Seriously though, what are your thoughts on other keystone capacities? A big one I’ll be making a video on soon is nasal breathing dominance in sport and life. A lot of mouth breathing leads to a TON of health and performance issues. What else y’all got?
You've probably already read James Nestor's book 'Breath'. I would love to see a video on nasal breathing dominance. Your breathing tempo cues on Untapped are fantastic.
Would love some content on tendon/ligament health and strength. Inserional tendonpathy on my Achilles for over two years and just can't shift it no matter what
Nsmima, there's a small RUclipsr who would be a perfect resource for your nasal breathing video, his name is Neal hallinan, more so from the diaphragm perspective, there's obviously also mike mew, which relates to palate width/sinus width, how breathing affects posture. If I can help in anyway, hmu 👍 it's a weird intersection between my fitness and anthropology interests I know a reasonable amount about.
Started Martial arts at 30 - now 34. Best shape of my life so far and more confident overall - has been a gateway habit to better physical and mental health. I practice American Kenpo in Los Angeles
Was called too old at 50! Started training in crumbling garage lifting rocks doing pushups on paint cans pullups on beams got ripped af at 53 years old!!!
@@mmtruslow he's black and an "American", one of which is an identity that brings a whole host of experiences and history that you know nothing about (and might not even fully acknowledge) yet here you are intruding on a moment of kinship that has nothing to do with you smh
My life is a mess right now. I went from steady powerlifting, hiking, and training for OCR and a Tough Mudder, to ripping my right lat, having an unexpected financial change, and working 3 jobs lol. The only workouts I get in these days are micro workouts. It is what it is. Things will change for the better by the end of the year. Peace.
Currently being challenged with similar circumstances. I've learned to take the small victories through out the week. And it's working for me. Be blessed and fight through.. things will get better.
"Your health is your greatest wealth!!!" Lose it and no amount of money or fame can buy back your wellness. Thanks for these simple and effective tips to longevity and great health.
I was a long-time distance runner who switched to sprints 6 years ago. At 43, I feel phenomenal and have an easy time keeping weight off. I do like how Nsima cautions you to warm up and ease up to serious sprinting. It ain't easy !
Many people have asked me what have I done to keep so athletic and young at 54 and I only can say mini workouts and now I’ve seen how these little mini workouts every day keeps you limber and in shape to perform at a higher and younger level. Great video.
jump rope = Truth; It was a philosophy instilled by Pavel Tatsouline; At least during strength training, rather than passive recovery between sets, he'd recommend active, The rope was always a great companion. Then the heavy ropes came into the picture and they''ve totally changed my whole bone structure it seems.
Your videos are great. People need this information. Conditioning goes beyond the fitness center. I'm in my 40s now. I've competed as an armature boxer, practiced jujitsu, wrestling, and snow board down mountains that most people wouldn't walk down. I've been outside every morning right as the sun is barely rising doing variations of what you've shown in your videos. I recently injured my meniscus and couldn't run on flat ground. I found a steep hill and started running that; reduces the strain on the knee. Knee is recovered now. I currently help coach a high school wrestling team and part of that role is going live with the athletes to help them learn good technique.
36, mma hobbyist. Been coming up with a similar list myself recently. My additions: 1. Neck, hips and back. Strengthen and mobilise these as a priority. 2. Incorporate sandbags to break up some of the barbell beatdown. 3. Stay limber through the day, even when not training. Microdosing kinda covers this in a way.
Brother! This video is the best RUclips video I’ve seen in a long time! You are dialed IN! Visuals on point! Multiple different settings, b-roll, providing real value as all the points were major keys! Shouted out partners, building community. Full package 🔑
I would add 10,000+ steps/day as a keystone capacity. I started doing this early last year and it has changed my life. Time to add in some of these. Thank you Nsima for this great video, sending much love!
Walking is the best base line. I'm 81 with Parkinsons. I started serious walking when I was diagnosed 14 years ago. I do an average of 5 miles a day, that means some days it's eight to ten miles up and down hills.
Keystone - go barefoot / zero drop, get toe spreaders. It will take you months to ease in, but your entire body (feet, ankles, knees, hips, back) will benefit massively. I do all workouts in zero drop - I think it’s fine to use cushion if you’re going marathon / ultra (neither I’m doing). All of these keystones you mentioned are great. A ton of philosophy from ATG and Strenghtside. We didn’t even mention diet. We are meant to be performant into old age. The trick is building a foundation that gives us functional depth and a byproduct of resiliency. Consistency over time is key to everything.
Thanks for this, mate. I'm 53, loved sprinting as a teenager, but I've been a bodybuilder for 30 years now. Despite size and strength, I'm starting to feel tight and old, so I think these would help with my next stage of living.
with age, when I was just strengthening, the body started to resonate and hurt more, I naturally return to contact with the ground, animal movements, stretching, mobility, running, strengthening with my own body, walking and exceptionally expanders or light dumbbells. And I shoot according to my mood, no day is the same. I will also include a spinning rope for the spine
Just tuned 26, and over the last few years my focus shifts more and more towards longevity/health and the quality of my life when I’m 40,60,90, and even 100+ if I make it there. These are some good tips and definitely gonna look to add some into my training
First video of yours I have seen and its fantastic. This is perfect timing as Im in the process of getting back in shape after starting a desk job about 3.5 years ago and turnimg 42 this year.
I’m only 24 but my grandma is in her 60s and keeps falling over and both of her arms are broken , slow healing , her right was so damaged it has nerve damage , and she has diabetes and is extremely massive. It’s hard to see your older loved ones be in pain and struggle , it really opens your eyes on how important it is to care for your body’s movements , weight , nutrition , cardio vascular health, importance of strong muscles , great joints , flexibility❤
A few years ago my fat behind wanted to squat sit so I just practiced. Painful AF and impossible in the beginning but one of the favorite things I ever learned to do. This is a great list; wanting to get back into it and this is well explained and inspiring!
This reminds me of playing piano. I only play about 10 min a day on average. Some random days I'll play 30 min - 1 hr. Without the consistency I wouldn't be that great at the piano.
Ha! DUUUUDE…I’m 45 years old, I play the piano (started when I was 6 & my folks bought a baby grand to put in the “living room” because they thought it “looked nice”…even though neither of my parents knew how to play it, didn’t plan to ever learn, & never, to this day, has either one even breathed on the damn thing lol) every-single-day of my life. Most days I only play for 1-2 minutes. I can’t read notes, never had a lesson, yet over the span of ~40 years I’ve become near-professional-level good (not gonna lie & tell you I’m like Ray Charles or anything lol, but I am very very good). I can play anything I hear by ear, I can close my eyes & just let my hands do the work, & I even subbed in for a band that was missing their keyboard player and performed in a handful of large forum concerts in my early 30s (which was honestly terrifying & I will never understand how ANYONE can do that day in & day out lol) I started playing the guitar in my late 20s. Same deal, no lessons, just make myself touch it for at least one minute everyday. It’s crazy because I couldn’t play the guitar for like the first 2 years…and then I “kinda” could buuut it was still pretty awful…then one day it just “wasn’t that bad”…then fast forward another 15 years & its “pretty damn good”🤷🏻♂️
Similar story here for piano and tennis. I used to practice one song every time walking by the piano when I was in Jr high. I had 11 years of classical lessons from 7 to 18, and regular daily practice sessions. But, this microdosing in addition likely helped a lot. For tennis, in the days when there were 3 minutes of commercials, I would run outside and play against the wall every commercial break. Unlike piano, I didn't have lessons for years - only 5 lessons as a beginner at 11 years old. Mainly from this wall practice (didn't have access to a court), I was able to win the challenge tournament to get on the HS team at 15. Once I had coaching, I improved dramatically going from 9 to position 4 in a month. In college, I was president of the UT Tennis Club. After a 20 year career in IT, I transitioned to be a professional tennis coach.
