You're never too old to get fit.

You’re never too old to get fit.

As a mature adult, you’re not thinking about competing in an endurance or strength event. If you are this message is not for you.

I’m talking to those people that were never active or at some point in life decided to stop exercising.

  “You didn’t stop dancing because you got old. You got old because you stopped dancing.”

As baby boomers, we saw our parents work hard. All they wanted to do was retire and go fishing on a rocking chair. Life is much easier now. We’re also living longer. But what kind of life are we having? Medicine is keeping us alive but we can’t get up off a chair without rocking back and forth and pushing off the arm rest. We have to sit or lay to put on pants. These conditions are self- induced by not being active or more accurately not exercising.

The truth about old sayings is that if they weren’t true they wouldn’t exist. So

                                                     “If you don’t use it you lose it!”

What should you be doing to regain fitness?

First let’s define fitness. The American College of Sports Medicine has defined fitness as having these components: Flexibility, Muscular Strength, Muscular Endurance, Body Composition and Cardiovascular Endurance.

As older adults we should focus on these three components: 1.Flexibility 2. Cardiovascular Endurance and 3. Muscular Strength

Flexibility has to do with our joints moving freely through time and space. For example: if our calves and hamstrings are tight, we can’t walk heel to toe. Instead we shuffle. Inactivity creates the shrinking of muscles and that causes tightness. Experiencing this we become less active saying things like: “I’m too old to do that.”

Cardiovascular Endurance has to do with the efficiency of your heart and lungs. Not working your heart and lungs can cause them to be taxed by walking up a flight of stairs. This simple act should not be a strain for your heart but not exercising the heart makes it weak.

Muscular Strength helps protect the skeleton, increases our capacity to move, strengthens the wall of the heart, aids in digestion and more…. Studies conducted by Dr. Wayne Wescott showed that even people in their 90s can develop strength and improve their quality of life.

Putting it all together; Once you’ve checked with your Doctor and are given the go ahead to begin a fitness program, you can find classes for Flexibility (Yoga) and Cardiovascular Endurance. Check your local park district or gym. They might even have classes on strength training.

Here are some guidelines: Flexibility has limits. Generally tightness will dictate how far to go with a stretch. Move slowly and smoothly. Holding a stretch 10 to 30 seconds, will gradually increase the range but too much could cause instability in the joint(s).

Cardiovascular Endurance requires a more scientific approach. Go to google or another search engine and type in “karvonen formula”. Follow the instructions to determine your training heart rate ranges. The workouts should gradually increase your heart rate and then maintain the heart rate at the ranges desired. If you’re just starting out maintain your heart rate at 55 to 65%. Do this 2 to 3 times per week 20 to 30 minutes each time. A heart rate monitor would be advised. Most cardio machines now read your monitor or the display. I use “Polar” heart rate monitor but there are many out there. Just make sure they are reliable.

Muscular Strength is a little complicated but doable. If you can get an experienced trainer to set you up, do it. There are many variables that are outside the scope of this article to cover and it would be well worth it if you can afford the cost of an experienced trainer. Strength training requires an “overload” of the muscles. This means that there will be a struggle with the resistance you choose. You should work the entire body. I recommend you do an upper body exercise followed by a lower body exercise. Do three sets: each set should be between 8 to 12 repetitions. The lower the repetitions the more strain on the connective tissue so keep the repetitions between 8-12. Your speed of movement should be three counts up and 3 counts down. The rest between each set of exercises should be longer than 60 seconds but no longer than 5 minutes. The important part is that you gradually increase the number of reps or the weight for each exercise. You should have a day in between strength days. Always work with good form.

Sample WEEKLY WORKOUT SCHEDULE

Monday          Tuesday          Wednesday          Thursday         Friday         Saturday          Sunday

Strength         Cardio               Strength               Cardio              Strength      Cardio            OFF

                         Flexibility                                         Flexibility                              Flexibility                               

Good luck. Please feel free to contact me www.movesthatmatter@aol.com with any questions or comments.

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About the Author: Roy Alfonso has been a Personal Trainer since 1989. He trains clients in private gyms in Chicago and Homewood Illinois.