Chris' Blog

Chris, saw your comment on intervals. I have found that the best, and easiest (if that makes sense) method of interval training is with a kettlebell. Depending on your own weight and conditioning level, doing a two hand swing using a 15, 25, 35, 45 , or 55lb kettlebell at 20 to 50 swings per set for 8-12 sets is very effective for getting the heart rate up.

Race walking gets you up to a good pace and a good HR with less stress to the joints than running, but it is a special technique and requires to be learned, I would think from a teacher in person, as it's not easy. A good chapter for the book?

I wonder why you are not enjoying yourself doing your intervals. Could you be doing them on a treadmill? Surely you are already doing a sort of intervals in your spin classes, and you like that. Or maybe you are doing them alone, which is not your thing at all. Joining a group or rounding up a fitness buddy might be the key?

Jeff G has pioneered the run-walk-run method himself and with thousands of clients.
3) You need to find out your maximum HR and then train at a different % of that on different days, also varying the length of your runs and GRADUALLY building up more distance and more speed.
4) Jeff G warns that speedwork risks injury, especially as one ages.
5) In my experience, when I run at my max or a high %, which I do only when racing, I am very tired for days after. Even young runners are advised not to run too much at their max because it tires them too much and interferes with subsequent training.
6) If you are trying to push your HR up by walking, you can only do that on very steep hills. Above a certain speed, it is easier to run than to walk.

Chris, do you mean you pushed your HR up to 180-190? That is very high for someone of your age, but it is clear that you have an excellent heart - your recovery rate is brilliant. Alternatively, 80-90bpm is not very high.

I am a runner (albeit a very slow one) and I hang out with runners on forums and read books about training, so I have reflected this sort of issue a lot.

1) It would not usually be recommended to do interval training more than once a week. People might push their HR up on another day by doing hills, or by doing a steady state run of eg 1 mile in the course of a gentler run.
2) If I have understood you correctly, you don't run regularly. If this is the case and you want to run, you need to start gently. I strongly recommend you get hold of Jeff Galloway's book "Running til you're 100" http://www.amazon.com/Running-Until-Youre-Jeff-Galloway/dp/1841261920 Jeff is no spring chicken and has a proud history of continuing to run frequent marathons injury free.

Hi Chris _ I just found your first book and read it last night. It is both inspirational and amazing. I have been doing almost everything you recommend for several years, but my lifestyle just evolved. I'm 64. I don't diet. I don't generally follow programs. But I have always needed to be active _ and active out of doors. Luckily, I live in the Gatineau Hills, near Ottawa, on a river and close to a national park with many kilometres of ski/cycling trails and quiet paved parkways for road cycling. Those are my two main activities: cycling and cross country skiing. On the shoulder seasons, like now, I run a bit and belong to a women over fifty dryland training group. I've also recently joined a local gym. Here's what I want to say though: if anything, I have been discouraged from pursuing aerobic activity five or more times a week. Yet I find if I do less than four days of vigorous exercise, I miss it. I love that your book endorses an almost daily regime.

Yep, I do it 2X a week. On the treadmill for 30 min. 10 min warm up at about 65%, then 15 min. of one minutes--up and down, fast and less fast--HR up in the 90%. Then cool down for 5 min. It's hard. I have to make myself do it. But I feel better mentally, and I guess physically, doing it. I rotate this HIIT with rowing a single scull 2X per week and biking 2X per week, one a longer ride of about 30 miles. I'm 68.
Re. your question, some days it's pretty easy to do the HIIT, but other days it's a chore because it's hard. It's definitely not fun. Sometimes I have to play mind games to do it. I've skipped the last week because I've been busy with the Thanksgiving holiday coming up (Thanksgiving is a man's holiday and a woman's workday, unless the man is doing the cooking). I plan to get back to the HIIT next week. It's all about choices I guess.
Do you still need recipes? What kind do you need?

Chris: I thought the next book was on nutrition. How does aerobics fit in?
Any news on the new web site?

Guys, absolutely loved your book and have given out a dozen or so copies to friends. I have been a Type 1 diabetic for 36 years and been working out with weights , swimming and running ever since. Your book validates my journey and encourages me to take it to the next level, increasing my workouts to an hour to hour and a half every day. I was told by a diabetic specialist that I have a body of a much younger man and at 56 that really makes me feel great !!!

Read an article by Gretchen Reynolds in the NY Times this week about the aging process and exercise and unfortunately she didn't mention your book, which is a total disservice to the readers.

Chris, I am so glad you are working hard on the book. I am so looking forward to it. Any idea when it might be ready? Whenever it is, I will be one of the first in line to buy it.

