WorkOut

50+
Life is more than just a box of Raisin Bran
by John-Aaron

It’s been said that only the good die young. If that’s the case, most of us should be able to live forever, wouldn’t you say? With the number of baby-boomers speeding through middle age toward retirement, I don’t think that society has ever put more of an emphasis on age and aging. Yet, what constitutes being ... well, "older"? Is it how many times you’ve traveled around the sun–or what your body can do? We hear of 65-year-olds who are marathon competitors, and 25-year-olds who can’t even carry a bag of groceries without serious shortness of breath.

Well, aging is a complex process involving many variables that affect people in dramatically different ways. Some of these variables are: heredity, gender, history of physical injuries, lifestyle, and the presence of chronic disease. Therefore, instead of chronological years, most gerontologists believe that physical "function" is a more accurate measurement of "age" than years.

On average, regular exercisers have a lower functional age than non-exercisers of the same chronological age. In fact, the American College of Sports Medicine recently published an impressive list of benefits to be gained from a moderate program of strength training.

In most cases, strength training slows age-related sarcopenia (the loss of muscle mass, which results in loss of strength and increase in body fat); aids in maintaining normal metabolism and body composition (muscle to fat ratio); improves insulin sensitivity and blood glucose regulation; reduces the risk of falling; and preserves cognitive functioning (including improved sense of well-being and self-efficacy).

No doubt, strength training has its benefits, but what about getting started in an exercise program at age 50-plus, or even age 80-plus, when you have very little or no training experience at all? While most adults can safely undergo some kind of strength-training program, you do have to be more careful than when you were younger and got a dose of gym-frenzy. To begin with, it’s a good idea to get your doctor’s green light. Plus, you might consider acquiring the services of a qualified fitness professional (personal trainer, physical therapist, exercise physiologist, etc.) who can help you develop a safe and effective routine.

The following is a check-list of safety guidelines to help you reach your optimum health, no matter what your age:

1. Obtain medical clearance from your doctor before beginning a strength-training program, and ask the physician about any medications, chronic conditions, or any circumstances that may affect your program design or health.

2. Never skip your warm-up or cool-down times. For those with special conditions, such as coronary/cardiovascular problems or arthritis, warm-ups and cool-downs are especially important and should last a little longer than the average 10- to 15-minute routine.

3. Choose your exercise and weight levels modestly. Remember, it is not the amount of weight, but the way that the weight is moved that is important. Start light and work up from there. Always be sure to breathe throughout the exercise, and focus on exhaling during the contraction of the muscle and inhale as you release/relax the contraction.

4. Watch your speed. You should take each repetition slowly through the complete range of motion, taking up to three seconds for the lifting phase and up to six seconds for the lowering phase of each exercise.

5. Avoid high-risk moves like straight-leg sit-ups, or deep knee-bend squats. This is when checking with a fitness professional to determine which exercises are appropriate for your abilities really pays off.

6. Add intensity slowly, and limit your sets. According to the American College of Sports Medicine, what’s most effective for most older weightlifters is just doing one set of 10-15 repetitions per exercise. This helps to minimize joint trauma, while improving strength levels, provided that the set is performed to near-muscular-failure levels. Even then, "near failure" routines should not be considered until after a minimum 12-week exercise adaptation routine has been completed.

7. Finally, you should allow yourself time to recover. As we continue to age, our bodies need additional time to heal and recharge. Plan to rest for about two minutes between exercise sets, and allow at least two days of rest between each exercise session.

In the end, it all boils down to lifestyle. Our lifestyle choices will ultimately determine how quickly we age. Yet, if we are willing to let strength-training become an important part of our everyday life, we will be able to thwart the effects of time and aging with one of the most promising strategies in age prevention–exercise.

John-Aaron is a nationally certified personal trainer, member of the International Assoc. of Fitness Professionals, and owner of Muscle Mechanics, a personal fitness training and nutritional guidance facility. For information, e-mail Musclemech@aol.com.