Balance Not Brawn
“Hello Mr. Trainer Man. My name is Marvin, I’m 55 years old and I think I need some advice.” “
All right Marvin, how can I help?”
“Well you see, I got one of those body builder magazines at the grocery and I’ve started training and following all the programs in there.”
“I see Marvin, and have you been a body builder long?”
“Not exactly, but it talked all about getting ripped and cut in 5 days! It sounded good at the time.”
“Oh. And how’s the workout going Marvin?”
“Not so good. That’s why I’m calling. Nothing seems to be working right, I can’t lift all that stuff, and so far I’m not ripped, but I think I did tear my rotator cuff.”
“Okay Marvin, we need to talk.”
“You’re telling me. And the magazine also said to use a spotter. I don’t even know what that is, but my wife says I have a stain on my gym shirt so I should be fine.”
“Uh, Marvin? I have you on my appointment book for tomorrow at 10:30. Leave the muscle magazine in the recycle bin on your way here…”
Exercise For Success!
If you’re over 40, chances are you don’t aspire to become a competition body-builder, Olympic contender, or world-class tri-athlete. So, why try to train like one of them only to experience failure and frustration? The motivation you had to become fit and healthy quickly dissipates and you’re right back to your old unhealthy, sedentary patterns.
The cardinal rule when embarking on a health and fitness program is—BE REALISTIC!
Set achievable goals and choose exercise programs that are appropriate to your age, fitness level and physical condition. This way you’ll be rewarded by your progress and motivated to keep going.
Another factor is the time available for exercise. If you’re squeezing a fitness program into an already crammed schedule, congratulations!!! Most people just use their schedule as an excuse. But, be realistic about what you can accomplish in that time and don’t expect to look like the people in the fitness magazines and ads who work full time exercising to look fabulous for those photo shoots.
Is There Muscle Life After 50? 60?
Absolutely. When a client, usually male, asks me if it is possible to achieve a really stunning, massive physique at age 50 or 60, the answer is absolutely YES and there are many men who have done so. (But, given the prerequisite genetics, do you have the really deep motivation and vast amounts of time and dedication required to do it?) By age 50 or 60 most men already have some back problems, often a shoulder impingement or rotator cuff problem, short; tight hamstrings and probably a knee complication, too. All of these need to be dealt with before or in conjunction with a rigorous weight training regimen. Otherwise, the results will be disappointing and risk of serious injury high.
I can cite numerous examples of men and women achieving remarkable levels of athletic prowess with various sports in their 60’s 70’s and even 80’s. The recent Senior Games held locally in Palm Desert in February was indisputable evidence of this. However, most people don’t have the time and interest to achieve these levels of athletic performance.
Mother Nature’s Free Exercise
Aerobic exercise is critical to maintaining a good fitness level and probably the easiest form of exercise for anyone to begin. Put on a comfortable pair of shoes, open the door, and WALK! Exercise doesn’t have to be complicated, it doesn’t have to be expensive, so stop making excuses and go out and WALK!
Other forms of aerobic exercise include cycling and use of equipment such as treadmills, stationary bikes, etc. Aquatic exercise is also excellent and sometimes the best choice for people with arthritis, back problems and other conditions. The buoyancy of the water minimizes impact on joints. If you have serious balance problems, a treadmill or stationary bike might be safer than walking or cycling in the street. Whatever form of aerobic exercise best suits you, do it!
Functional Strength
A segment of light to moderate, balanced strength training is another component of a good fitness program. This can be accomplished with free weights such as barbells and dumbbells, exercise tubing, and even simple exercise using your own body weight. Can’t do a pushup on the floor? Do a modified pushup standing against the wall! It really doesn’t take much to build up good, balanced functional strength. Men and women who also want to develop their physique can advance up to moderate weights.
Balance Not Brawn
Anyone over 40 starting an exercise program should first be concerned with postural alignment and flexibility. As children we all had naturally good posture, but as the years progressed things changed. Injuries, traumas, overuse, bad habits, sedentary lifestyles all take their toll on the body. Some aspects of poor posture like slouched shoulders or a hunched back are obvious to everyone. Many other problems may require a more skilled eye to detect since most people just view them as normal, yet they contribute significantly to body movement dysfunction.
Loss of flexibility with age is partially a result of the natural thickening of the fascia, the sticky coating that keeps our muscle segments in place. Sedentary lifestyle is also a significant contributor since the muscles don’t contract and lengthen as they would during movement.
There are many exercises and stretches that can be done to improve alignment and flexibility. For many of my clients I design a series of stretches to be done throughout the day—just a few minutes here and there can make all the difference in comfort level. Popular exercise programs such as yoga, tai chi and Pilates all offer these benefits.
So, if you are over 40 and just want a body that’s fit, functional and comfortable to live in, go for balance not brawn. It’s realistic and achievable for anyone.
Richard Alexei is a Personal Trainer and Fitness Consultant specializing in clients over 40. He is certified by the American college of Sports Medicine (ACSM) and the American Council on Exercise (ACE).