This video is literally what I’ve been planning and writing down for myself for the last month!!! I’m so glad to know this is already a thing! Looking forward to my progress!!! Awesome video
Ok bro I was criticizing you on the other video, but this opened my mind. It reminded me how much I loved casually doing calisthenics during the day in my teenage years, instead of doing long, grueling workouts. I love doing boxing though. And I love how healthy you look at everything and how everything you suggest is so maintainable. Thanks man, honestly.
When I turned 60 I returned to playing basketball. At 65 I've been shooting into a hoop with a net that usually catches the ball rather than letting it fall through- This requires me to jump up and swat the ball out of the net. My vertical has greatly improved.
This video was in my Watch Later folder for far too long! It is now in my Workout folder, and I have subscribed to the channel. Excellent, accurate information! Exercise is the BEST!!! Thanks, Bro!
Early 40’s many injuries/disabilities, now 200 lbs down on 95% carnivore diet and still going by utilizing stretching walking daily, I started calisthenics beginning 2024, I 💯 endorse this video 👍👍
OMG!!! I am so happy to meet you.Brother, you are preaching da truth! My grandmother lived until her last day bed written with the adage ; if you don't use it, you'll lose it, as she lie on her death bed doing bicycles on her back:) My Uncle Butchie always made me sit on the floor. The only daughter & granddaughter, with all uncles & boy cousins, I was the only one he required to sit on the floor whilst everyone else could sit in a chair. I would cry. One day when I was old enough, whilst sitting on the floor crying, he says do you wonder why I make you sit on the floor? He pointed to all the women in my family & said, If I ask any of them to sit on the floor, without some assisting them, they will not be able to get up. He says I don't care how old you get I want you to always be able to sit on the floor & carry your own body weight without assistance, so you won't be the lady in the commercial. I have fallen and I can't get up. One additional thing he added was to always be flexible enough to touch my toes, so as I aged I would never have to ask anyone to tie my shoes or be limited to slide in shoes which are not safe as we age. Granny Jean & Uncle Butchie have since passed, but their lessons have stayed with me as I have been overcoming a rare medical condition where I am temporarily bed written, but I am grateful to say whilst recovering I lie in the bed doing my bicycles & still am able to drop it like it's hot & don"t have to pick it up like it's warm @ the age of 55! Now their wisdom makes sense & I will forever be grateful to God for being under their tutelage. All that to say, my brother I am a witness and thank you for sharing the truth of how to age gracefully...
Wow this an amazing video. Fitness has been standardized to be either cardio, strength training, or mobility. But being able to blend them all into daily living is key to living a functional healthy life. Love the content! So glad this was in my recommended
I love your advice. It's truly motivating me. At 62 years old and having two stents put in two arteries of my heart after being tucked into the standard American diet all my life. I've lost 65 lbs in 7 months and 16 inches in my waist. I was able to do this on a carnivore lifestyle eating program. I've started exercising but have very little time for the gym. Your flow roping idea and kettle bell concepts are a great idea for me. I'm going to invest in them as soon as I can afford to. Sharing your knowledge is much appreciated.
The short clip with the guy saying, once you get past a certain age you can’t sprint at will essentially but it’s not age. Some people take amazing care of their body and age is not a factor to them when they perform physical activities. You must take care of your soft tissues joints and maintain a high quality nutritional plan. Which is what you explain through out your entire video. Love this type of content!
I watch more RUclips videos than perhaps I should, but I have to say this is top notch in both quality of content and presentation. I’m in great shape for 56 but this has given some great ideas to maintain and grow. Thanks 😊
I noticed the Rick Rubin book " The Creative Act".on your bookshelf Kudos, I knew you were on the same wavelength when I saw your RUclips video title. I agree with your motivational approach to having icon equipment to motivate e you to stay engaged. Thanks for the inspiration to keep being active and healthy !!!
Something about walking, sprinting, or even just exercising outdoors that I don't think many consider: doing these things in areas with poor air quality is offsetting health gains. Doing anything that increases your need to breath, like walking or running, on a busy street means you're not only sucking a lot of vehicle exhaust, but you're sucking more deeply into your lungs. I worked in an air quality lab a while back, and it completely changed my awareness of where and when I train outside (and inside for that matter). I can't help but cringe when I see someone jogging or cycling on a highway.
very tired of all the people on YT touting what is next ( i am 62 and lifelong fitness fan , currently focusing on surfing ) and almost didn't click on yours but am glad I did. your points are fresh and seem valid. thank you for posting.
Good list! I think burpees should be added to the list, you can even do elderly burpees on a exercise bench. where you lean on the bench and dont go all the way down. This could really help for stopping falls.
Fitness trainers appear in my feed on a regular basis. Most are underwhelming. This is a great video, well delivered, with easily actionable information every person who wants to be fit in their later life should watch. Well done Nsima. Subscribed.
Addition keystone capacities beyond what's in this video: I would think these would include some emphasis on mobility, such as being able to get off the floor without using your hands, sit in the bottom of a squat, etc.
Brilliant Content Just brilliant I am 48 All I do is sprinting, skipping and body weight exercises. I feel great I do 20s, 40s, 60s and 100s but I do a pre warm up and then a warm up. Warm up. Push ups, pull ups, dips. chin ups, leg lunges, squarts and single leg squats and off ours abs and lower back.
This is pure gold. We forget these things as we get older. I’m 36 and the aches and pains from years of powerlifting and ironwork has me searching for these videos. Thank you
1. LEARNING HOW TO LONG TERM FAST , 2. DAILY EXERCISE CARTIO AND WEIGHT TRAINING, 3.VEGAN HIGH PROTEIN DIET, 4.DAILY MEDITATION, 5. VARIETY, 6.CONSISTENCY ,7 SLEEP AND MENTAL REST, 8. WORK LIFE BALANCE AND GOOD STRESS, 9.AND ENJOY YOUR LIFE IT GOES BY FAST. FORGIVENESS OF YOURSELF AND OTHERS. ✊😂😂😂
I'm 57 today, still fit and healthy. I'm still hitting the gym, no medications, and no special diets. My health and fitness journey started when I was a kid. Bruce Lee was my role model, and it's stayed with me. Fit for life
I want to thank you so much for your informative video. I am a retired navy vet who has always been physically active. I will be 73 next month. Don't look it , don't act like it and have to show my ID sometimes to convince. EVERYTHING you talked about is what I needed to hear. I will start applying them to my training. Again, thank you very much.
