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I was spinning this article around in my head for what amounted to several brain-frozen days before i could put-pen-to-paper or in my case, before i could put-clumsy-sausage-sized-finger-to-keyboard-that-needs-a-serious-clean
oh oh, as usual i digresswhat i mean is, i really wasnt sure how to write this without insulting anybody of the older-adult community yeah yeah, ok, people just like myself woteva!!
Anyway, i took the bull by the horns, stayed true to myself and simply stuck to the truth of my strength training issue, and although its directed at the erm, lets say, maturer generation, this simple old adage (my main message here) applies, to the young, the middle-aged and the elderly
USE IT OR LOSE IT
Cutting To The Chase:
Dr. Walter Bortz, MD, says this:
Almost everything we have been taught about aging is wrongWe now know that a very fit body of 70 can be the same as a moderately fit body of 30.
I fully agree and further say:
Strength training is definitely not restricted solely to the domain of the youngmany of our more senior men and women are reaping the benefits of hitting the weights and retaining their strength and vitality, well into their old age..!
I absolutely do practise what i preachfor a minimum 3 days per week, sometimes 5 or 6, i work-out for 30 to 40 minutes or so, using nothing but a cheap exercise mat and an old set of free-weights a small set of simple dumb-bellsand at almost 55 years of age, im as strong and as energetic as a lot of people i know who are half my age.
Hey, im not talking about the fanatical muscle-headed, that-guys-got-bigger-biceps-than-my-thighs or theres-no-breasts-left-on-that-chick, 30-hours-every-day-in-the-gym, check-out-my-abs, iron-pumping body-building (phew)no, im talking about basic strength training that keeps you toned and tight and in physically good shape well into your old age.
The Core Problem
Growing older IS UNDOUBTEDLY INEVITABLE, que sera, such is life and hohumand nature dictates that we must slow down a little and mellow outfor many people though, growing older is much worse and is all about what THEY (WRONGLY) BELIEVE is inevitable i.e. complete loss of strength and vitality proved by the fact that they cant walk far or carry anything heavier than a small bag of groceries
because theyre SUPPOSED to get weak and frail
because thats what society (especially the young) EXPECTS of them
What a pile of hog-washnothing could be further from the truthunless you suffer from a seriously debilitating illness or disease in which case you absolutely should seek medical advice prior to starting any type of exercise program, then theres absolutely nothing to stop any of you seniors from staying as strong and as energetic as you can possibly be.
Loss of strength and vitality as you age is due to loss of muscle mass and muscle tone, bone strength and supplenessand only because of one reasonLAZYNESSsimple..!
You just have to think and remember that when young, as a normal healthy person, we all walk, run, jump, play sport, climb, lift and move stuff at work and at playwere active, were strong, energetic and chock-full of vitalityits the vitality-circle of life, the more you do, the stronger and more energetic you become, the more you do
USE IT
then time, life and peer or social expectancy take their tolltheres less physical exertion, less walking, less lifting and carrying, (much) more sitting on our butt for (much) longer periods of timethis is the lazy-circle of life, the more you dont do, the weaker and less energetic you become, the more you dont do
OR LOSE IT..!
Of course that being said, id just like to point out at this point, in defense of us older-adults, that being lazy isnt the sole domain of the elderlysadly, in the modern era of satellite TV, the WWW, the likes of Play Station or X-Box and convenient junk foods, the lazy-bug is also taking its toll on the young
so beware youngster, youre gonna get old way before your time if you keep up that junk lifestyle..!
All The Positives
Its been agreed for many years, and proven by many experts during that time, that just a few regular short sessions as little as twice per week, of light strength-training exercises coupled with a little bit of gentle yoga and/or cardio is still effective and super-beneficial as you get olderyou could be a geriatric Super-Man, or Super-Woman well at least youd FEEL like one anyway..!
Im talking about the type of exercise thats perfectly effective for men and women of all ages, that when carried out regularly and of course correctly, strengthens bones as well as musclewhich subsequently maintains strength, energy, overall vitality, mobility and balance, and the most important thing as you get older your independence..!
