Exercise Nuggets for Senior Men to Think About

This is an ad hoc collection of tidbits about exercise that you may find of interest. Check this page periodically for updates and new info.

• Build Strength and Stamina with Air Planks
• Zone 2 Exercise
• Ketone Supplements
• Step Loading

Build Strength and Stamina with Air Planks

Looking for an incredibly simple exercise that builds strength, no matter how deconditioned you are? And that does not require equipment and has NO risk of injury?

Just stand there and look strong!

It's a Plank exercise, but not the ordinary plank that is so difficult to do. If you can stand on two feet, you can do what we call the "Active Air Plank".  This plank is an isometric exercise that generates full-body tension.

"I'm doing an air plank. Can you do this and look like me?"

How to Do the Active Air Plank

1. Stand with feet about shoulder-width apart, then build tension in layers.
2. Drive the feet down into the ground.
3. Tense the quads and pull the kneecaps up.
4. Squeeze the glutes as if you’re trying to crush a walnut.
5. Brace the midsection as if preparing to be punched in the stomach.
6. Set the shoulders: imagine squeezing sponges in your armpits; the shoulders stay down and away from the ears.
7. Finally, bring it all together: clench your fists in front of you.

All set? You now should be able to adjust the tension up and down without losing the shape. Increase or decrease effort while maintaining position and structure.

Do it for as long and as often as you like. You can even do this while waiting for a bus or standing in line at the grocery checkout. Try to increase both duration and frequency.

Advantages of the Air Squat as an Isometric Exercise

Research indicates that isometric exercise is quite beneficial for your health. A few examples:

• Blood pressure management. During a hold, blood vessels in the contracted muscles are compressed, temporarily restricting flow. When you release the hold, a "flush" of blood returns, which signals the vessels to widen and dilate. Over time, this process reduces arterial stiffness and lowers blood pressure.
• Arthritis relief: If you have osteoarthritis, moving a joint through its full range can be painful. Isometrics allows you to activate and strengthen muscles while keeping the joint stable.
• Injury recovery: Isometrics help maintain muscle mass during recovery from surgeries or injuries, such as shoulder or hamstring issues, where dynamic movement might cause re-injury.
• Core power: Planks are effective for building core stability, which supports spinal health and improves posture. The Air Plank is the easiest plank you can do.

Zone 2 Exercise Levels

Exercise is popularly divided into five intensity levels. In the graphic below, "RPE"  = rate of perceived exertion.

For senior men, Zone 2 is especially valuable because it is gentle enough to be sustainable and low-impact on aging joints while being powerful enough to slow common age-related physiological changes

Zone 2 is a moderate-intensity aerobic activity where your heart rate stays between 60% and 70% of your maximum heart rate.

So how do you figure out your max heart rate? A common starting point is the formula: 220 - age = estimated heart rate. As an example, for a 65-year-old, a Zone 2 maximum heart rate would be approximately 93–109 beats per minute.  

• 220 - 65 = 155 max beats per minute
• Zone 2 (60-70% of max) x 155 beats = 93-109 beats per minute for Zone 2 work

Another way to know if you're in Zone 2 is the "Talk Test": If you can talk in short sentences but not sing, you are likely in Zone 2. If you can only say a few words before needing a breath, you may have pushed into Zone 3

Experts like Dr. Peter Attia often recommend aiming for 150 to 180 minutes per week of Zone 2 activity to see significant longevity and metabolic benefits. 

Ketone Caution

Exogenous ketones are  supplements used boost metabolic health, improve cognitive function, reduce appetite, and potentially enhance athletic performance. We'll explore the role of ketones at a later time elsewhere on this site.

Let's just note here that if you're consuming exogenous ketones, you would want to check the label and think twice about the 1,3 butanediol formulations.

Step-Loading Your Exercises

Step-loading is a progressive overload technique where you maintain the same weight for several workouts, focusing on increasing sets or reps (volume) to build proficiency before increasing the load. It prioritizes movement quality and volume adaptation over constant, small weight increases, reducing injury risk and promoting long-term strength.

Step-loading helps avoid the plateauing often associated with linear progression by ensuring you are fully prepared for the next, heavier step

• Methodology: Instead of adding weight every session, you keep the load constant while increasing the total volume (e.g., Week 1: 3 sets of 5; Week 2: 4 sets of 5; Week 3: 5 sets of 5).
• Progression Cycle: Once a target volume is reached, the weight is increased for the next block, and the sets/reps reset to a lower, manageable level.
• Benefits: It allows for better technical mastery, joint recovery, and neuromuscular adaptation to a specific load before increasing it.
• Application: Ideal for compound lifts (squats, deadlifts, presses) and bodyweight/kettlebell training, especially for intermediate to advanced lifters.

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