Some other keystone capacities (maybe mentioned in comments already): - Dead hanging (grip strength, decompression of spine and joints, shoulder health) - Heavy clubs/mace (rotational movement, whole body strength and stability, restore healthy throwing patterns)
I've always had a deep squat..right to the ground.. because I love squatting..I squat all the time...I squat picking things up from the ground.. squat when going to the lop.. I squat any time I feel like it.
This video uncovered two holes in my exercise routine: jump rope, and sprinting, both of which I used to do but stopped doing. Time to put them back on my list and start slowly. Thanks!
At 69yrs old do most of these things not every day but for last 39 years have been working out to some extent Great ideas! Thank you ! To all those that dont know where to start Just start with what you like and that will lead to other workouts as you advance.
I love your microdose concept and the idea of sprinting. I was a ranked Master 800M runner through my mid-50s. I am about to turn 60, and I need two hip replacements, so I've stopped running, though I ride my gravel bike, getting back into the weights and looking into resistance bands. Keep up the good work and putting out good content. I put a mat on the floor next to my desk so I can easily bust out some situps during the day too.
Thank you for the brilliant info. I am recovering from surgery and on bed rest. This is teaching me I am not a sitting still kind of person. It's awfully. So I am looking into preserving my mobility as I age. Or it's gotta really suck as I age.
Came across your video this morning. I was born in 1953 and am hyper focused on a lifestyle of fitness since I was in grade school. You are spot-on with your video on reversing age through the 5-physical capacities. I never thought of jump roping as a plyometric exercise. And I still sprint after every 5K run. Your video helped me understand the mechanics of sprinting to prevent injury. Thank you sooo much for your guidance!
The fact that your channel popped up out of nowhere yesterday has been a huge stroke of luck (or rather, synchronicity)! This one video has more useful information than a Year's worth of fitness videos from other channels. I turn 74 on June 12th, and I find it amazing that nothing much changes other than flexibility, if you're not careful, and recovery time. However when I stopped sprinting in soft sand at the beach, sprinting stairs, surfing and distance swimming 5-7 years ago, I was recently shocked at the dramatic loss of fast twitch muscle fibers! Time to reverse that one. Many thanks for all the help.
A long time ago in the 80's the slang was no pain no gain. Later I dug deeper, and learned how my body really worked. I don't do anything that makes me drained. I give my body breaks. I eat well, rest when I have to. I give my body just a bit. This has made me feel joy about physical activity without any injury.
Super informative and a great reminder that simple, functional, and consistent work (I had know idea I was micro-dosing my movements) will pay dividends for us as we age! Thank you for a well thought out video which was easy to follow and props to you for killing the video with your high level of articulation and confidence whilst speaking!
I am glad to have found this . I am vintage 1940 !! Not at that level Do 50 pushups daily a few squats , have lapsed on lifting but do have a rowing setup. Gotta get back to workouts and lifting . Have all the equipment at home The micro concept is a good way to take the anxiety out of making time. Been very stiff jointed for many years now
I’m 67 fitness trainer bodybuilder. I enjoy this but in my younger years I played tennis also ran track also did martial arts. Recent I put back many fitness and body training into my everyday routine. It’s amazing how my body has responded. Your video mentions the same techniques, amazing thank you. It’s nice to see I’m not the only one.
Great video. The four keystone capacities I tend to recommend are "Push, Pull, Sit (up), and Squat". Every gym exercise is basically a form of one of those four movements or a combination of versions of those movements. So being able to work your way up to at least 50 push ups, 5 pull ups, 50 sit-ups (crunches etc.), 50 body weight squats is what I encourage people to pursue and if you can do those things, plus walking, you're probably ok all around in my opinion. Then once you can do that you can branch out into different compound versions like burpees, deadlifts, barbell and dumbell movements etc. One of my favorite full body workouts is doing 5 heavy deadlifts followed by 100 burpees. It works your full body and includes cardio and only takes like 25 to 30 minutes and you're done... and sweat drenched, fully pumped with your heart beating out your chest.
Ha! I’m 45 years old & a former Division 1 P5 collegiate wrestler (2 time all American…which isn’t pertinent, I just felt like bragging lol). I do almost all the things you mentioned in this video (and will start doing the 2 you mentioned that I don’t) first thing every morning & periodically throughout my day buuut I never knew “why” I was doing it…mostly I guess I’ve just continued to do these things out of mere habit🤷🏻♂️. I definitely AM in muuuuch better shape than most anyone I know but I admittedly (and arrogantly) always just chalked it off to “genetics & mindset”….even though there’s literally no one else in my family who has “aged well” past 40🤦🏻♂️🤷🏻♂️. This is one of THE BEST videos I’ve watched in YEARS. Learning about all the purpose & science behind these activities has given me a new-found motivation. These last couple years, somewhere in the back of my mind, I’ve been asking myself how much longer I’ll continue to do all these “weird little exercises” (and now I have an answer - “forever”) I am officially a “subscriber” to your channel. Love your delivery, personality, & humor. Looking forward to watching more of your great content. Thanks!
THANK YOU for this awesome comment. And you’re exactly right, this is a lifelong practice, we need to make it something we can maintain and do forever.
I Like what you have you say... I broke my ankle 4 months ago... Im 68 (after 2 decades of workin out with a trainer before covid), and my doctor & physical therapist say DONT JUMP (& running is jumping) Soooo... Assault bike...spinning...bike....maybe kettlebell swings?
I bought a juicer, no more sodas unless ginger ale for an upset stomach, less sweets which juicing took away a lot of the junk food craving, I actually started working out today on the floor. Great video sir.
Im 63 and recently started doing planks and resistance bands with light dumbell work in the morning.also doing 16/8 intermittent fasting and have lost 20 lbs and am actually starting to see a six pack abs! All in about a half hour every morning!!
I am 69, started weight training 5 months ago, lost 12 kg, belt on last loop, weight is stable at 85kg now, love the idea of starting the jump rope going to be as clumsy as all get out, but it will be fun. Thank you very much.
Thanks! Great ideas. Balance! You asked for "Keystone Capacities." I know balance seems super basic and will be somewhat addressed tangentially by a lot of your ideas. From years helping elderly with physical therapy rx, I'd specifically make sure (for example) there's some one leg balancing in your routine (e.g. shallow piston squat) to work your small knee muscles and "ankle strategy" system.
Great video!!! Sprinting barefoot on grass is a good option to graduate to after hill sprints. It’s much easier on your joints and barefoot helps you tap into the arches of the foot, great proprioceptive feedback that will strengthen your foot. Start with 2-3 10-15 yard sprints and gradually build up, rest 48-96 hours depending on age
For the Rope Flow / spinal stiffness aspect, I have found steel club and mace work to do this exact thing. I am 44 and have been doing calisthenics near daily for many many years and I agree with everything you said but you are only showing upper body movements. I would add pistol squats, cossack squats, hindu squats, as well as all types of animal flow/crawling movements.
