The Physical Movement, Lifestyle: Has Your Exercise Training Changed Since You Turned 40?
One of the things I like about exercise & fitness magazines and on the internet is that they document the workout routines of fit celebrities & athletes. But it opens my critical eye to their merits.
One of the drawbacks of these publicized programs is they are not always the most current, and frankly not customized to anyone but the person being profiled.
Very rarely do these programs describe the concepts behind the program design. Very rarely do they cater to the post 40 or post 50 body.
The Inchworm: One of my staple movements.
The Problem With Exercise On The Internet!
Why what we see on the internet is mostly out of touch, will make us feel sub par and probably hurt us if we try!medium.com
At 55 years old, 16th year post 40, I find that I am training very differently than when I was 18 or 28 or even 38. The results at this stage are not measured by how much weight I can move, or quick I can run.
I do use training instead of the term exercise, because I am exercising with a purpose. Therefore I train.
At this stage, my training results are measured by things like:
Ability to keep high levels of energy for family and work priorities.
How well I sleep
My mood
My ability to focus.
My level of soreness in getting up and down stairs and going for walks.
Ability to throw (including batting practice) with my 19 year old without my arm falling off. (or getting smacked with return hits right back at me! Hello dodging skills!)
Ability to keep up with the 30-somethings in ice hockey without being sore the next day.
Getting my demos done without a hitch in my coaching sessions.
These are the measures of my “old guy fitness program “ also known as being athletic over 40.
What prompted me to elaborate on this are 3 things.
The number of questions I get about my ‘workouts”, mostly “for a guy my age”
The results friends and fellow “older folks” have gotten from programs I designed for them.
How my workout routine has changed over the years, including the tools I use and workout protocol.
First of all, let’s flush out one of the biggest fallacies there is in fitness and exercise. A workout program should not be based on pushing yourself to exhaustion and take hours and hours per week.
A program should be structured to focus on areas that you need to get better in, in areas we know that everyone needs to practice as they get older.
Each program should include components of muscle activation, balance, mobility, strength, conditioning, reaction time, power training and recovery.
Having said that keeping it simple is most important.
Mobility: The Unknown Component to Getting Stronger
This is the 2nd in a series on getting stronger when over 40. (Secret: these tips apply to those under 40 as well!)medium.com
The tools we use, the variables we manipulate can be endless, and this is what paralyzes many.
We don’t know what to do, let alone do something productive. We know things deteriorate physically once over 40 years of age (earlier actually, but we don’t feel it as much until approx. the big 4–0!), so daily activity is needed to slow down this process.
Whenever I get paralyzed by too much information and not sure what to do, I go for a walk! That tends to highlight how well I am feeling and moving. Which creates an interest in moving better.
Another major component to progress is consistency. Like any skill, something every day has the most impact. 5–15 minutes per day is all you need.
Let’s start with a quick assessment.
Can you hold a deep squat for 30 seconds (bum to ground, feel flat on ground?)
That catches most of us who sit a lot and don’t move enough.
Can you bring your arms straight overhead from a squat or even from standing position or do they stop in front your head?
Can you balance on one leg for 30 seconds without tipping over? How about on an unstable surface like a mat?
From standing, can you get down on the floor and back up using 1 hand for support? needing 2 ? can do without either hand?
Can you run up a flight of stairs without feeling like someone punched you in the gut? (replace with running for a bus, chasing your kid/grandkid, or running from a bad guy? Could you do it?)
How did you do?
Could you do better?
If discomfort or pain, get it checked out. Once pain is gone, doing the “right things” can help.
Self assessing areas that you are weak can serve as motivation in developing your purpose and goals moving forward. These task our ability to work on improving, so we can keep participating in our favorite activity. Without practice, these tasks will not get easier!
The quick assessment above is a great measuring stick to keep practicing.
Let’s conclude by shooting down the myth of “no pain, no gain”. This myth intimidates most people who even think about a fitness program or going to the gym. Regular workouts don’t have to be painful or confined to any one location.
Why It Matters Where You Work Out!
Living in Canada, the winters can get coldmedium.com
In fact, one of my main goals is to avoid pain and soreness. I am thinking this goal will only run deeper as I get older. That’s a good goal!!
So a workout program that is structured to address improving our weaknesses, supported by a quick assessment and consistency are the 3 starting steps to any workout good post 40 year old training program.
7 Simple Steps to Keep Progressing with Your Exercise program.
We are getting to the end of month 1 of the new calendar year. This is the time where enthusiasm around our exercise…medium.com
Simple and productive.
Starting today means you get results today!
We are not getting any younger, but we should and deserve to thrive as we get older!