If you are in Chiang Mai and know of any courses that offer group weight training courses specifically geared to people age 45 and up, please let me know.

These courses normally focus on preserving strenghth to combat the natural decline in muscle mass as the aging process continues.

Muscle strength can be preserved to 60s 70s with a good exercise regimen.

A group of interested lifters is what I am looking for.

Or, if you have interest in forming such a group and then collectively hiring a qualified instructor at the univeristy, please let me know, by PM, or just post below.

Thank you.

I am glad to see this topic discussed! It is so much more important than any other topics, in reality. I believe that into the 90's and beyond the anabolic process can continue.

Now stretching and flexing and major warming up is important. More reps and less weight, and hit the leg press and curls and squats to get as much bone density as possible. The loss of mobility is the turning point to avoid!

Yes it is a decline and a point of less return when old, but you define old and only you. Work out ladies and gentlemen.Good luck!!!

A bit off topic...If you're not interested in building muscle mass, check out the app called 'you are your own gym'. I do these exercises regularly with good results. I don't have access to a gym at the moment.

Since going back to gym after an extended lay off I am not only stronger, leaner and healthier I am also much happier, I can highly recommend lifting some weights are eating good nutritious foods... Go for it gentlemen I can highly recommend it...

Edited December 13, 201312 yr by supaprik

A bit off topic...If you're not interested in building muscle mass, check out the app called 'you are your own gym'. I do these exercises regularly with good results. I don't have access to a gym at the moment.

There are exercise machines in parks all over Thailand, I use my local one regularly, the last thing I want is to be an over muscled monkey man like Stallone or that Austrian guy.

We can do gym at our own.Doing push-ups, sit-ups, barbells, etc.

We are noticed by women for being macho especially when wearing just undershirts.

You don't particularly need a Gym or a great array of exercise machines. I have an adjustable bench press, crash mat and three sets of dumb bells. I road run (with my dogs) for 30 minutes and then do about 45 minutes of anarobic exercises covering most muscle ranges. I am now 69 and feel fantastic, not only that but many of my Friends remark on how much younger and fit I look, which of course makes one feel even better. Most importantly, panra-ya is full of encouragement since there is a 20 years difference and has said I MUST live until I am at least 100, at which stage we can both roll over and head for "the pub in the sky". But, yes regular exercise is so, so important - hope I don't get run over by a bus tomorrow

I don't like gyms, too stuffy and sweaty for my taste.

Water walking and water exercise in the swimming pool works well for me, with hand paddles and exercise fins. A lot of fun, no sweat and nice and cool. And VERY effective!

Also push-ups, sit-ups and squats in the comfort of my own home.

I am glad to see this topic discussed! It is so much more important than any other topics, in reality. I believe that into the 90's and beyond the anabolic process can continue.

Now stretching and flexing and major warming up is important. More reps and less weight, and hit the leg press and curls and squats to get as much bone density as possible. The loss of mobility is the turning point to avoid!

Yes it is a decline and a point of less return when old, but you define old and only you. Work out ladies and gentlemen.Good luck!!!

You are so right, and thank you for sharing my opinion. As I recall, a bit over two decades ago, we began seeing the documentation in the medical literature demonstrating that physical strength can be maintained through the 60s by practicing weight lifting.

We also saw the ways in which weight lifting, and other sports, can improve balance in geriatric patients, which means that these people do not suffer as many fractures from avoidable falls.

In the US, and other western cities, weight lifting classes and groups of interested people are enjoying the benefits. However, in Asia, there is still some mythology about weight lifting for women, for example, and they believe that this will add huge masculine muscles, which it does not.

Here in Asia, we have the right idea when we practice TaiQi to maintain balance, and probably a combination of weight lifting and TaiQi would be the most effective regimen.

I think it is probably more fun to do the weight training with a group of interested people, and this is why I posted the topic, but anyone interested in introducing this in othere cities should post more on TVF.

If we wish to lose the weight we typically put on as we put decades behind us, then weight training is a very good choice to do this. Or, at least we can keep the same weight but have it be more healthy muscle tissue.

Probably a co-ed course here would be the most fun, hopefully with a bit of healthy joking around, if no one minds.

We can do gym at our own.Doing push-ups, sit-ups, barbells, etc.

