So You Wanna Train Like You're 60 Years Old?

_{Apologies for the Delays in The Presentation of New Content , unfortunately I am not AI.  I needed to take a break..}.

“Excuse me, do you need a spot?”  “No I'm good thanks.”  “How many sets do you do?”  "Me? I do 3 sets of 15.”  “That’s a lot.”  ‘Yeah, it's my warm-up so it's cool.”  “You mind if I ask a question?”  Sure.”  “How old you?”  “Guess!” 

For many of my active followers, and if you haven’t subscribed, please do so as 60 is the new 40 will be increasing content in the coming new year to include interactive videos, online shopping, personal ads, book & movie review, and a new feature simply called, Dear Jon.  This reading, however, will be the impetus to changing your life, at 40 years old.  That’s correct, as this writing is specifically for all the 40 somethings there.  Think about it this way, because you have spent the last 40 plus years to get out of shape; to have a beer belly; to wear a size 38 in pants and XXXL shirts.  You now have 20 years to correct that.  It's starts with this reading.  FYI Big sizes in men may present an image of size and strength, but can you run a mile in 12 minutes or under?  How about two miles, in 24 minutes?  Can you do 5 pull-ups?  Can you reach down without bending your needs and place more than your fingertips on the floor?  How about 60 Regular push-ups, then 40 Pec push-ups, followed by 40 sit-ups in succession?  No?  Then you need to read this page FULLY... To The End.  Oh, I didn’t forget the ladies; whether you are a size 6 or a size 12 plus, you may look lovely in black yoga pants.  But then again, doesn’t every woman look perfectly comfortable in black yoga pants?  The question still remains, can you at 40 years-old do 15 push-ups, can you do 15 sit-ups?  Can you run a mile in 12 minutes?  No? What’s the excuse? The job, the hectic schedule, or maybe the kids?  We 20 years plus removed from 40 do it all, and more.  Go to any park, especially one with a dedicated walking or running track.  See who are the people out there, can you guess their ages?  You would be correct, it’s us.  Hard work has been our routine throughout life, and our bodies love a good routine. This is not an age or gender challenge, this is an invitation to Living Longer.  To being there for your loved ones and families longer.  60 is The New 40 is about Life. 

I get up early and I put in the work, as do many if not most of my friends, men and women alike. We take our health seriously.  60 is The New 40 is not just about the journey to 60.  But more importantly life, and the drive for more, after 60.  From 40 years old to 60 years old took 20 years, two decades and during that time, we learned about our body’s strengths and weaknesses.  We honored our bodies, and our bodies have rewarded us.  If you have not been reading the blog, please start with “Honor Thy Body and Strength will Never get Old.”  This reading introduces everyone to a universal understanding; the more of time that we invest in our bodies, the more time we get out of our bodies.  Much of this investment in our bodies was done under the disguise of work.  Thankfully the real benefactor of this relentless work ethic has been our bodies.  I am always slightly amused and shamelessly flattered, when I, you, we perform some act, which by all accounts is normal to us by our standards, but inevitably someone sees this and they take a second, if not a third glance.  Within a matter of minutes, they muster the effort to ask or engage in a conversation which is nothing more than the lead-up to what I am going to call “The Question”.   I have been inundated with this particular question since becoming a sexagenarian.  By the mail I receive, I am certain that many of my readers have been asked “the question”.  If I am playing coy, it is my intention.  The Question comes in many different forms; sometimes polite, sometimes it reverberates disbelief, sometimes with a taint of sarcasm, and then sometimes with appreciation and wonder.  What is “The Question” you ask?  It's four little words, “how old are you”?  Or “is this your real age?”  Or “you were born in 1958?”  Or “yo, my dad and my mom are younger than you.  You are kidding me, right?”  I, you, we recognize that these are legitimate comments and questions, albeit at times comical if not flattering, from people who want, and or need an explanation, because what we do is difficult for them to process because of our physical strength and stamina.  So today or tonight, You’re Gonna Train Like You’re 60 Years Old.  

