Fitness 55PLUS
The 21ST century Highway to Fitness in the Indian Summer of Life!
Fitness 55PLUS by HEAVY METAL — Since 2000 and evolving
Combined Coach Experience (all gyms) of a million years!

The HEAVY METAL ATHLETIC FITNESS 55PLUS 3RD MILLENNIUM PROGRAM

HEAVY METAL ATHLETIC introduced the Fitness 55PLUS program in the mid to late 1990s for the first time. During the decades we saw that muscle mass loss in the body demands much more weight training than cardio workout as we grow older. So we started to shift the focus from 50/50 cardio/weight training to 1% less cardio and 1% more weight training starting ages 56 to 99 beginning with the MMX line in 2010. This means when people are 65 years old they should do no more than 40% cardio and no less than 60% weight training. At age 75 it is 30% cardio at most and 70% weight training at least and so on.

In the recent years (2020...2025) we discovered that single-set training leads to a certain amount of muscle growth as well but this works best with a daily full-body workout which should last no longer than 30 minutes, seven days a week. Such a workout can be done with free weights and/or machines. Machines are easy to use because we need just to place the weight pin to another hole and optionally add small plates to the weight stack.

Performing core exercises from time to time (Squats or [inclined] Bench Press or Deadlifts) only every [other] week can push your limits further. Some gyms try to drive you to do single-set full-body workout just once or twice a week. This doesn't make sense. HEAVY METAL ATHLETIC does not allow such limitations. If YOUR time does not allow a daily workout this is okay so far but do try do keep your body in the permanent power mode. Even if you add just an ounce a day it is progress in power.

Which amount of weight to use...

Use a light to moderate weight when you start workout from scratch or if you made a very long break. Weights can be moderate to quite heavy if you are trained. We assume that persons are trained after 100 days of regular (daily) 30-minute sessions. Try to perform 20 clean repetitions of each exercise. Try to add a little weight from time to time even it is just an ounce. Six clean repetitions should be the minimum.

Nutrition

To maintain a healthy body for the longest possible time do not smoke or vape. Don't drink alcoholic beverages. Never use drugs like cannabis, exstasy, heroin, or such. Avoid junk food. Cut sugars.

The prime source to build muscle mass is PROTEIN. Follow a low-carb rich protein and good fats diet. 'Diet' in this context doesn't mean fancy yellow press instructions. Diet is planned nutrition from Day One to your personal Ascension Day.
Good sources of protein are foods like fish, poultry, eggs, yoghurt, Skyr, Greek yoghurt; both meat and plant-based. Fruits and legumes are good for your health as well. Cut meat a little, not down to zero. Vegetarian meals only do not fully provide required essentials. Vegan meals only are not recommended because this lacks a whole lot of stuff the body needs.
Drink enough water! 100 ounces of water for adult people (including food moisture; Real Zero alcoholic beer, coffee, tea) is a Ronald Reagan Era recommendation and this never changed. Higher amounts of liquid is needed in hot environments or heavy physical work - and for sure if both applies at the same time. We have 24 hours in one day or 96 Fifteen Minute time slots daily. One to two ounces every 15 minutes fills the body and ensures a good night sleep. Five to six ounces per hour are okay as well. Drinking two large bottles in no time do not meet the corporal requirements very well.

Ramadan: The Quoran does not demand Ramadan for kids, ill people, old people. Allah allows that. The Islam says 'Allahu akhbar' (God is great) and it is true for sure. But Allah also wants people to live a good life in health and peace.

Recommended Exercises

Prime Exercises:

(1) (classic, front, bulgarian)
The regular contest squat has to be done as follows: The barbell rests in a squat rack. The athlete 'dives' under the barbell placing it on the trapecius muscles (neck muscles). Step back. Look forward. On the START command bend legs until the upper legs are in line with the floor. Come back to a secure stand. Await the RACK command. Replace the barbell. People with long femurs face problems when squatting. They lean forward in a more or less extreme angle. This may impose issues on the spine and requires very well developed spine muscles to avoid injuries. In the gym workout routine the barbell can be placed right above the collar bones.

Some people cannot perform clean squats. Squats can be substituted by the LEG PRESS machine. Leg Press Machines come in different angles: 0⁰ (inline version), 30⁰, 45⁰ (standard version), 60⁰, 80⁰, and 90⁰ (straight upward version). The angled versions (30° ... 80⁰) require more weight on the stack. Your working weight is less. The lower the angle, the more plates you need to get the same muscular stress. The 90° version means equal weight on stack and legs.

