Redefining The Age Process – Going To The Gym After 50
Day after day the media extols the virtues of exercise for reducing the risk of disease enhancing energy and losing fat, but being over 50 presents a special set of challenges and strategies. Before you head off to the gym read this and prepare yourself. The key to a successful fitness regime after 50 is simple. You must accept that your body is changing. Many of us are uneasy with change especially with our bodies. Images of sagging skin, excess bodyfat, gray hair and loss of function are negative associations we would rather not think about. The baby boomers of today are rebelling against the stereotypes and revolutionizing the aging process. Baby boomers revolutionized the concept of youth in the late 60’s and early 70’s and they’re at it again!
[This time we're redefining the aging process and going beyond the wildest fantasies of our grandparents who spent retirement in rocking chairs.]
Rather than lead a sedentary lifestyle, today’s boomers are actively pursuing the activities of their twenties and thirties. This has created a problem – BOOMERITIS – orthopedic injuries happening to the over enthusiastic weekend warriors. it is a combination of age related wear and tear and changes in tissue that that make us susceptible to injury during exercise and physically demanding work.
By understanding the physiological changes taking place and changing focus in a few key areas we can see maximum gains and minimal injury. Here are a few of the problems and strategies i am using with my boomer clients to keep them in the game as long as possible.
Maximize The Fun Minimize The Pain
Physiological Changes After 50
Longer recovery times are required. an old fashioned “Arnold style” six day split is no longer effective because the body needs more time between workouts. Full body workouts high intensity circuits, shorter rest times amps up the effectiveness of the routine. keep the workouts to 45 minutes or less, sleep 8 hours a night and eat nutrient dense light meals and do everything possible to keep stress to a minimum.
Age Related Loss Of Muscle Mass Also Called Sarcopenia
After 40 there is an alarming drop in the percentage of muscle mass ( 30 to 50% between the late forties and seventies). Keep strength training! it’s non negotiable if you want to maintain. Lifting weight greatly slows down the process and keeps you younger longer. Don’t be like your peers and sit in front of the TV- it’s the fastest road to decay and early death!
Loss Of Bone Density
Osteoporosis and the risks of life threatening falls and lack of function. Loss of bone density begins in the 40’s especially with sedentary people. Both men and women are susceptible at the same rate. THE SOLUTION- Weight bearing exercise, cardiovascular work , and playing sports can help you to maintain strong healthy bones. It must be done at least 3-4 times per week to be effective and should give you variety.
Metabolism Rate Decreases
Fewer calories are needed to support the same level of activity. Make each calorie count by eating from the list of nutrient dense, antioxidant rich “super-foods” (google that term to see what I’m talking about). Stay away from refined carbohydrates and saturated fats. Eat the highest fiber foods you can find in all categories especially with grains- a few examples – barley, buckwheat,oats and wheat bran. Eat more lean protein like fish and egg whites. It takes the body more calories to digest and helps you to recover from workouts quicker.
Endurance Decreases
Although there is a slight decrease in the number of slow twitch muscle fibers and the the neural reaction, this can be minimized through maintianing your cardio routine. Don’t allow yourself to get into a deconditioned state in the first place. USE IT OR LOSE IT! A simple message that hits home .
Range Of Motion Diminishes
With age joints stiffen and elasticity is lost in tendons and ligaments. Try yoga or Pilates. These disciplines will help you to regain your flexibility and make you less susceptible to injury. The benefits crossover into other areas including your breathing efficiency, strength levels and energy for physical and mental tasks.
Injuries Will Happen
Remember Eric Heiden – the 1980 Olympic speed skater who won five gold medals?. He is now a professor of orthopedics at the University of California Davis Medical center. He not only treats “boomeritis” he also suffers from it himself. Weekend warriors are notorious for sprains, strains,and tears after playing hard on weekends following a week of being sedentary.
According to Dr Heiden, people need to be flexible and listen to their bodies and trying new activities to minimize repetitive use syndrome.
For Heiden knee problems caused him to give up running, but now he’s into road biking and rowing as well as strength training. This is an example fo someone living a healthy and fit lifestyle in spite of a major orthopedic issue. Rather than give up it’s easy to make modifications, and adopt a new sport or exercise routine that fits your situation.
My best advice is to be flexible, open minded and adapt and adjust to whatever problems your aging body throws at you. Taking on this mindset will keep you healthy, active and strong well into you 70’s 80’s and beyond!
Image by Michel Filion