We are noticed by women for being macho especially when wearing just undershirts.

Besides just your undershirts,

I do hope you also wear just your shorts with that, as well.

A few weights does not cost much, and you can make your own out of scrap materials.

But it is the group participation that seems to benefit everyone to encourage people to work harder, and to not quit.

I don't like gyms, too stuffy and sweaty for my taste. Water walking and water exercise in the swimming pool works well for me, with hand paddles and exercise fins. A lot of fun, no sweat and nice and cool. And VERY effective! Also push-ups, sit-ups and squats in the comfort of my own home.

I also think that with Thailand's weather, for much of the year, we could probably have a weight gym outside, or under a metal awning, using fans to keep cool.

I also do not like, too much, the indoor gyms, but weight training outside, where you are able to look at the mountains, trees, and sky, provides a better attitude for exercise. Wasn't there a beach in California called muscle beach, or some other name, where they would have donated weights there for everyone to use?

Outdoor showers, as well, are nice. And I think it was Martha Stewart who always raved over hers where she could shower and look at her rose bushes.

Martha is pretty smart, and also pretty.

(Again, I think the group participation is good, because one can then post a record of people's progress, and enjoy encouragement.)

You don't particularly need a Gym or a great array of exercise machines. I have an adjustable bench press, crash mat and three sets of dumb bells. I road run (with my dogs) for 30 minutes and then do about 45 minutes of anarobic exercises covering most muscle ranges. I am now 69 and feel fantastic, not only that but many of my Friends remark on how much younger and fit I look, which of course makes one feel even better. Most importantly, panra-ya is full of encouragement since there is a 20 years difference and has said I MUST live until I am at least 100, at which stage we can both roll over and head for "the pub in the sky". But, yes regular exercise is so, so important - hope I don't get run over by a bus tomorrow

If you do not run in the middle of the road, this will help your chances avoiding the busses. And don't let your dogs chase them either.

69 and still doing an admirable amount of exercise. This is what I want, to begin a path of exercise that will lead to what you are doing in another few years.

If I MUST live to 100, then I MUSN'T live that long if I am going to be sickly and frail. That is more trouble than it is worth.

Working out at home can be done, of course, but in my expericence motivation is much greater at the gym, and you find yourself "competing" with others, which is not a bad motivation at all. I'm 44, and I enjoy the gym very much. It's never too late.

Working out at home can be done, of course, but in my expericence motivation is much greater at the gym, and you find yourself "competing" with others, which is not a bad motivation at all. I'm 44, and I enjoy the gym very much. It's never too late.

This was exactly my thought when I posted this topic trying to find like minded individtuals who could meet at a nearby (Close to CMU) gym. Or, even do weight trainging outside in an old barn or something. I have seen some interesting "gyms" with pull-up bars, and makeshift weights, and quite a few people around town, the Chinese and Thai, get together to play music and do their exercise and Tai-Qi.

The weather is alway fine in ChiangMai, so you probably just need a metal awning and a secure place to not have weights and equipment "taken".

The MOTIVATION is the most important gain from joining a group.

No Gain, Not enough Pain, and then no gain.

Find a place with a Smith Machine. You can move more weight with this apparatus.

Why do you think it's favorable if you can move more weight ?

43 here, work out with weights about 2 times per week, and a couple of weeks ago started Thai boxing 2 to 3 times per week. Must be part of my midlife crisis .

Been working out for years with weights and thought doing a bit less weights but adding Thai boxing to it would make a good change, lovin' it so far, feet bit swollen sometimes from kicking the bag .

Hi, could any of you guys give me some advice on what exercise I could do with a set of dumb bells to improve my pec's and get rid of my love handles.

thanks in advance.

A bit off topic...If you're not interested in building muscle mass, check out the app called 'you are your own gym'. I do these exercises regularly with good results. I don't have access to a gym at the moment.

There are exercise machines in parks all over Thailand, I use my local one regularly, the last thing I want is to be an over muscled monkey man like Stallone or that Austrian guy.

you won't look like Schwarzenegger if you don't inject huge amounts of steroids.

Find a place with a Smith Machine. You can move more weight with this apparatus.

Not with squats, this will create havoc on knees and make the lifter become quad dominent

The Smith press was invented by.................