I work with those implements quite a bit, and I get what you’re saying, but there’s many rope positions that you can get in that just aren’t possible with the club and mace. When you get deeper with the practice with the rope you’ll get what I mean (IF you do). Still love those tools though.
I did gymnastics and attribute that to why I was able to do what I could do with lifting weights. I wanted to get back into it and totally agree that calisthenics is more necessary as you get older. There are great resources out there for programs and I am grateful to have found one where I can follow along. I also started using crossropes a few years ago and recommend them to everyone. Great info here and thanks so much for the content!
Absolutely LOVE all these tips and the concept of microdosing, I am a life long yogi and yoga teacher so the floor and body are my favorite tools, and I add in walking and some running . I want to and will do more jump rope. One additional thing I suggest that I include in my repertoire is rebounding, this is something I microdose on daily and has so many benefits. This was my first time seeing your page and would love to know more about your nutrition tips. thanks
This information is arriving at an important time in my life, as a 45 yo martial artist whose greatest opponent has become his full time job. I have to rebuild the temple, and I look forward to assimilating this info into my new program. Excellent content! Subbed
Good stuff. I believe part of the key is making it a habit and also don't make it too hard or 'unpleasant'. Over time, people will tend to avoid harsh activities. And continuing activities long term is very important. Example: In the past I kept adding exercises to my routine until it took a long time and was grueling. And then I would skip a workout, for whatever reason, and not continue.
I haven´t run in years, but I sometimes end up sprinting in order to catch the bus. Haven´t had injuries, and I´m past 50. Maybe a half an hour dynamic yoga practice in the morning has saved me thus far:)
I’m almost shocked. What a tremendous presentation. There are huge, utterly practical, one thousand percent real-life pertinent things here I’ve never seen elsewhere! Haven’t even watched the whole thing! Subscribed buddy! Will be looking into you, and. Already going to be spreading the word.
@@higherresolution4490 That’s great to hear. 95 percent of all fitness/exercise doctrine seems shallow to me, if not misleading. Not life prolonging, not empowering use their vehicle to potential, not bringing about real joy.
Great video 💪🏾 I'm adding Rope Flow to my workout. I'm seriously going to look into the "7 Postures" set of movements. Microdosing is a great way to start a new exercise. U have to be patient. Try to make exercise a daily routine. I do a few hours, about 2 to 3 hours 5 to 7 days a week. Usually a gym but outside if the weather permits. During the spring and summer, I'll do both because I find doing calisthenics, cycling, Yoga, and bar work as well as weights at the gym will yield better, more sufficient results.
Seriously though, what are your thoughts on other keystone capacities? A big one I’ll be making a video on soon is nasal breathing dominance in sport and life. A lot of mouth breathing leads to a TON of health and performance issues. What else y’all got?
I watched a Mike Chang video a few weeks ago about sleeping on the floor. I think I’m going to find a happy medium between the info you two shared.
You've probably already read James Nestor's book 'Breath'. I would love to see a video on nasal breathing dominance. Your breathing tempo cues on Untapped are fantastic.
@@timejumpertarot1114I purchased the hardest mattress available. So nice. Floor is good, hammocks also Great
Would love some content on tendon/ligament health and strength. Inserional tendonpathy on my Achilles for over two years and just can't shift it no matter what
Nsmima, there's a small RUclipsr who would be a perfect resource for your nasal breathing video, his name is Neal hallinan, more so from the diaphragm perspective, there's obviously also mike mew, which relates to palate width/sinus width, how breathing affects posture. If I can help in anyway, hmu 👍 it's a weird intersection between my fitness and anthropology interests I know a reasonable amount about.
I started martial arts at 43. I´m going to be 55 next month and I´m in the best shape of my life. Looking good and feeling even better.
Let’s go!
Which one? What was your fitness/activity history like before that?
what martial art do you practice?
Started Martial arts at 30 - now 34. Best shape of my life so far and more confident overall - has been a gateway habit to better physical and mental health. I practice American Kenpo in Los Angeles
Wow that's inspiring
1. Jumping Rope
2. Rope Flow
3. Calisthenics
4. Floor Sitting
5. Walking, Running, Sprinting
all of the insight in this video is on point!
Thank you 🙏🏾
Is "bar hanging" left out? Maybe this could be rope flow
❤
I would add jumping to touch objects like trying to touch a 10 foot rim.
Thank you ! Love sparing time :)
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
He didn't say that
@@HeldanSocrates: “Oh yes I did”
@@Heldanit is a really good translation
@@tylerdurden4289 "Don't believe everything you read on the internet" - Abraham Lincoln
@@tylerdurden4289😂😂😂😂you snapped
Was called too old at 50! Started training in crumbling garage lifting rocks doing pushups on paint cans pullups on beams got ripped af at 53 years old!!!
Just checked your channel garageman brutal training keep it up grandpa🔥
Yeah mate. I've seen this comments at least 50 times now. It's getting old.
Thanks for proving its never too late garageman..subbed 👌
💪💪💪
No way man. Don't listen. I'm 48 and still hitting the gym with my 20 year old son
Always good to see an intelligent brother imparting knowledge and doing something positive.
Thanks man 👊🏾
😂
He's far beyond a racial identity towards which we as a country need to strive. An excellent example of an "American."
@@mmtruslow he's black and an "American", one of which is an identity that brings a whole host of experiences and history that you know nothing about (and might not even fully acknowledge) yet here you are intruding on a moment of kinship that has nothing to do with you smh
yes, we love to see it
My life is a mess right now. I went from steady powerlifting, hiking, and training for OCR and a Tough Mudder, to ripping my right lat, having an unexpected financial change, and working 3 jobs lol. The only workouts I get in these days are micro workouts. It is what it is. Things will change for the better by the end of the year. Peace.
Things will improve man. Just don't give up and keep pushing. I hope you see continued progress 👊🏾
Keep at it and share your progress, you will succeed if you don't give up.
A quote I love..”sometimes im the mess, sometimes im the broom..the toughest days are when im both”. Hang in there.
Currently being challenged with similar circumstances. I've learned to take the small victories through out the week. And it's working for me. Be blessed and fight through.. things will get better.
I’m sorry you’re going through tough times, keep plodding on it will pass, I hope it’s soon 👊🏽
I saw this guy squat 600+lbs... then I saw he was a brown belt... a very capable man.
He’s a black belt now 🔥
"Your health is your greatest wealth!!!" Lose it and no amount of money or fame can buy back your wellness. Thanks for these simple and effective tips to longevity and great health.
Absolutely, you're welcome!
I was a long-time distance runner who switched to sprints 6 years ago. At 43, I feel phenomenal and have an easy time keeping weight off. I do like how Nsima cautions you to warm up and ease up to serious sprinting. It ain't easy !
