50 single unders
- 5 power snatches (20 kg)
- rest remaining time
Finished in 1:00, 1:00, 1:05, 1:10, 1:03

Not a good day mentally.

My gym has two squat racks. Today, gym bros were tying up both to do ... (checks notes) ... shoulder presses.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (15kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: Bergener for snatch, 2 rounds (1 pvc + 1 emtpy BB)
- 5 dip & drive
- 5 dip & high pull
- 5 dip muscle snatch
- 5 snatch land
- 5 snatch drop
- 5 hang power snatch
- into: 3 hang power snatch + 3 hang snatch + 3 squat snatch

Strength: 5 x 2:00
- 1 snatch pull & 1 squat snatch (22 kg)

Workout: "Freddy Jones", for time, time cap 14:00, scaled to
- 11 - 9 - 7 - 5
- (hang, for the hamstring) power snatch
- jumping pull ups
Finished in 7:05

No coach today, we were with three, and managed a workout, it is of course better when the coach is there.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 10 ring rows
- 3 push press
- 3 front squat (14in box)

Strength: Front Squat + Box Jump (Step up) 3 rounds, every 3 mins
- 2 front squats (35 kg, 14in box)
- 4 box step ups (24 in)

Workout: "Shaggy Rogers" 15 min AMRAP, scaled to
- 10 DB bench press (7 kg)
- 15 tuck ups
- 30 single unders
Did 7 rounds & 14 reps

Feeling so so so tired this week, I am scaling left & right

Today's #Workout

Zone 2 work: 20 mins erg bike // 7,85 km

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Feeling even more tired than I thought I was, enjoyed biking outside on the parking where there was a nice breeze & could listen to a podcast

Took my deadlift PR to 130kg (286lb) this morning. Actual 1RM is probably closer to 140kg, but I left it at that for today and continued the workout.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up:
- 2 rounds
- 1 min jump rope
- 1 min erg bike
- 6 min AMRAP
- 12 glute bridges on heels
- 10" L handstand hold on box
- 8 walking lunges
- 4 up downs over dumbbell

Skill practice "Handstand walk": 8 min EMOM
- Odd mins: 30 sec handstand hold (L-handstand on box)
- Even mins: 10 plate up downs on handstand (feet on box) - first 3 rounds on 5 kg plate, last one on 10 kg plate (slightly higher)

Workout: "Daphne's Ladder", 5 rounds for time, time cap 22:00
- n x 8 m single dumbbell walking lunge (7,5 kg, chose backrack carry)
- n x 5 burpee over the dumbbell
- 450 m erg bike
- With n from 1 to 5
Finished in 22:30 because no fucking way I was gonna leave 200 m on the erg bike

Feelings: The handstand hold goes OK, now just the pressing / kicking up to to work on. And getting my hands on and off the plate was surprisingly smooth too, albeit rather taxing on my elbows (hi, hypermobility!)

https://www.europesays.com/uk/263692/ Your 10-Minute Core Workout To Stay Strong and Stable After 50 #Fitness #Health #StrengthTraining #UK #UnitedKingdom

https://www.europesays.com/uk/263194/ 5 Strength Training Mistakes to Stop Making After 50 #Fitness #Health #StrengthTraining #UK #UnitedKingdom

https://www.europesays.com/uk/258364/ Strength training for diabetes: How weight lifting helps manage type 2 diabetes | #Fitness #Health #LeanMuscle #StrengthTraining #StrengthTrainingBenefits #Type2Diabetes #UK #UnitedKingdom #WeightLifting #WeightTraining

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded air squats
- 10 min AMRAP
- 8 box step ups
- 10 dead bugs
- 5 ring rows
- 5 box push ups
- 3 front squats (empty bb)

Strength: Front squat + box jump combo scaled to, 5 rounds, every 2 mins
- 5 front squats (30 kg, 14in box)
- 4 box step ups

Workout: "King Randor", beginner / scaled version, 10 min AMRAP
- 1 zombie rope climb
- 8 box (20in) push ups
did 9 rounds + 1 zombie + 4 push ups

After a mega craptastic day at work, this emptied my brain, even if the brain weasels annoying reminding me I am not doing as much as I used to because of the hamstring

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 2 min bike into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase deadlift e/s (10 kg)
- 5 tuck jumps

Strength: Deadlift Broad Jump combo, 5x E2MOM
- 5 deadlifts (@75% of 1RM, but hamstring limits it to 50kg)
- 3 broad jumps (managed about 1,5m each)

Workout: "Beast Man" 4 rounds for time, time cap 18 min, intermediate, teams of 2
- 32/24 cal air bike -> 40/30 cal row, divide as you please
- 16 synchro burpee to bar (6 in)
Finished in 16:49! Last two rounds I did more rowing than my partner because she was ded.

Seems I have a slow & steady engine. Just chip at the workout, keep going.

https://www.europesays.com/uk/253237/ 6 Common Nutrition Habits Sports Dietitians Think Are Wrecking Your Workouts #carbs #Fitness #FitnessTips #Health #Protein #running #SportsNutrition #StrengthTraining #UK #UnitedKingdom

https://www.europesays.com/uk/252040/ What Women Over 50 Should Do #exercise #Fitness #Health #StrengthTraining #UK #UnitedKingdom

All weights in pounds.  One set, ten (10) reps.  #strengthtraining

Abdominal - 190
Rotary Torso - 190
Hip Flexion - 190

Hip Adductor - 135 @ 7 width
Shoulder Press - 145
Biceps Curl - 60 (only 8 reps)

Rotary Chest - 145
Lat - 145
Row - 145
Rotary Lat - 145
Neck Flexion - 70
Neck Extension - 70
Neck Lateral Flexion - 70
Horizontal Leg Curl - 190
Leg Press - 280
Hip Abductor - 190

I think maybe I should move weight up on some things, but biceps still seem unbalanced (too low).

Does anyone have guides for "good" weight ratios between muscle groups? It would help me decide what to focus on, I guess.