I am reading your book and finding it very interesting, but overwhelming at the moment. I am 66 and not in bad shape, but I could improve my health with regard to osteopenia and fluctuating glucose levels. I exercise moderately. What is your take, Chris, on Frank Comstock's book, "Antiaging 101", in which he insists that all it takes to truly be fit is an hour a week? Twenty minutes, 3 times a week, but even less at first. I understand the importance of your message, but I fear it sounds like too much, too fast at first for many people who need to begin taking better care of themselves.

Couldn't agree more.I'm over 70 and getting men this age to get with it is not easy. I've been doing this for over 30 years so I know it works. (Thank you Chris and Harry!). What a book! We are working on getting people involved however. I have started a program to bring people into this whole concept. Also adding an integrative nutritionist and a physiologist to the mix. This helps people get comfortable with a new way of life. I find most are intimidated if they haven't been active for a number of years. Once they are assessed they can move forward without concern about hurting themselves. And it gives them a road map. My contribtion is keeping them motivated and encouraged to stay with it.

Chris: Why on earth would you think about doing a red eye to a beautiful spot like Hawaii? Relax and enjoy. Does Hilary get to go?

Hi Chris -- Your trip sounds wonderful! But I'm back here in the real world of Charlotte, NC with a question for you re calorie burning and length of exercise. I am dedicated to working out at least an hour six days a week. I aim to burn 400 calories a session which occurrs through speed walking 30 min, spinning 30 min and strength training every other day. What has happened is I now can't burn up 400 calories in an hour -- It took me 1hr and 20 minutes to reach a burn of 405 calories this morning! Not sure why this is happening. I can get really obsessed with numbers like calories, minutes, inches, lbs, etc . so wanted to see the most important goal -- length of time or calories burned. I'm 64 by the way and having a ball at the gyn!! Thanks. Joan

Your piece about cycling on Crete brought back happy memories of touring there in a hired car with my teenage daughter. I think I was amazingly brave even to drive a car over those roads! And was I glad I had paid extra for the comprehensive insurance, after bouncing in and out of all those potholes. So well done! What a magical island - I imagine cycling is the perfect way to enjoy it. Did you have to contend with many cars?

As mentioned previously, I am using "Follow that Cab" in a continuing education class. Not sure what topic your new book covers but I do hope you make the point that in order to stay "young" one must continue to meet the challenges of constantly changing electronic technology - we can't be lazy about this area anymore than we can be lazy about physical exercise.

Great to meet you and Hilary this week and share in the Cretan biking experience. Be well.

re: New Yorker story. It's not just fun. It's HILARIOUS! I laughed very hard! Excellent!

I actually just sent a letter to the editor at the New Yorker after reading, "Follow That Cab!" Funniest thing I've read in some time. I read it a couple of times. Thanks for the laughs! I'll look into your book, too! Cheers from Los Angeles

This is the best story I've read in ages...I hope it is non fiction!

This is the best story I've read in ages...I hope it is non fiction!

For the love of God, keep writing these atrilces.

Where are you speaking in COS tomorrow? Is that Oct. 7? Is it a private engagement or may I come and listen?

As Chris forges on ahead age-wise, hope he will let us who follow exactly how it feels.

Chris,

I can not find a section to send an email to you, so commenting and hope you get the message.

You had mentioned in your book, appreciated it by the way, about how community really matters. Yet you mentioned nothing about CCRCs! So I am figuring you do not know much about CCRCs. Given that you hail from New England, I would like to invite you to experience one first hand.

So I am inviting you to come visit our little CCRC in Exeter New Hampshire. And you can come stay for visit. You see, I am on the Board.

I could try and describe it,yet I might end up writing a book!

I think your fans would love to learn about it.

Look forward to hearing from you.

Best,

Glenn
If

This is an aritlce that makes you think “never thought of that!”

Taking it easy - the path of least resistance - is the way most go.

But the price as we age is extremely high and I won't pay it. "Hard" is the price for a continuing high life style. I have a friend who said, "YNY is just too intense for me!"

For me "intense" is the resultant life I see for the "take it easy" types. Pills, procedures, painful operations, inability to travel or even get out at all. Now THAT is intense and it can continue for years with modern medicine keeping the heart going. "Hard" is so worth it.

I bought your book in April (for women) and read it over the spring and summer. Just finished it. It's pretty good and I agree with lots of things you say. I am 47 years old; when I was in my 30's and early 40's I was overweight; I lost 40 lbs and kept it off. All of the advice I got from medical people was very similar to what you say in the book. I managed to bring my blood pressure, cholesterol and sugar levels back to normal, naturally by the right food choices and daily exercise. So I'd have to say, you and Dr. Harry Lodge are really on the ball. I enjoyed reading the book. It made me want to be moving (physically) all of the time. I walk a lot every day, since about 4.5 years.