Truth
Many people have asked me what have I done to keep so athletic and young at 54 and I only can say mini workouts and now I’ve seen how these little mini workouts every day keeps you limber and in shape to perform at a higher and younger level. Great video.
Thank you!
jump rope = Truth; It was a philosophy instilled by Pavel Tatsouline; At least during strength training, rather than passive recovery between sets, he'd recommend active, The rope was always a great companion. Then the heavy ropes came into the picture and they''ve totally changed my whole bone structure it seems.
It’s a super easy practice that yields BIG BENEFITS
Love a jump rope but I've had persistent insertional Achilles tendonpathy for a good two years and jump rope fucks me for days
@@tonybaron3271that's because you're jumping. Try skipping, get a good workout pain free
@@tonybaron3271Rope Flow is less taxing on the joints and fun AF
Jumping Rope is awesome. Been doing it for 2 years almost daily.
Your videos are great. People need this information. Conditioning goes beyond the fitness center. I'm in my 40s now. I've competed as an armature boxer, practiced jujitsu, wrestling, and snow board down mountains that most people wouldn't walk down. I've been outside every morning right as the sun is barely rising doing variations of what you've shown in your videos. I recently injured my meniscus and couldn't run on flat ground. I found a steep hill and started running that; reduces the strain on the knee. Knee is recovered now. I currently help coach a high school wrestling team and part of that role is going live with the athletes to help them learn good technique.
That’s amazing man, thanks for sharing that!
36, mma hobbyist. Been coming up with a similar list myself recently. My additions:
1. Neck, hips and back. Strengthen and mobilise these as a priority.
2. Incorporate sandbags to break up some of the barbell beatdown.
3. Stay limber through the day, even when not training. Microdosing kinda covers this in a way.
Brother! This video is the best RUclips video I’ve seen in a long time! You are dialed IN! Visuals on point! Multiple different settings, b-roll, providing real value as all the points were major keys! Shouted out partners, building community. Full package 🔑
Came here to say the same thing but I can’t do it better than you 🙏❤️
Ayooo thank you! I appreciate you noticing the effort put into it man. The goal is just to give you all some value 🫶🏾🫶🏾
Agreed!
I would add 10,000+ steps/day as a keystone capacity. I started doing this early last year and it has changed my life. Time to add in some of these. Thank you Nsima for this great video, sending much love!
Man, walking is HUGE, that's where we all gotta start! Thanks for sharing
Walking is the best base line. I'm 81 with Parkinsons. I started serious walking when I was diagnosed 14 years ago. I do an average of 5 miles a day, that means some days it's eight to ten miles up and down hills.
Awesome, just turned 65 and still improving. It can be done. Dude in this video is right on the money. Listen to him.
Keystone - go barefoot / zero drop, get toe spreaders. It will take you months to ease in, but your entire body (feet, ankles, knees, hips, back) will benefit massively. I do all workouts in zero drop - I think it’s fine to use cushion if you’re going marathon / ultra (neither I’m doing).
All of these keystones you mentioned are great. A ton of philosophy from ATG and Strenghtside. We didn’t even mention diet.
We are meant to be performant into old age. The trick is building a foundation that gives us functional depth and a byproduct of resiliency. Consistency over time is key to everything.
Yep! The barefoot stuff has changed my fitness in these past few years, my feet are so much stronger. I’ll make some content on that soon also 👊🏾
Thanks for this, mate. I'm 53, loved sprinting as a teenager, but I've been a bodybuilder for 30 years now. Despite size and strength, I'm starting to feel tight and old, so I think these would help with my next stage of living.
You’re welcome 👊🏾
Lie you were not a bodybuilder, prove it there is nothing on your channel
@@Adam-je4dy No need to prove anything to you, little boy.
with age, when I was just strengthening, the body started to resonate and hurt more, I naturally return to contact with the ground, animal movements, stretching, mobility, running, strengthening with my own body, walking and exceptionally expanders or light dumbbells. And I shoot according to my mood, no day is the same. I will also include a spinning rope for the spine
Just tuned 26, and over the last few years my focus shifts more and more towards longevity/health and the quality of my life when I’m 40,60,90, and even 100+ if I make it there. These are some good tips and definitely gonna look to add some into my training
Love it man!
This is great. I wish I had the same wisdom when I was 26.
Me too dude! Same boat
You have made a wise choice young man. Good luck on your journey.
First video of yours I have seen and its fantastic. This is perfect timing as Im in the process of getting back in shape after starting a desk job about 3.5 years ago and turnimg 42 this year.
I’m only 24 but my grandma is in her 60s and keeps falling over and both of her arms are broken , slow healing , her right was so damaged it has nerve damage , and she has diabetes and is extremely massive. It’s hard to see your older loved ones be in pain and struggle , it really opens your eyes on how important it is to care for your body’s movements , weight , nutrition , cardio vascular health, importance of strong muscles , great joints , flexibility❤
Sorry about your grandma, you can build a strong base though!
@@nsimaInyangthank you for you concerns ❤ also thank you for making such informative content , I appreciate❤
A few years ago my fat behind wanted to squat sit so I just practiced. Painful AF and impossible in the beginning but one of the favorite things I ever learned to do.
This is a great list; wanting to get back into it and this is well explained and inspiring!
I agree 100% with Microdosing. I learned to speak French this way at a significantly higher level than most other students at Uni.
This reminds me of playing piano. I only play about 10 min a day on average. Some random days I'll play 30 min - 1 hr. Without the consistency I wouldn't be that great at the piano.
Ha! DUUUUDE…I’m 45 years old, I play the piano (started when I was 6 & my folks bought a baby grand to put in the “living room” because they thought it “looked nice”…even though neither of my parents knew how to play it, didn’t plan to ever learn, & never, to this day, has either one even breathed on the damn thing lol) every-single-day of my life. Most days I only play for 1-2 minutes. I can’t read notes, never had a lesson, yet over the span of ~40 years I’ve become near-professional-level good (not gonna lie & tell you I’m like Ray Charles or anything lol, but I am very very good). I can play anything I hear by ear, I can close my eyes & just let my hands do the work, & I even subbed in for a band that was missing their keyboard player and performed in a handful of large forum concerts in my early 30s (which was honestly terrifying & I will never understand how ANYONE can do that day in & day out lol)
I started playing the guitar in my late 20s. Same deal, no lessons, just make myself touch it for at least one minute everyday. It’s crazy because I couldn’t play the guitar for like the first 2 years…and then I “kinda” could buuut it was still pretty awful…then one day it just “wasn’t that bad”…then fast forward another 15 years & its “pretty damn good”🤷🏻♂️
Thanks for the sharing
Similar story here for piano and tennis. I used to practice one song every time walking by the piano when I was in Jr high. I had 11 years of classical lessons from 7 to 18, and regular daily practice sessions. But, this microdosing in addition likely helped a lot.
For tennis, in the days when there were 3 minutes of commercials, I would run outside and play against the wall every commercial break. Unlike piano, I didn't have lessons for years - only 5 lessons as a beginner at 11 years old. Mainly from this wall practice (didn't have access to a court), I was able to win the challenge tournament to get on the HS team at 15. Once I had coaching, I improved dramatically going from 9 to position 4 in a month. In college, I was president of the UT Tennis Club. After a 20 year career in IT, I transitioned to be a professional tennis coach.
