Start Right to Finish Strong
"I've got to lose weight!" It's the relentless mantra running through the mind of every middle-age person I know. It's the theme that bombards us from TV commercials, magazine covers and even our daily junk email. We all want to be fitter, trimmer, and thinner - and that usually means additional exercise must somehow be added to the mix of daily activities.
Happily, the percentage of over-40 health club members and personal training clients has risen dramatically during the last few years. This trend reflects the large number of baby boomers rounding that first turn past middle age, entering their sixties and heading for seventy. It is at this stage of life, when the realization that a sedentary lifestyle - too much time spent sitting at the desk or in front of the TV - has resulted in an increase in your waistline and decrease in your energy. For some, this trigger point is followed by an ambition to return to a leaner, stronger version of themselves, a really positive objective that eventually brings them to the health club. Simple solution, right? Not exactly.
The biggest challenge I see with individuals starting a new fitness program, especially those of us over 40, is that we still want to do it all, right now. Even if we haven't worked out in 10 or 20 years - no problem - we still want to be in shape by the end of the first week. We get caught up in our memories of the good old days and think we should be able to go right back there regardless of how much older we are. This, more often than not, leads to injuries, frustration and abandonment of the new fitness program.
Actually the percent of fitness center members who never show up enough to receive a benefit is about 80%. The statistic for those who drop out during the first 90 days is around 60%. The main reason for this, I believe, is a lack of proper instruction. So, here are some key points to remember in starting you fitness program:
This will allow the tendons and ligaments more time to strengthen since they respond more slowly to exercise than the muscles. This slower progression for tendons and ligaments is due to the decreased blood flow to these areas compared to muscles. By starting with this 4-week break-in, it will help prevent some of the injuries that often occur when trying to progress too quickly.
Also during the break-in period, I like to see more of a focus on cardiovascular training, flexibility, and core training. Listen, it is important to remember that we don't just lose our strength as we age. All these area are impacted. If you start slow and build a firm foundation you are more likely to reach your fitness goals, and enjoy your new fitness program.
You can be as fit or even more fit now then you were when you were 20. Remember, fitness is for a lifetime. Set a goal to live better, longer and thrive not just survive.
Happily, the percentage of over-40 health club members and personal training clients has risen dramatically during the last few years. This trend reflects the large number of baby boomers rounding that first turn past middle age, entering their sixties and heading for seventy. It is at this stage of life, when the realization that a sedentary lifestyle - too much time spent sitting at the desk or in front of the TV - has resulted in an increase in your waistline and decrease in your energy. For some, this trigger point is followed by an ambition to return to a leaner, stronger version of themselves, a really positive objective that eventually brings them to the health club. Simple solution, right? Not exactly.
The biggest challenge I see with individuals starting a new fitness program, especially those of us over 40, is that we still want to do it all, right now. Even if we haven't worked out in 10 or 20 years - no problem - we still want to be in shape by the end of the first week. We get caught up in our memories of the good old days and think we should be able to go right back there regardless of how much older we are. This, more often than not, leads to injuries, frustration and abandonment of the new fitness program.
Actually the percent of fitness center members who never show up enough to receive a benefit is about 80%. The statistic for those who drop out during the first 90 days is around 60%. The main reason for this, I believe, is a lack of proper instruction. So, here are some key points to remember in starting you fitness program:
- Get a check-up with your family doctor before starting any strenuous fitness program or any dramatic change in your diet.
- Be sure to select a health club or personal training studio where you feel comfortable with the staff and confident that you will have the personal instruction and attention you require.
- Check to see if the trainers or training director has a college degree in a related field (Physical Education, Exercise Physiology, Exercise Science, and Sports Management, etc.) or a nationally recognized personal training certification.
- I would also recommend some nutrition guidance from a registered dietitian or certified nutritional specialist.
This will allow the tendons and ligaments more time to strengthen since they respond more slowly to exercise than the muscles. This slower progression for tendons and ligaments is due to the decreased blood flow to these areas compared to muscles. By starting with this 4-week break-in, it will help prevent some of the injuries that often occur when trying to progress too quickly.
Also during the break-in period, I like to see more of a focus on cardiovascular training, flexibility, and core training. Listen, it is important to remember that we don't just lose our strength as we age. All these area are impacted. If you start slow and build a firm foundation you are more likely to reach your fitness goals, and enjoy your new fitness program.
You can be as fit or even more fit now then you were when you were 20. Remember, fitness is for a lifetime. Set a goal to live better, longer and thrive not just survive.
