Fitness for the normal guy

Hey there, time traveller!
This article was published 13/09/2014 (4397 days ago), so information in it may no longer be current.

Q: I am 59 this year, (old enough to read the Freep) and finding myself questioning my resolve. I have 30+ years of training under my belt; the last five years being with trainers who have spoiled me. I really want to continue, but am no whaving trouble finding a trainer/program that suits me. I like to work on my own, mix it up and I follow directions like a trained mule. What should my goals be? Do you have any suggestions for me?

While we often hear about “100-lb. weight loss” success stories, we may also miss the “every-day, normal-guy, why do I even do this stuff?!?” scenario. The rest of the graduating class of ’74 is either putting for double-bogey at the country club or checking their blood-sugar levels three times a day, and you’re worried that you can only make it to the gym twice a week rather than five? How dare you take such good care of yourself that people don’t think you have a real problem? Well I salute you — every-day-normal guy — for being consistent and steadfast; your concerns are worth discussion. Here’s what I think you and many others out there may find useful in your quest for the fountain of youth.

Train for longevity. Regardless if you are 30 or 60, male or female, most of us want to be healthy and active well into our later years, and enjoy the activities we are good at for a long, long time. In order to accomplish this and remain motivated, you need to add variety to your workout routine and add elements that care for your body, while sharpening the mind. Here are some suggestions.

 

YOGA – ONCE A WEEK: If you’re going to pay $15/class for yoga, you may as well do it in a sauna-like room. Regardless of your demeanour, (hot) yoga can be a very relaxing way to improve flexibility, balance, and relieve stress. Afterwards, you’ll feel that beautiful combination of exhausted and energized — heck you might be the only male in the room — but your aging back and golf swing will thank you.

Plan: Find a regularly scheduled yoga class that suits your ability level and schedule and stick to it.

 

HEAVY LIFTING SESSION – ONCE A/WEEK: This type of lifting has proved to improve tendon health, maintain bone mineral density, and offset muscle atrophy — all issues plaguing the ever-aging population. It’s pretty fantastic for your metabolism, and the hormones pumping through your body after this type of lifting will actually make you feel like you can lift a F-150. Don’t worry ladies, you won’t find yourself suddenly looking like the she-hulk. Strong is sexy.

Plan: Pay that little extra for a 1-on-1 training session to learn basic technique of these movements, but worry less about intensity. Too often, this element is combined with high intensity interval training, which can sometimes prove dangerous.

 

INTERVAL TRAINING – TWICE A WEEK: Whether on your own or with a group, interval training is without a doubt the most versatile and well-rounded training method around. Focusing on work/rest ratios, interval training should use big, yet relatively simple exercises to make your heart and lungs feel like they just can’t cut the mustard.

Plan: Find a group personal training program (it’s not an oxymoron) that is safe and structured, and is founded on science as opposed to fad.

 

RECREATIONAL TEAM SPORT – ONCE A WEEK: From playing rec hockey with “da boys” to joining your local pickle ball club, the atmosphere of team sports is unparalleled by any workout; group or not. Competition is addictive, and is innate in everyone. Finding a sport you are good at will inherently mean you’ll enjoy it. I’ll probably get some flack for this, but a workout is not a sport; working out is something you do in order to be better at a sport.

Plan: For young adults, Winnipeg Rec League is a great source to blend competition with socialization. Join a team or start your own in many traditional or non-traditional sports. If you have a few more grey hairs, find a masters league or contact ALCOA (Active Living Coalition for Older Adults), to find more opportunities.

 

CALISTHENICS – ALMOST EVERY DAY: Who knew the few, silly exercises we did as skinny junior high kids so we didn’t get bullied would be the best way to learn (and remember) how to move our bodies properly. Body weight exercises are functional, time-efficient, progressive ways to stay fit whenever you have space the size of a prison-cell, and two-to-five sweaty minutes to spare.

Plan: Do 20 pushups, 30 lunges, and 40 plank variations for two sets everyday and you’ll inch closer to looking and feeling like Harrison Ford rather than Chevy Chase.

 

FOAM ROLLER – EVERY DAY: To remain active and crush lawn-bowling specific workouts well into your 90s, maintain your body’s tissues. Foam rolling is one of the most cost-effective ways to do this. It flushes metabolic waste from your limbs, kneads muscles, tendons and fascia, and honestly just makes everything work and feel that much better.

Plan: Spend two-to-10 minutes on a few problem areas; notably your back, hip flexors, IT bands, and hamstrings. Visit a good trainer if you’re still not sure what a foam roller looks like.

 

None of these single interventions are the answer to fitness supremacy; the sum is greater than the parts. There is rarely one answer, and it’s important to take control of your own fitness plan rather than relying on someone else to plan it. Choose your goal with longevity it mind because there are no trade-ins on your body — take good care of it.

Tim Shantz is a certified athletic therapist and personal trainer. He can be reached at tim@mordenphysiotherapy.ca