This video is literally what I’ve been planning and writing down for myself for the last month!!! I’m so glad to know this is already a thing! Looking forward to my progress!!! Awesome video
You got this!
Ok bro I was criticizing you on the other video, but this opened my mind. It reminded me how much I loved casually doing calisthenics during the day in my teenage years, instead of doing long, grueling workouts. I love doing boxing though.
And I love how healthy you look at everything and how everything you suggest is so maintainable.
Thanks man, honestly.
Of course man! I’m trying to do this stuff forever, and the only way to do it forever is for it to be manageable!
@@nsimaInyang facts man, the internet can be full of bs saying that you need to go 100% every day, so it's refreshing seeing content like this
When I turned 60 I returned to playing basketball. At 65 I've been shooting into a hoop with a net that usually catches the ball rather than letting it fall through- This requires me to jump up and swat the ball out of the net. My vertical has greatly improved.
That’s awesome!
This video was in my Watch Later folder for far too long! It is now in my Workout folder, and I have subscribed to the channel. Excellent, accurate information! Exercise is the BEST!!! Thanks, Bro!
Awesome! Thank you!
Early 40’s many injuries/disabilities, now 200 lbs down on 95% carnivore diet and still going by utilizing stretching walking daily, I started calisthenics beginning 2024, I 💯 endorse this video 👍👍
Nice work!
@@nsimaInyang thank you, 💯all about consistency
OMG!!! I am so happy to meet you.Brother, you are preaching da truth! My grandmother lived until her last day bed written with the adage ; if you don't use it, you'll lose it, as she lie on her death bed doing bicycles on her back:) My Uncle Butchie always made me sit on the floor. The only daughter & granddaughter, with all uncles & boy cousins, I was the only one he required to sit on the floor whilst everyone else could sit in a chair. I would cry. One day when I was old enough, whilst sitting on the floor crying, he says do you wonder why I make you sit on the floor? He pointed to all the women in my family & said, If I ask any of them to sit on the floor, without some assisting them, they will not be able to get up. He says I don't care how old you get I want you to always be able to sit on the floor & carry your own body weight without assistance, so you won't be the lady in the commercial. I have fallen and I can't get up. One additional thing he added was to always be flexible enough to touch my toes, so as I aged I would never have to ask anyone to tie my shoes or be limited to slide in shoes which are not safe as we age. Granny Jean & Uncle Butchie have since passed, but their lessons have stayed with me as I have been overcoming a rare medical condition where I am temporarily bed written, but I am grateful to say whilst recovering I lie in the bed doing my bicycles & still am able to drop it like it's hot & don"t have to pick it up like it's warm @ the age of 55! Now their wisdom makes sense & I will forever be grateful to God for being under their tutelage. All that to say, my brother I am a witness and thank you for sharing the truth of how to age gracefully...
Wow this an amazing video. Fitness has been standardized to be either cardio, strength training, or mobility. But being able to blend them all into daily living is key to living a functional healthy life. Love the content! So glad this was in my recommended
I love your advice. It's truly motivating me. At 62 years old and having two stents put in two arteries of my heart after being tucked into the standard American diet all my life. I've lost 65 lbs in 7 months and 16 inches in my waist. I was able to do this on a carnivore lifestyle eating program. I've started exercising but have very little time for the gym. Your flow roping idea and kettle bell concepts are a great idea for me. I'm going to invest in them as soon as I can afford to. Sharing your knowledge is much appreciated.
The short clip with the guy saying, once you get past a certain age you can’t sprint at will essentially but it’s not age. Some people take amazing care of their body and age is not a factor to them when they perform physical activities. You must take care of your soft tissues joints and maintain a high quality nutritional plan. Which is what you explain through out your entire video. Love this type of content!
I don’t normally comment on videos but this I just have to, one of the best videos I’ve ever watch!!
Thank you!
I watch more RUclips videos than perhaps I should, but I have to say this is top notch in both quality of content and presentation. I’m in great shape for 56 but this has given some great ideas to maintain and grow. Thanks 😊
Hey, thanks for letting me know that! I’m glad you found it enjoyable!
I miss sprinting. Going all out was my favorite.
You can always rebuild!
you can still do it,,,,anytime and just about anyplace
Same 😢
Work back into it, you can do it!
Me too
I noticed the Rick Rubin book " The Creative Act".on your bookshelf Kudos, I knew you were on the same wavelength when I saw your RUclips video title. I agree with your motivational approach to having icon equipment to motivate e you to stay engaged. Thanks for the inspiration to keep being active and healthy !!!
I watch loads of training videos, this one was fully packed with value. Congrats!
Glad it was helpful for you, and thanks for commenting!
Bout time. 😂 I wish Nsima would upload more. Always great info from the podcast that he boils down to super useful summaries. GREAT WORK!
Thank you! I try to make sure each video will provide good value, so it takes a bit of time 😅
Something about walking, sprinting, or even just exercising outdoors that I don't think many consider: doing these things in areas with poor air quality is offsetting health gains. Doing anything that increases your need to breath, like walking or running, on a busy street means you're not only sucking a lot of vehicle exhaust, but you're sucking more deeply into your lungs. I worked in an air quality lab a while back, and it completely changed my awareness of where and when I train outside (and inside for that matter). I can't help but cringe when I see someone jogging or cycling on a highway.
So important to consider! Thanks for sharing!
very tired of all the people on YT touting what is next ( i am 62 and lifelong fitness fan , currently focusing on surfing ) and almost didn't click on yours but am glad I did. your points are fresh and seem valid. thank you for posting.
Of course! I’m glad you enjoyed it 👊🏾
Good list! I think burpees should be added to the list, you can even do elderly burpees on a exercise bench. where you lean on the bench and dont go all the way down. This could really help for stopping falls.
Well articulated elegantly and intelligently! Great information presented well.
These are quality tips man! Keep sending your videos my way!
Thank you 🙏🏾
Right one. I have no idea why people wanna slow down or so called "maintain"
Most don't do it on purpose, it's just a slow degradation until they completely stop.
Fitness trainers appear in my feed on a regular basis. Most are underwhelming. This is a great video, well delivered, with easily actionable information every person who wants to be fit in their later life should watch. Well done Nsima. Subscribed.
thank you!
Thanks Nsima. I'm doing 21 day challenge with 7 exercises. I feel challenged but they don't beat my ass up. Just finished day 4 today.
Out here changing lives, thanks for the simple plan and a great places to start!
Happy to help!
This information is golden and the fact he's giving it for free is insane.
The best things in life are free.
Awesome concept. Love the content Nsima
thank you harry!
Addition keystone capacities beyond what's in this video: I would think these would include some emphasis on mobility, such as being able to get off the floor without using your hands, sit in the bottom of a squat, etc.
