From the moment you were conceived, the aging process began. At 12 years old, you probably couldn't wait for certain aging processes to kick in. But somewhere along the line you're likely to conclude you don't like some of the age-related changes that are happening to you.
As you age, you experience a decline in endurance, balance, speed, flexibility, muscle mass, and more. Typical physiological changes that occur with advancing age include:
- Decline in hearing
- Decline in vision
- Reduction in heart and lung efficiency
- Diminishing strength
- Inflexibility of joints and muscles
It's true that as you age, physical, sensory, and cognitive functions naturally decline. However, growing older does not have to mean becoming frail and feeble.
Fitness experts use the term "functional age" to describe how well you are able to operate in society. It's a measurement of physical, mental, and social components. Chronological age simply keeps track of the number of years since your birth. Functional age more accurately indicates your ability to keep up with daily living activities.
You can't keep birthdays from coming, but you can do something to hold off the aging process. At 55 years old, you can actually look and feel like someone 45. On the other hand, a non-exercising 45-year-old man or woman can look and function as if he or she were 65.
Certainly, genetic factors influence human aging. However, lifestyle interventions — such as healthy nutrition, stress reduction, smoking cessation, and regular physical activity — play an important role.
Both our mental and physical processes diminish more slowly when they're used regularly. Physical activity, including a strength training program designed to develop good muscle strength and fat-free mass, is good for your body at any age. But it becomes especially important if you are in the 40 to 50-year age group. It might even be more important to the continued good health of seniors.
Getting Started
Aerobic exercise enhances cardiovascular fitness, but does little to help maintain lean body mass and muscle strength. You can reduce this trend — and even gain extra muscle — by doing strength building exercises regularly.
Using weights or conditioning exercises that require near maximal effort with 8 to 10 repetitions will best develop muscle strength. When you're first starting (especially if you are over 50), you will probably want to use more moderate resistance and 10 to 15 repetitions.
Joining a fitness club is a good way to get started correctly and safely. They have a wide variety of equipment to use. Be sure to ask for guidance on how to use the equipment properly for best results. Or, you can start your own gym with a mat and a few dumbbells, and add other equipment as you progress.
Get your spouse or a friend to join you. It will help them, and will be good motivation for you to keep exercising.
Okay, I'm Ready for Specifics
- Perform a minimum of 8 to 10 separate exercises that train the major muscle groups (arm, shoulders, chest, abdomen, back, hips, and legs).
- Perform at least one set of 8 to 12 repetitions of each of these exercises to the point of muscle fatigue.
- Do strength training 2 to 3 days per week (extra sets or more days per week give only a little added advantage for most people).
- Perform every exercise through a full range of motion.
- Perform each exercise slowly, maintaining control of every movement.
- Maintain a normal breathing pattern. Holding your breath can cause your blood pressure to elevate.
- If possible, exercise with a partner for added feedback, motivation, and safety.
Be sure to warm up before doing any near-maximal activities. Start with easier activities and gradually progress to more strenuous workouts as you become acclimated to the activity and your strength improves. This is especially important when you are first starting to prevent sore muscles.
Keep a written record of your progress, including the exercises you do, the weight resistance, and how many days you train. It's rewarding to see how you progress week by week as your strength improves.
Keep your workouts fun by doing them with other people. Exercise to your favorite music. Don't overdo. It needs to be fun if you intend to keep it up for a lifetime. |
