Before we talk about exercise itself:
Exercise Jujutsu is what places the mind in the right state. When the mind is settled, calm, and in control, movement becomes enjoyable, even exciting. Once your mind is under your control, the next step is to focus on the exercises themselves. The following guidelines may apply to the actual exercise portion of your journey.
The best fitness advice we can offer to NPB candidates and achievers is to stay consistent with their workouts and to change the actual exercises they (you) do from time to time. Never get into an exercise "rut"! Exercise is beneficial and desirable for most of one's lifetime.
While we, of the NPB Society, encourage vacations for rest and recreation, that doesn't necessarily mean taking a vacation from exercise! Having said that, we do recommend occasional intervals of rest.
We are always against foodstuffs that are contra to our mission of providing humanity with the best health possible. This would mean all things that we lump into one category that we call "Junk Food."
âš Consult your doctor first before trying any of the following exercises!
For Strength Training and Body-Building
🔥 Warm Up First
Try to loosen your joints and loosen and warm up your muscles. We feel this is important and may help protect you from injury.
💪 Exercise Order
If you are doing, for example, back and triceps, you'll want to start with your back, which has larger muscles, and then, after you have done all of your exercises for your back, work on your triceps, as they are smaller muscles.
Always work larger muscles first, then smaller muscles.
📊 Sets and Reps
First Set: Begin with single sets of 10 to 15 reps with weights that you can manage. You want to feel that you have worked the muscles without overdoing it.
Second Set: Now, increase the weight and decrease the reps. This time, try for 8-12 reps. Again, you want to feel strain, but you should not be overdoing it too much.
Legs and Upper Body Routine
🦵 Leg Exercises
- Close-chained exercises (squats, leg press)
- Leg extensions
- Leg curls
- Body-weight calf raises
- Toe raises (prevent foot dragging as you age)
💪 Upper Body Exercises
- Pulling motion: Seated row
- Pushing motion: Push-ups or chest press
- Shoulders: External rotation with band
- Core: Bridges
- Core: Bird dogs
Key Technique: Seated Row
This is an exercise where you pull the weight toward you while your body stays stable and stationary. The most important part of this exercise is to squeeze your shoulder blades (scapulas) together in a retraction motion. Hold for two seconds and slowly release.
âš Shoulder Safety
Shoulder injuries are treacherous, especially for people over 60 years old. Keep that posture correct. Keep those scapulas back. Get an expert to show you this so you may better protect yourself from injury.
Shoulder Exercises
After the seated row, perform the opposite motion which is pushing away. This could be a push-up or a chest press. For shoulders start with external rotation first using a band attached to something while you use your outside arm. Your elbow is flexed at a 90-degree angle as you move the band away from the body.
Core Exercises
- Bridges: Lie supine with knees bent and lift your bottom squeezing your glutes
- Bird dogs: All fours lift opposite limbs and hold for 2 to 5 seconds
Remember: When you are starting out, don't add a lot of weight. The first three months are acclimating the muscle for more intensity later.
Ready to Master Exercise Jujutsu?
Discover the complete Exercise Jujutsu techniques in The Near Perfect Body