I want to make this clear, 60 is The New 40 is not about aging, it is, however, dedicated to all the success we have achieved and the mountains that we have assailed just to get to this number. 60 is a number unlike any other number, because it is symbolic.  It validates longevity, it confirms that we have exceeded all life’s expectations, because age is not synonymous with limitations.  

This particular blog was written to address the rash of emails and comments that I have received in recent months from readers, regarding my authenticity.  BTW thank you for your emails and comments, keep them coming 60isthenew4orty@Gmail.com  I fully understand the reasons behind the emails and this writing will address these inquiries.  How contradictory would it be if this website was being perpetrated by someone much younger. Scandalous!  I assure everyone that I validate and check all the boxes to get a discount in the movie theater, and or a bus token.  Uber and Lyft have yet to provide a 20% discount in recognition of this achievement.  But who knows maybe after this writing they will realize what most of the fortune 500 have begun to acknowledge.  Physically Maturing is a sign of Strength, Courage, and Faith.  This is not about "Getting Old".  It's about "Staying Healthy". As a result of these numerous inquiries from my readers, I will begin to pull back the veil to erase any, and all suspicions.  Many of the questions have pointed to doubts that we as sexagenarians are what this site advertises.  That's legitimate.  Let's peel back the curtain, and we will start with me and Physical Training.  ***Continue Reading***. 

So you want to Train like you're 60 Years Old?  Before you can begin, First Things First, and this is the most important item.  You will need to get a Full Physical, that includes blood work, weight check, a stress test, and of course BP measurement.  I would even go so far as to suggest that you run on a treadmill to measure your heart rate under stress.  I sincerely recommend this, and this advice is for men and women as the leading cause of death in this country is still a heart attack, and we will be getting our pulse well over 160bpm. Yes, that’s correct.  The Pumper, will be Thumping!  Second, once you get your results back from your physical, you will need to make a small, for now, investment in some equipment.   

First, a must-have; a heart rate monitor, I use a chest strap as I find it is the most accurate heart rate measurement, it must be machine washable and durable.  I will place some brands and the one I use and recommend at the bottom of the page. 

Second, a good watch with a vivid display, waterproof and it must touch screen must work even if you’re wearing gloves or your hands are sweaty.  I will place some brands at the bottom of this page.   

Third, invest in some really good earbuds, ones that fittingly will stay in the eras and are sufficiently water and sweat proof. “See bottom the page for recommendations".   

Fourth, it’s time for sneakers.  This is a matter of personal choice, but if your gonna train like your 60 years old, then we need to start “Dirt Cheap".  If you choose not to, that's your call but for me, right now, unless you have foot or hip problems, it doesn’t matter.  The real investment is not just in the equipment; the investment is in TIME.  You have 20 years.  I would strongly suggest a pair of light weight, comfortable good fitting shoes.  I find that once you get comfortable with a pair of sneakers, your feet, your knees, and your back will thank you.  Again, for right now the cheaper, the better.  Also buy a hat, because it’s gonna become your best friend, I never run without my hat. You can pull it down to hide your face, or you can use it to wipe away sweat, or keep your face dry in the rain. Sunglasses are not bad idea, but not in the winter, we run in the morning in The summer we run in the tHeat. 

Finally, in my travels, especially during my runs which have spanned the globe from the Pacific Ocean to the Mediterranean Sea, I have spotted people wearing an assortment of stylish clothing, from colorful spandex to more elaborate attire, all name brands.  More often than not, I am blown away, especially when I see the price that they have paid for these items.  No, that’s not for us, not for you.  Because you are gonna do this in the old fashion way.  Ugly, sweaty, and dirty.  My recommendations for attire are simple; any local discount store that sells ugly drab gray or blue wool sweatpants with a matching hoodie, as well as a bunch of white over the heel or ankle socks.  Buy a bunch as your feet will be tested.  