It gets even more positive yetstrength training can (and often does) very effectively reduce the aches, pains and uncomfortable conditions of many different ailments:
Back pain (been there, done that..!) strengthens back and abdominal muscles for the good of your spinei know this via first-hand experience.
Osteoporosis maintains and/or increases bone density for improved posture and stability.
Arthritis reduces stiffness and pain leading to increased flexibility.
Diabetes improves blood oxygenation for improved glycemic control.
Excess weight excess fat is burned and replaced with muscle as your metabolism increases.
Depression (been there, done that too..!) the act of doing and then seeing the results in a fairly short time-period, boosts self-esteem and improves the mindset.
How The Basics
My single, most important piece of advice for you here, is this: ONE SMALL STEP AT A TIMEIf you havent used weights or weight machines before, or its been a long time since you have, start very slowly and very light and then gradually build up as the weeks go byjust trust me when i tell you that in this case, patience really is a virtueif you go full tilt at this too soon, without mastering the movements and/or the breathing techniques, man you are going to hurt all over..!
I know been there, done that too..!
Oh and by the way, free-weights are by far the best thing to use, rather than the multi-gym machine type of devices that youll commonly find at most gyms these days if you go to a gym just look around at the serious weight trainers and youll notice they use very few of the machines but a lot of free-weights.
There are many schools of thought regarding the actual methodology i.e. the movement per muscle or the set and the amount of reps thats repetitions, that you need to do to for maximum benefityou really need to check around and find out what suits you and what is the most comfortable for you
but remember not to be too comfortable you need to put in some effort, get some sweat running down the crack of your butt (gross..!) and ache a little after you finish.
My method i use for myself is something ive developed over a good many years of trial, error and practiseits fairly simple but very effectiveand ive taught it to others to great effect and yep, that includes much older people and people with negative health conditionsit hasnt failed to impress yet..!
I dont use fancy machines or methods, just a small set of dumb-bells while dressed in my rattiest t-shirt, shorts and training shoesmaybe some track-suit pants in winter and usually no shoes at all during summer and i do it all in the comfort of my own home.
You may be different and you may, at least at first, need the guidance of a personal trainer or a friend or a help group at at your local gym for me these days, i prefer exercising first thing in the morning, in solitude while listening to music or some news on the radioi tend to use the time to reflect on what i need to achieve during the course of the coming day
and be careful who you get to guide you a well-meaning but inept personal trainer or guide could hurt you just as easily as you could hurt yourself.
Im not going to go into my exact methodology here because although i know it as simple, it would still take a whole heap of detailed explaining and lots of writing as well as a whole pile of appropriate pictures etc., so you could see exact examplesthats all information for another day or maybe even for the full course that i intend creating in the not-too-distant future well see..!
Suffice to say, just get out there and look aroundtry a few different things until you find the method that suits you, dont be in a rush to get buff and remember, this is like any other pastime practise makes perfect..!
A Final Anecdote
It isnt everybodys cup-o-tea because it takes a bit of effort, and thats just fine and understood its your life and you must do whatever blows your hair backBUTno matter your age, you really SHOULD be making strength training a regular habit so that you maintain your strength, your vitality and your independence, for the longest possible time
For the massive benefits it can provide you, it actually takes up surprisingly little time, an average 30 minutes a couple of times a week is all you need honestly, how many hours do you NEED to spend in front of the TV or on Facebook..?
* * *
To brighten your mood before you go, how about this amusing little ditty from Kenn Nesbitt:
I went to the gym.
I lifted a weight.
My muscles got bigger.
It felt really great.
I hoisted another,
a heavier one.
I got even stronger.
I thought it was fun.
I wandered outside where
I bent a steel bar.
I pulled up a park bench
and carried a car.
I picked up a truck
and then set out to try
to boost a big building
I spotted nearby.
So now Im in jail, with
my muscles to thank.
I probably shouldnt have
held up that bank.
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