Jack Lalane. Its aa fantastic machine to use.

love handles can only be reduced by diet. If u execise the oblique muscles they can get larger as well.

I do remember the report about the death of a woman doing squats in smith machines. they as with many machines were developed for pro bodybuilders. don't use the machines, use free weights people.

smith machine will help you use leverage against a machine, not how to actually take that weight and lift it up above your head.

for those that know they know, but if you are a beginer do some research into how muscle and strength is preserved, try not to fall into the training like a bodybuilder

I do remember the report about the death of a woman doing squats in smith machines. they as with many machines were developed for pro bodybuilders. don't use the machines, use free weights people. smith machine will help you use leverage against a machine, not how to actually take that weight and lift it up above your head. for those that know they know, but if you are a beginer do some research into how muscle and strength is preserved, try not to fall into the training like a bodybuilder

I think you got that wrong.. machines were developed for normal people.. not bodybuilders. They were developped so not too much supervision was needed and people did not need too much instruction.

Free weights rule.. but only with correct form.

I started doing some army exercises I use to do in the military. Was a bit slow at first with the running and push-ups but I'm starting to see results. The hardest part of exercise is lacing up your tennis shoes.

Good luck everyone!

the machines were designed for the body builders to 'isolate' muscles hence the bodybuilder who was already strong and already had the skills necessry to bring their strenth to bear on free weights doing squats deadlift etc, could concentrate on those muscles that were not over developing as much as they wanted, hence the pec dec etc. The literature is readily available. The bodybuilders were already qualified to use the machyines, in fact the opposite of what you describe robbliok the machines became popular as normal people wanted the same muscles as body builders and all magasines were promoting the machines and routines that use the machines. your avatar indicates you know a thing or two about proper lifting,

fitness first for example, iks not about teaching strength, it is a business model, the equivalent of mcdonalds weight lifting, they have no interest in teaching the fundamentals, they teach only body building skilss on the machines ( ok they have some other classes that may be useful in some ways - yoga, cycling etc) though they teach high reps using isolation machines, the instructors would not know the first thing about why they teach these machines - other than the use of them by body builders- and should you attempt to do basics in a western fitness first you will 1. be hard pressed to find a bar or sufficient weights to undertake proper free weight training and 2. asked to leave when you lift the weight above your head

the machines will teach your body how to apply leverage to a machine and even were you to load up the leg press machyine or smith machine with every weight in the gym and use that machine to aid you in leveraging the weight up and down, you would remain no more skilled nor more competant at lifting a box up from the floor.

you take your 100 kg on the smith machine, you load up a bar on the floor or even in a squat stand and try to do the same thing with 100kg, its not even close. smith machine was as with the others built for muscle isolation and can - if not set up with stops- kill people as they move down in un natural position and get stuck under bar in compressed unatural position unable to move.

the machines were designed for the body builders to 'isolate' muscles hence the bodybuilder who was already strong and already had the skills necessry to bring their strenth to bear on free weights doing squats deadlift etc, could concentrate on those muscles that were not over developing as much as they wanted, hence the pec dec etc. The literature is readily available. The bodybuilders were already qualified to use the machyines, in fact the opposite of what you describe robbliok the machines became popular as normal people wanted the same muscles as body builders and all magasines were promoting the machines and routines that use the machines. your avatar indicates you know a thing or two about proper lifting, fitness first for example, iks not about teaching strength, it is a business model, the equivalent of mcdonalds weight lifting, they have no interest in teaching the fundamentals, they teach only body building skilss on the machines ( ok they have some other classes that may be useful in some ways - yoga, cycling etc) though they teach high reps using isolation machines, the instructors would not know the first thing about why they teach these machines - other than the use of them by body builders- and should you attempt to do basics in a western fitness first you will 1. be hard pressed to find a bar or sufficient weights to undertake proper free weight training and 2. asked to leave when you lift the weight above your head the machines will teach your body how to apply leverage to a machine and even were you to load up the leg press machyine or smith machine with every weight in the gym and use that machine to aid you in leveraging the weight up and down, you would remain no more skilled nor more competant at lifting a box up from the floor. you take your 100 kg on the smith machine, you load up a bar on the floor or even in a squat stand and try to do the same thing with 100kg, its not even close. smith machine was as with the others built for muscle isolation and can - if not set up with stops- kill people as they move down in un natural position and get stuck under bar in compressed unatural position unable to move.