Also, some cheap tee shirts, and three sweatshirts, two of which we are going to cut off the sleeves.  Alright, we are now ready to begin training.  Your training schedule will be mornings, afternoons, and evening time.  Yes, you are gonna train two, if not three times on certain days. No need to worry you get time to rest on, Sunday’s.  

The human body is an awful design, our skin doesn’t protect us from heat or cold, the soles of our feet is too soft to walk over jagged terrain, we don’t see well if at all at night, we can only run fast for short burst, our spine is too long and too much stress is placed on our lumbar, and our teeth lack threatening canines.  However, as I have written previously, it’s our minds that make us the most unique in the world of animals.  We process information quickly, especially danger.  We adapt to a multitude of environments, ultimately dominating all them.  Most importantly, we can create tools, that can help and tools that can destroy.  No other animal on the planet can do what we do, and behind it all is our mind.  As we grow older it is our minds that play a significant role in our health.  We those above 60 years old, have an incredible ability to block out outside noise and doubts, and even pain.  Pushing past formidable obstacles to succeed.  For the record we have been doing this for 60 plus years, so we have gotten pretty good at it.  Getting up early, starting our day, and working long into the evenings has nearly become a part of our DNA.  We, The New Millennials, have been training our whole lives, we call it work.  The inclusion of weights and calisthenics into our routine is no more than the natural progression from work to play?  Training for us has become our new pastime.  Evidence, go to any gym and see who’s there?  These facilities are no longer the 80’s Bastian of pick-up bars.  They are now a meeting place for people over sixty to continue to pursue what we were once paid to do, and now we do it for our health.  Albeit many 40 and over, but under 60, were athletes; but you are no longer competing in athletics.  Instead you have begun families, and getting in shape and staying in shape is no longer as easy as it once was.  It is difficult.

For perspective, in 2018 I was 60 years old with a left hip injury so serious that Hip Replacement Surgery was presented as the only option.  Doctors were drooling over the prospects of operating on my body.  For many of these surgeons I would have been like a new toy in the operating room.  For my part, I recognized that weight, my weight, which was at the time 242 pounds; albeit I have an athletic build, but my 5-11 frame was still being overly stressed.  My hip ailment and my additional weight not only made it nearly impossible to run, but walking too was extremely problematic as I could not fully place any weight on my left leg, and that prevented me from walking naturally.  Seeing me walking was like watching a cross between The Frankenstein Monster and The Mummy.  I lumbered, and often dragged my left leg.  If any of you have had a hip injury then you know, the pain reverberates.  The prognosis was favoring a procedure that I was not in favor of.  What to do?  What would you do?  This is what I did.  I got up one Monday in November of 2018 and I made a pact with Pain.  An agreement of sorts.  I was going to start small and if it took a year, two years, three years or more I was determined to get my mobility and my strength back.  Eventually, I did.  It wasn't easy.  But last week I got my mile run down from 30 minutes to in 2019 and 23 minutes in 2020 to 10.28 in 2025.  It's not impossible.  I can be done.  You can't wait.  It's starts today.

Now that you have gone shopping let’s begin the routine. 

It's Monday 5:30AM you're not up and dressed yet? 

Get up and get dressed, I like to separate my indoor training from my outdoor training.  The week begins indoors and since you’re not 67 years old; the routine I am providing below should be easy to accomplish.  Please do not start with these weights or repetitions, they are for comparison or only training should start modestly.  This is strictly the beginning****!      Here we go:                                  

