If You're Tired of Starting Over, Stop Giving Up

The new year is the time when many flock to the gym resolving to improve their health and fitness through exercise. While I welcome any catalyst that helps foster personal improvement, it's no secret that the majority of these new year-fueled-enthusiasts will abandon their goal within a month or two. The two major culprits contributing to most failed fitness makeovers are injury and lack of results.

Injury prevention and quantifiable results are of special importance to the mature adult population. It is no accident that this group disproportionately represents my proudest achievements. There are certain physical challenges associated with training those over age 40, however there are also many benefits. One such benefit is an acquired wisdom that realizes that there is no magical formula to success and that real change is the result of the consistent application of a well-designed plan.

Success in fitness is best achieved with the help of a qualified professional. While it is certainly possible to achieve results on one's own, I liken the process to representing oneself in a court of law without an attorney. When choosing to exercise, older adults are generally more receptive to enlisting the services of a professional to learn how to perform exercises properly. Performing exercises improperly will diminish results, and in many cases lead to injury; the two culprits previously noted as demotivators.

I have yet to meet the person young or old who joins a gym with the intention to squander their time and financial resources. As a culture, we are ignorant to proper exercise techniques and fitness. This ignorance isn't based on lack of intelligence, it's simply the lack of knowledge on a particular subject. Those of us who are not chemists, if left up to our own devices in a chemistry lab would probably blow up something. This doesn't mean we are unintelligent. It simply means we are ignorant to chemistry.

Early adulthood was once described as 'the age of infinite wisdom' and the gym is a testament to the assertion. I routinely encounter many youthful gym enthusiasts who forego proper instruction, performing ineffective and often potentially dangerous activities, obtained from friends or internet videos. I'll often introduce the subject of haircare to them, inquiring as to whether they perform their own styling and maintenance. The typical response is a quizzical look that suggest the absurdity of such a question. Their reply is that an important activity that dramatically affects their appearance 'a haircut', should be left up to a trusted professional. Yet while the negative ramifications of a bad haircut are short-lived, the negative consequences associated with improper exercise practises can be life altering.

The belief system that we have is called our paradigm. This paradigm is our filter system. Unfortunately paradigms are based on feelings and the past. Acting on incorrect information, no matter how deeply held, can be catastrophic or at the very least; painful. My fitness challenge to you in the new year is to keep an open mind. Allow your paradigm, your belief system, to drop and be receptive to new learning. Subscribe to exercise as a lifetime commitment and seek professional help to achieve maximum results and minimize the risk of injury. Adopt a personal fitness program that is sustainable over the long-term and commit to it year-round.

Still Sexy at 60

Had I the good fortune to receive compensation for every time I heard the statement "I used to be able to (fill in the blanks)," I'd be a millionaire right now. There is a commonly held assumption that age dictates one's capacity to perform physical activity and improve or maintain body composition. Clearly, the body as any living organism, has a finite existence and will eventually complete the natural life cycle. From birth to around the late 20s to early 30s, our muscles grow larger and stronger. Subsequently, we start to lose muscle mass and function, a process known as sarcopenia. However, much of the deterioration and decline assigned to old-age is simply the effect of inactivity.

The most effective way to counter physical decline and deterioration at any age is through consistent activity. Many of my personal training clients are demonstrating the remarkable capacity to improve performance and build muscle well into their 60s and beyond. The best defense against sarcopenia is exercise, specifically resistance or strength training. These activities increase muscle strength and endurance using free weights, cables, resistance bands, body weight, and a variety of new technologies.

Resistance training helps your neuromuscular system and improves the body's ability to convert protein to energy. A periodized training program of resistance, cardiovascular and flexibility training, incorporating the proper repetitions, intensity, and frequency is important for achieving maximum benefit with the least risk of injury. Mid-and long-distance runners continue to make improvements in their pace and distances through proper injury-free training.

Just to be clear, one's fitness potential will not be as great at age 60 as it would be at age 20, but the capacity for improvement still remains. Since most individuals never achieve their youthful potential, there is no true barometer to measure this potential against their accomplishments in later years.

The take home message is: Stop worrying about what you were once able to accomplish and focus on the NOW. I see amazing results from clients who no longer allow the ghost of their youthful potential to influence their present day results. The wisdom of age has taught them that their capacity for progress is yet to be determined.

Increase Flexibility and Strength Through Yoga

Over age 40 symptoms of self-neglect such as weight gain, high blood pressure, poor digestion, stiff and achy body, insomnia, and anxiety begin to manifest themselves. By aiding in detoxifying the body and stimulating and balancing the endocrine system, which among other things regulates aging, healing, metabolism and immunity, yoga can help turn things around and contribute to better health. There are numerous styles and teachers who will emphasize different aspects of this ancient practice. Some practitioners favor the traditional teaching methods whereas others who may not be looking for “enlightenment” in the traditional sense may simply be seeking a way to manage their stress and find aching back relief.

Headstands may not be in the cards for everyone. However if you spend a few hours a week doing some stretching, relaxing breathing exercises and being still, you will notice a profound change in your awareness of yourself and your surroundings. You will manage stress better and improve your posture. It will be easier to concentrate and you will sleep better. Research out of the Boston University School of Medicine and Harvard’s McLean Hospital found that healthy subjects who practiced yoga for just one hour had a 27 percent increase in levels of GABA, a neurotransmitter that boosts mood and lessens anxiety compared with a control group that simply sat and read for an hour. The transformative power of yoga is profound.

Yoga provides time for personal observation of your physical and mental state. It’s a time for reflection and a time for you to let go of physical and emotional residue left behind by your hectic schedule. Many individuals over 40 can no longer participate in sports that involve impact or agility. For them, yoga provides a fun and safe alternative. Yoga is a continuous journey; I've had the good fortune to practice with several amazing teachers including Amanda Reh, Yoga in Lake Eola Park and Allison Egan Datwani pictured above. For more on Allison visit https://www.allisonegandatwani.com