Congratulations...to you and your daughter!! You must be very proud. I read your book and am motived. I'm 50, 245 lbs..and..as you say...lots at stake. Was very glad when I accidently picked up this book, written by a man about men my age. Be proud of yourself, as well! I'll check in on your blogs from time to time to say how i'm doing (dont worry..not every day or every week), but I think it will help me stay motived. Here's a a younger me next year!

It is now abundantly clear, Chris, that your clan is clearly out of my league entirely. I worry about getting to the gym. You people ride over the Rockies and swim the English channel. Where is Richard Simmons when I need him. Hah!

I don't see a "contact us" link anyplace. I would like to suggest you create a menu/recipe page.

Congrats to Ranie......and to her proud father. Great job.

I am so looking so forward to the new book.

Damn!!! exceptional effort... and, as with all such efforts, it carries it's own reward... nice.

Terrific congrats to Ranie and to her proud father! Congrats on her weight loss too, but I thought people PUT ON weight before swimming the channel!

Wow. Hurrah for Ranie. That is a fantastic accomplishment. Whatever made her decide to try it?

I read your book for women last winter and it was very motivating. The problem was that I've been struggling with my weight my whole life. Tried every diet known to woman-kind. Been a vegetarian and a vegan. Been Low fat, whole grain all the way for what seems like decades and have still been in the low 200s weight-wise almost my entire adult life. At 56 I was really tired of it. I finally decided to take my doctor's advice and give up carbs. Doing the "new" low carb/primal mostly -- moderate protein and fat, lots of veggies, no sugar, starch or grains. In the first month had to cut my high blood pressure medicine in half. Had blood work done at the 3-month mark. Cholesterol down from 200 to 159, triglycerides from 190 to 124, A1C from 6.1 to 5.7. Down 18 pounds. No issues with arthritis for the first time in years and I feel great all over. It's pretty amazing. I had to let go - kicking and screaming - of conventional wisdom though to get this breakthrough. So, yes, it's very confusing out there. Not everything works for everybody or everyone's body. I no longer feel like a failure for not being able to lose weight and be healthy. I was just doing the wrong thing for my body. For the first time in my life, I have energy every day. What I don't have is crazy hunger, cravings, and lethargy. It's amazing.

A million thanks for posting this infoarmtoin.

I quit eating crap and ramped up my exercise in mid-June and have lost 14 lbs. Not bad! I also take a very low dose of thyroid medicine and I'm sure that's helping. But I often think of your book and approach --it helped me a lot!

Stay with it. We ordinary human beings need some common sense help with this diet business.
Exercise can be sort of fun. Diet maintenance; not so much.

I am 57 years old and husband will be 80 in September. When I read your book in early April, I weighed 156 pounds and was miserable. At 5ft 1inch, I was the heaviest I had been in years. I was amazed by how clear your information was on the importance of exercise. New concepts I had never heard. I started reading parts of the book to my husband. He goes back and forth between 140 pounds and 147. So most important for him was getting the heart monitor and moving forward with better exercise. Now, in August, I am 128 pounds. My cholesterol has gone from 233 to 186. I have joined a gym, participate in deep aerobics swimming exercise classes every day and started my weight training program. My husband and I both are doing well and feeling great. I even have my own personal index in the front of your book with important concepts to share with others AND I have purchased an extra copy of your book to loan to friends. You CAN teach an old dog new tricks. Thank you so much for your work.

Hi Chris, sorry, this is off-topic. It is a last-ditch attempt to save this site, through which you have given us so much pleasure over many years (4 years in my case) from destruction by the spammers. Please take a look at the Blogs section. I think you will be shocked. The Forums were taken over by crazy spammers long ago and are now necessarily spam-free because unavailable to anyone. Many of us have reported the spam problem over and over, with no result. Stalwart regular bloggers are leaving because they can't stand it. I can imagine that all this is the last thing you want to be bothered with. but in my opinion it would be more dignified to close down the Blogs and Forums rather than allow them to die in such a squalid way. They are not a good advertisement for you at present.

Hi Chris: Sounds like the same types you spoke to in Westport a few years back. They never did come around, but you weren't given much time

Well done for keeping on at the over-70-year-olds. You are SO right about them. I met up recently with an old friend who is now about 77 and is set like concrete in all sorts of bad ways. No way he's ever going to listen to me but your position as a sort of celeb and published author and a speaker people pay to listen to gives you a certain leverage. Keep on at them, you are their only hope!

Touchdown! That's a really cool way of putitng it!

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need a little encouragement here, I commented on your blog this morning but it doesn't show, it' now 6.pm EST, first time I have ever replied to a blog, guess I'm feeling alone with this.

have started the "Springtime on the Savannah" today with my daughter and son-in-law. I am almost 72 and they are just about 40. The same number of miles you biked !!! Hopefully we will inspire, encourage and just plain nag each other to do this programme. Don't think I will ever get to bike 40 miles though!