Brilliant Content
Just brilliant
I am 48
All I do is sprinting, skipping and body weight exercises. I feel great
I do 20s, 40s, 60s and 100s but I do a pre warm up and then a warm up. Warm up.
Push ups, pull ups, dips. chin ups, leg lunges, squarts and single leg squats and off ours abs and lower back.
Fantastic!
Great video, great editing. Love this
Glad you enjoyed it! The editor I work with is a genius haha.
I trust this guy because if you pause around 1:08 you’ll notice he has an Abasi guitar
haaaa, you know it! I'm a big Tosin fan
That was the most (pleasantly) surprising part of this video.
@@nsimaInyang I find it hard not to bed, he's a genius !
❤❤❤ that literally changes everything good eye bro
Solid video my man. Great info and tips! 💪🏼💪🏼
👊🏾👊🏾
This a brilliant concept- I kind of got to this method in isolation- intermittent training on a micro level. Thanks for info
This is pure gold. We forget these things as we get older. I’m 36 and the aches and pains from years of powerlifting and ironwork has me searching for these videos. Thank you
You’re welcome! Hope isn’t lost haha, just gotta start moving in different ways!
Jump rope fixed my ankle & foot pain. It also torches the fat off me like crazyyyyy 🔥
It’s amazing!
Ropeless ropes! 😀
That is genius!
Right?!
1. LEARNING HOW TO LONG TERM FAST , 2. DAILY EXERCISE CARTIO AND WEIGHT TRAINING, 3.VEGAN HIGH PROTEIN DIET, 4.DAILY MEDITATION, 5. VARIETY, 6.CONSISTENCY ,7 SLEEP AND MENTAL REST, 8. WORK LIFE BALANCE AND GOOD STRESS, 9.AND ENJOY YOUR LIFE IT GOES BY FAST. FORGIVENESS OF YOURSELF AND OTHERS. ✊😂😂😂
Get some animal fat in you brother
Irrelevant at vegan, the rest is alright. You want to strengthen the body not make it weak and brittle with veganism
@@brettbroussard5251 IM A MEDICAL DOCTOR YOUR NOT SHUT UP😂😂😂☺️
Vegans are weak with low testosterone
Doesn’t mean squat.
7:22 That artwork on your wall is amazing! Brilliant video. Thank you!
I'm 57 today, still fit and healthy. I'm still hitting the gym, no medications, and no special diets. My health and fitness journey started when I was a kid. Bruce Lee was my role model, and it's stayed with me. Fit for life
Man, I think the newer generations forgot about Bruce. He’s an inspiration to me too
This video has me taking notes. I have to watch this video multiple times. It's a video packed with so much information
I want to thank you so much for your informative video. I am a retired navy vet who has always been physically active. I will be 73 next month. Don't look it , don't act like it and have to show my ID sometimes to convince. EVERYTHING you talked about is what I needed to hear. I will start applying them to my training. Again, thank you very much.
Thank you and I’m glad to hear that you feel good! Thanks for your comment, I’m pumped that you found this helpful 👊🏾
Some other keystone capacities (maybe mentioned in comments already):
- Dead hanging (grip strength, decompression of spine and joints, shoulder health)
- Heavy clubs/mace (rotational movement, whole body strength and stability, restore healthy throwing patterns)
Agreed, these are awesome to do also
I've always had a deep squat..right to the ground.. because I love squatting..I squat all the time...I squat picking things up from the ground.. squat when going to the lop.. I squat any time I feel like it.
This video uncovered two holes in my exercise routine: jump rope, and sprinting, both of which I used to do but stopped doing. Time to put them back on my list and start slowly. Thanks!
YES! Glad to hear it man!
At 69yrs old do most of these things not every day but for last 39 years have been working out to some extent Great ideas! Thank you ! To all those that dont know where to start Just start with what you like and that will lead to other workouts as you advance.
Great point!
One of the most positive and uplifting fitness videos I've seen add above all comprehensively easy to follow
I appreciate that!
I love your microdose concept and the idea of sprinting. I was a ranked Master 800M runner through my mid-50s. I am about to turn 60, and I need two hip replacements, so I've stopped running, though I ride my gravel bike, getting back into the weights and looking into resistance bands. Keep up the good work and putting out good content. I put a mat on the floor next to my desk so I can easily bust out some situps during the day too.
Thank you for the brilliant info. I am recovering from surgery and on bed rest. This is teaching me I am not a sitting still kind of person. It's awfully. So I am looking into preserving my mobility as I age. Or it's gotta really suck as I age.
Came across your video this morning. I was born in 1953 and am hyper focused on a lifestyle of fitness since I was in grade school. You are spot-on with your video on reversing age through the 5-physical capacities. I never thought of jump roping as a plyometric exercise. And I still sprint after every 5K run. Your video helped me understand the mechanics of sprinting to prevent injury. Thank you sooo much for your guidance!
Of course, you’re welcome! Glad you enjoyed the video
The fact that your channel popped up out of nowhere yesterday has been a huge stroke of luck (or rather, synchronicity)! This one video has more useful information than a Year's worth of fitness videos from other channels.
I turn 74 on June 12th, and I find it amazing that nothing much changes other than flexibility, if you're not careful, and recovery time. However when I stopped sprinting in soft sand at the beach, sprinting stairs, surfing and distance swimming 5-7 years ago, I was recently shocked at the dramatic loss of fast twitch muscle fibers! Time to reverse that one.
Many thanks for all the help.
You’re welcome, let me know how things progress for you! I know you’ll be able to gain those capacities back
Good video. At 61 and getting back into shape and staying healthy and safe. Some good pointers here. I hate running but. Need to.
Start slow, do a run walk. Run a little, then walk a little. Don’t strain yourself too much, take it little by little each day.
A long time ago in the 80's the slang was no pain no gain. Later I dug deeper, and learned how my body really worked. I don't do anything that makes me drained. I give my body breaks. I eat well, rest when I have to. I give my body just a bit. This has made me feel joy about physical activity without any injury.
Super informative and a great reminder that simple, functional, and consistent work (I had know idea I was micro-dosing my movements) will pay dividends for us as we age!
Thank you for a well thought out video which was easy to follow and props to you for killing the video with your high level of articulation and confidence whilst speaking!
I am glad to have found this . I am vintage 1940 !! Not at that level Do 50 pushups daily a few squats , have lapsed on lifting but do have a rowing setup. Gotta get back to workouts and lifting . Have all the equipment at home The micro concept is a good way to take the anxiety out of making time. Been very stiff jointed for many years now
this approach is the definitive guide to longevity and consistency in all vectors of life. Intuition and health above everything else
I took up jumping rope a few years back I ended up with plantar fasciitis now I use a rebounder. I get similar benefits with less impact stress.
I’m 67 fitness trainer bodybuilder. I enjoy this but in my younger years I played tennis also ran track also did martial arts. Recent I put back many fitness and body training into my everyday routine. It’s amazing how my body has responded. Your video mentions the same techniques, amazing thank you. It’s nice to see I’m not the only one.