Yes that is the whole point i tied to make.. its easier to explain machines (they are inferior to free weights but easier to explain). So this means they can have more people in a gym with less supervision as its easier to explain the machines. yes its about the business model.

I do remember the report about the death of a woman doing squats in smith machines. they as with many machines were developed for pro bodybuilders. don't use the machines, use free weights people. smith machine will help you use leverage against a machine, not how to actually take that weight and lift it up above your head. for those that know they know, but if you are a beginer do some research into how muscle and strength is preserved, try not to fall into the training like a bodybuilder

I do not agree. Folk die running, jogging etc.....Machines do not put any more pressure than free weights, your body dictates what you can do.........

The Smith I used had safety stops, so, with no weights loaded do one rep and see where the stops should be set so you can drop the weight and fall forward, your safe. My gym NOBODY set the safety stops and so could be taken out. Free weights you need a spotter or be sure you can dump the weight.

OR without spotter you must reduce the weight a bit to be sure that you can handle it safe. Which makes the training less effective.

I use the TRX & also Kettlebells these days, don't lift heavy anymore.

The K'bells are good as they give me a reasonable amount of Cardio benefit, & also ensures better overall stabilty, depending on routine used.

Hello all,

I'm brand new here on the forum tonight, and I'll be arriving in Chiang Mai Thursday November 5. I am very interested in meeting some potential workout partners.

That's actually a big reason I am leaving Ensenada, Mexico. Noone here wants to work out together, just drink. (I don't really need quite as much encouragement to do that!)

My plan is to take tai chi and chi gung lessons in the Old City from 9am to 11am, at least for a while. I would love to meet up for weights early morning... or midday... or later.

Even once a week would be a start!

Please let me know if there is already a group, or if anyone here is interested.

Just a thought..

Go Gym on super highway is huge! They made it bigger over the last year, and almost anything you feel like doing you can do there.

Also, its cheap. Only 6000thb for a 1 year membership card. Love that gym.

Just a thought..

Go Gym on super highway is huge! They made it bigger over the last year, and almost anything you feel like doing you can do there.

Also, its cheap. Only 6000thb for a 1 year membership card. Love that gym.

Money up front is always a nuisance if they go bust. Indeed, the "best" deals always happen when they're about to go bust.

If you can find a training partner then dips, chins and (if you think you need it) one leg squats, continuous one leg step ups and wall sits is all you need. Basically i) a big pulling exercise, ii) a big pushing exercise, iii) a big compound leg exercise. Sit ups and erector spinae back exercises you can do on your own in front of the TV. The inside corner of a wall allows you to dips, or you might find a station in the park. There are pull-up places in every park, and (certainly in Isaan) there seems to be bodyweight gear next to the fire stations. With one training partner a few sets of pull ups to absolute failure - "I go, you go", the same on dips and then work next to each other wrecking your legs is all you need. Put one foot on a decent step and lift and lower without touching the ground with the other foot and your quad detonates! Sit against a wall and - having stuck yourself with a wet T-shirt - bounce up and down three inches. Take one leg away and see how that feels with the other at 95 degrees and all your weight on it.

I managed 18 chins first set at the weekend and 33 dips, and I'm 50. Because I've always kept on top of it there isn't actually that much effort involved. I will say, though, that I think killing yourself and then taking loads of days to recover is the way forward.

If dips are too hard a little rucksack with bottles of water in it is an alternative pushing exercise. Wear it for the first few sets of push ups to get the reps down, and then ditch it. Pull ups at 90 degrees to the normal position with your hands as if you were holding a cable is a killer bicep exercise. Tricep dips on a step using one arm and spreading your feet for balance busts back of your arm, and then you can use both arms after the first few sets.

If you can find a training partner you might well not need a gym for weights. A gym, though, is vital for really good CV work, because it's just too bloody hot if you can produce serious power. A day entry every five days and spend an hour speedmarching up a 15% slope on the treadmill in air-conditioned comfort might be the cheap option, or an exercise bike at home with the AC up full.