The Warm-Up to be done at the start of every routine 

• Deep Breathing to train your longs and increase the amount of oxygen you can inhale.  Stand with your feet shoulders width apart. Place your arms at your sides, and as you slowly raise you arms you going to take in deep breaths of air.  Continue inhaling until your arms are fully raised.  Then lower them slowly without exhaling.  Do this five times.  Increasing your lung capacity is crucial. 
• 10 toe touches fully raise your arms, bend over touch your knees, return to an upright position and then bend down using both hands to touch your toes.  Repeat 5 times.  This exercise will increase.
• 25 Jumping Jacks
• Lateral Oblique Twist, take a 4’ stick place it behind your neck and drake your arms over the stick then twist your body as far to the right and then a twist like a corkscrew to the left. 10 left and 10 right.
• Resembling a tea cup grab a 20 lbs. dumbbell in your right hand and place your left hand behind your head bend to the side and do 3 reps of 20 to right side and left side.
• Heel Calf raises with two 20 lbs dumbbells in either hand elevate on your toes 3 sets of 20
• Dead Lift Squats using the same 20 lbs. dumbbells at your side or a 50 lbs. Olympic bar at 3 sets of 20 front squats
• Now it's time for Sit-ups. Sit-ups are an absolutely essential exercise. Strengthening your "Chi" benefits the entire body.  Start with 10 sets of 12 sit-up beginning with frog kicks (elbows to knees/hands to ankles) bent knee sit-ups, bicycle sit-ups, jack knife sit-ups, leg lifts, Side lateral sit-ups, straight leg sit-ups, finally ab-crunch-twist.  Laying on your back hold a 20 lbs dumbbell with both hands and place it behind your head. This a three movement sit up. First movement; Bring your knees to your chest, second movement; twist side to side allowing the dumbbell to touch the floor with each turn, third movement; return to the prone position but your feet cannot touch the floor they must always stay elevated.  Repeat this 15 times.

 Weight Training Monday/Wednesday Upper Body 

• 3 set of 5 pull-ups. 3 sets of 10 suspension leg lifts bringing your knees to your chest and then to the L position repeat. 3 sets of 10 dips.
• Traditional Olympic Bar Standing Shoulder Press 3 set of 75 lbs.
• Olympic Bar Bench Press 3 set of 13 100 lbs.
• Olympic Bar Sitting Military Press 3 sets of 12 75 lbs.
• Lat Pull Downs 3 set of 12 70 bs.
• Front Rows 3 sets of 12 12 70 lbs.
• Olympic Bar Curls 3 set of 12 40 lbs.

 No water and no breaks you have 1:25 minutes. This is to be performed on Monday and Friday                                    

Weight Training Tuesday/Thursday Lower Body    

• Olympic Bar Squats 3 sets of 10 100 Lbs.
• Olympic Bar Calf Raises 3 sets of 10 80 Lbs. 
• Leg Extensions 3 sets of 10 75 Lbs. 
• Hamstring Pulls 3 sets of 10 35 Lbs

Friday is strictly No Weights. Time to run.  I run in two sets of wool clothing, as this forces the body to burn calories.  The goal as always is to keep your mile time under 13 minutes.  Or in my case, I’m under 11 minutes. 

Start with light jogging preferably on grass because of the cushioning which for right now is important.  Most common injuries occur because of impact. Until you are stronger; The goal for now is no more than a ¼ of a mile or one lap on a track.  As always, no water and no stopping to rest.  

My Equipment Recommendations 

Chest Strap HR Monitors                                   

• *Pola Electro H10
• Garmin HRM 200
• Hume Longevity

 Ear Buds 

• *Beats Ear Buds
• Samsung Galaxy Buds 3 Pro
• Bose Quiet Comfort
• *Jabra Elite 3 Active

Digital Sport Watches 

• *Samsung Galaxy S6
• Any Apple Watch post 2023
• *PolarHealth PH 588  Professional Sports watch w/Blood Pressure Monitor (Awesome)
• Garmin Vivoactive 5

Let’s Go…!  

J. Lee Addison at 67 years old, with no specialty training....Just like you commitment. 

Our bodies are what we make them.  Train Hard, then Train Harder....!

No Fear...