That’s awesome! Thanks for sharing
Great video. The four keystone capacities I tend to recommend are "Push, Pull, Sit (up), and Squat". Every gym exercise is basically a form of one of those four movements or a combination of versions of those movements. So being able to work your way up to at least 50 push ups, 5 pull ups, 50 sit-ups (crunches etc.), 50 body weight squats is what I encourage people to pursue and if you can do those things, plus walking, you're probably ok all around in my opinion. Then once you can do that you can branch out into different compound versions like burpees, deadlifts, barbell and dumbell movements etc.
One of my favorite full body workouts is doing 5 heavy deadlifts followed by 100 burpees. It works your full body and includes cardio and only takes like 25 to 30 minutes and you're done... and sweat drenched, fully pumped with your heart beating out your chest.
Ha! I’m 45 years old & a former Division 1 P5 collegiate wrestler (2 time all American…which isn’t pertinent, I just felt like bragging lol). I do almost all the things you mentioned in this video (and will start doing the 2 you mentioned that I don’t) first thing every morning & periodically throughout my day buuut I never knew “why” I was doing it…mostly I guess I’ve just continued to do these things out of mere habit🤷🏻♂️. I definitely AM in muuuuch better shape than most anyone I know but I admittedly (and arrogantly) always just chalked it off to “genetics & mindset”….even though there’s literally no one else in my family who has “aged well” past 40🤦🏻♂️🤷🏻♂️.
This is one of THE BEST videos I’ve watched in YEARS. Learning about all the purpose & science behind these activities has given me a new-found motivation. These last couple years, somewhere in the back of my mind, I’ve been asking myself how much longer I’ll continue to do all these “weird little exercises” (and now I have an answer - “forever”)
I am officially a “subscriber” to your channel. Love your delivery, personality, & humor. Looking forward to watching more of your great content. Thanks!
THANK YOU for this awesome comment. And you’re exactly right, this is a lifelong practice, we need to make it something we can maintain and do forever.
I Like what you have you say... I broke my ankle 4 months ago... Im 68 (after 2 decades of workin out with a trainer before covid), and my doctor & physical therapist say DONT JUMP (& running is jumping) Soooo... Assault bike...spinning...bike....maybe kettlebell swings?
I bought a juicer, no more sodas unless ginger ale for an upset stomach, less sweets which juicing took away a lot of the junk food craving, I actually started working out today on the floor. Great video sir.
That’s awesome! Thank you btw 👊🏾
Im 63 and recently started doing planks and resistance bands with light dumbell work in the morning.also doing 16/8 intermittent fasting and have lost 20 lbs and am actually starting to see a six pack abs! All in about a half hour every morning!!
Amazing man! Good job! 👊🏾👊🏾
I am 69, started weight training 5 months ago, lost 12 kg, belt on last loop, weight is stable at 85kg now, love the idea of starting the jump rope going to be as clumsy as all get out, but it will be fun. Thank you very much.
Amazing, and congratulations!
Thanks! Great ideas.
Balance!
You asked for "Keystone Capacities." I know balance seems super basic and will be somewhat addressed tangentially by a lot of your ideas.
From years helping elderly with physical therapy rx, I'd specifically make sure (for example) there's some one leg balancing in your routine (e.g. shallow piston squat) to work your small knee muscles and "ankle strategy" system.
Absolutely, balance is extremely important
Great info. I wish I did gymnastics as a kid too! I'm a young 48 now. Always working to improve and learn. Thanks for this video!
You’re welcome 👊🏾
Great video!!! Sprinting barefoot on grass is a good option to graduate to after hill sprints. It’s much easier on your joints and barefoot helps you tap into the arches of the foot, great proprioceptive feedback that will strengthen your foot. Start with 2-3 10-15 yard sprints and gradually build up, rest 48-96 hours depending on age
Yep! TheBareFootSprinter Graham Tuttle loves that stuff
For the Rope Flow / spinal stiffness aspect, I have found steel club and mace work to do this exact thing.
I am 44 and have been doing calisthenics near daily for many many years and I agree with everything you said but you are only showing upper body movements. I would add pistol squats, cossack squats, hindu squats, as well as all types of animal flow/crawling movements.
I work with those implements quite a bit, and I get what you’re saying, but there’s many rope positions that you can get in that just aren’t possible with the club and mace. When you get deeper with the practice with the rope you’ll get what I mean (IF you do). Still love those tools though.
I did gymnastics and attribute that to why I was able to do what I could do with lifting weights. I wanted to get back into it and totally agree that calisthenics is more necessary as you get older. There are great resources out there for programs and I am grateful to have found one where I can follow along. I also started using crossropes a few years ago and recommend them to everyone. Great info here and thanks so much for the content!
Absolutely LOVE all these tips and the concept of microdosing, I am a life long yogi and yoga teacher so the floor and body are my favorite tools, and I add in walking and some running . I want to and will do more jump rope. One additional thing I suggest that I include in my repertoire is rebounding, this is something I microdose on daily and has so many benefits. This was my first time seeing your page and would love to know more about your nutrition tips. thanks
I’ll talk about nutrition in a future video. That’s one that people get verrrrrrrry dogmatic about haha
This information is arriving at an important time in my life, as a 45 yo martial artist whose greatest opponent has become his full time job. I have to rebuild the temple, and I look forward to assimilating this info into my new program. Excellent content! Subbed
Thank you! 🙏🏾
Good stuff.
I believe part of the key is making it a habit and also don't make it too hard or 'unpleasant'. Over time, people will tend to avoid harsh activities. And continuing activities long term is very important.
Example: In the past I kept adding exercises to my routine until it took a long time and was grueling. And then I would skip a workout, for whatever reason, and not continue.
Yeah, progression should be gradual, and we gotta be kinder to our bodies
I haven´t run in years, but I sometimes end up sprinting in order to catch the bus. Haven´t had injuries, and I´m past 50. Maybe a half an hour dynamic yoga practice in the morning has saved me thus far:)
I’m starting at 42 and these men in they 20’s is staring still OK . I love working out now!!
Let’s go!
I’m almost shocked. What a tremendous presentation. There are huge, utterly practical, one thousand percent real-life pertinent things here I’ve never seen elsewhere! Haven’t even watched the whole thing! Subscribed buddy! Will be looking into you, and. Already going to be spreading the word.
I had exactly the same reaction with you. What is fantastic channel. I only found it yesterday.
@@higherresolution4490 That’s great to hear. 95 percent of all fitness/exercise doctrine seems shallow to me, if not misleading. Not life prolonging, not empowering use their vehicle to potential, not bringing about real joy.
Great video 💪🏾
I'm adding Rope Flow to my workout. I'm seriously going to look into the "7 Postures" set of movements.
Microdosing is a great way to start a new exercise. U have to be patient. Try to make exercise a daily routine.
I do a few hours, about 2 to 3 hours 5 to 7 days a week.
Usually a gym but outside if the weather permits.
During the spring and summer, I'll do both because I find doing calisthenics, cycling, Yoga, and bar work as well as weights at the gym will
yield better, more sufficient results.
Nice!