1000 pounds on the 30° Leg Press mean 500 actual pounds on the legs.
To actually press 1000 pounds you'd need 2000 pounds on the device.
1000 pounds on the 45⁰ Leg Press mean 707 actual pounds on the legs.
To actually press 1000 pounds you'd need 1415 pounds on the device.
1000 pounds on the 60⁰ Leg Press mean 866 actual pounds on the legs.
To actually press 1000 pounds you'd need 1155 pounds on the device.
1000 pounds on the 80⁰ Leg Press mean 985 actual pounds on the legs.
To actually press 1000 pounds you'd need 1015 pounds on the device.

(2) (inclined, flat, declined)
The regular flat BENCH PRESS exercise works on the pectoralis muscle (chest muscles). A standardized bench is uesd to perform this exercise in contests. The barbell weight is 20,000 grams. The barbell is 7'3" long (or 15,000 grams for the 6½ foot barbell)
Inclined BENCH PRESS focuses on the upper chest muscles; declined BENCH PRESS focuses on the lower parts. Best choice is to incline the bench a little - say approx. 15° to address the muscles in an efficient way. Place your feet (little over) shoulder wide apart firmly on the floor. This stabilizes your body.

Anti Deadlock System:
New benches have a security system which can save you from being trapped under a heavy load. If you cannot re-rack the barbell just press a lever (like the break pedal in a car). The bench lowers down by one foot and the barbell securely sits on rails above you. We are seriously considering to introduce those secure benches in gyms from 2026 on.

BENCH PRESS can be substituted by the Chest Press Machine (weight stack or plate loaded). This can be more convenient because we can sit in a position more or less similar to a normal chair.

(3)
DEADLIFTS require little equipment: The minimum is a barbell plus weight plates. Period. Floor protection is recommended. Olympic size plates are best. Olympic size plates come in 5k, 10k, 15k, 20k, 25k, 50k* sizes. The diameter is equal to all plates. Heavier plates are thicker.
There are smaller (lighter) plates: 2½k and 1¼k as well as a variety of even smaller record plates of 50, 100, 250, 1000 grams.

(4)
A Power Cage (mainly intended for squatting) can be used to perform safer squats. A rail on each side of the cage can catch the bar and thus avoid injuries. A Power Cage can enable you to perform chin-ups, bench press, and other heavy-duty exercises. More and more power cages come with an integral Smith Machine and a Lat Pull device. Upgrades in high-end Power cages can substitute most of a gym which is very good for the new 2025 Tiny Gyms.
HEAVY METAL ATHLETIC is working on an MML Maximum Versatile Power Cage (MVPC). The MVPC shall be made available well before 2050. It shall be made available in a 6', 2m, 7', 8', 9', 3m, 10', 11', and 12' version. It shall hold up to a 2500 pound regular load (user plus lifting weight; security fail level is 5000 pounds). A reduced versatility stainless steel outdoor version (8' and 11' version only) shall be available too. The outdoor version must withstand temperatures between —90⁰F and +250⁰F - strong enough to cover the entire planet. Using the outdoor device without gloves below 32⁰F is not recommended.

(5)
The Smith Machine has a guided bar which can be secured in any height to stop the bar from going too low. The device is good for SQUAT, BENCH PRESS, and even DEADLIFTS

*: Not too many people can handle 50k plates easily. Thus, we decided to use two 25k plates instead if two 25k plates are not thicker than one 50k plate. There is no need for gyms to ditch 50k plates. They can be used as usual but it is absolutely mandatory to re-stack plates of this weight. This applies for all free-weight exercises.

Preconditions

The body faces issues over time. Young people normally have no clue what happens after 40, 50, 60, or 70. Joints decay. Arthritis comes up. Organ issues rise. You may need glasses and/or hearing aids. Pacemakers may be needed. Glucose levels increase due to diabetes. Obesity problems lead to even more problems. Colon problems affects nutrition. There are people losing the colon (even the entire thing!) which leads to abdominal hernia(e) which demands you to use a lifter belt even when using relatively little weight.
Type-1 diabetes (insulin is required) along with high intensity workout can lead to sudden glucose drops. So have glucose tabs handy or drink some ounces of sweet soda.

Consulting a medical doctor (GP or physio therapist) is highly recommended before starting (mandatory in FERRUM gyms). It makes a huge difference having worked out from 15 or 20 years of age for uninterrupted 50, 60, 70 years! And it is a huge difference if you have been working out for just sixty minutes or sixty years. Physical training changes your life. Start young, never stop. Werner Kieser from Switzerland used the gym for his ultimate workout on Earth less than one day before he passed. More cannot be done.