Personal Thought

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Being a personal trainer for almost 11 years now I have heard my share of questions. I’m always being asked “What’s the best exercise for this?” or “What can I do to get rid of that?”  or my own personal favorite “How can I look like this?”  While holding up a picture of this guy on your right. Obviously if you started training your body from a young age, whether it be from playing sports, lifting weights, surfing, dancing what have you, your potential for growth and more visible muscular churn increases. But if you’ve never lifted a finger, the potential is much less. In my personal opinion and own personal experience what I have noticed is, everyday folks who start weight lifting at a much later age do have a harder time reaching their fitness goals. A few factors may affect this:

Mature Muscles – Our muscle tissue naturally shrinks as we age. Making us weaker and thus burning less calories on a daily basis. This slows down weight loss. However, it seems that wear and tear on the muscles, combined with hormonal changes, may make the body less efficient at replenishing muscle cells after they are damaged. It is believed that hormonal changes associated with aging in both men and women may contribute to the muscle loss that slows metabolism.

Physical Strain - As we get older, we may not have the ability to participate in activities we once enjoyed. For example, you may need to trade running for walking, weight lifting for pilates or yoga, and sports (tennis, basketball) for swimming. Now, it is true that lower-impact activities are still effective, but you may need to do them more often, or for longer periods, to achieve the same results. This does not appeal to those that consider working out a chore and not a way of life. Sometimes, older individuals may have health limitations that reduce or eliminate their ability to be active. Others may assume they are too old for exercise, and avoid activity all together.

Not Seeing Results - You can’t find the time to go regularly so every session feels like the first one. Finding two or three hours a week to exercise doesn’t seem like a problem, but if you don’t enjoy going, it is easy to schedule another appointment. Fitness will become the last item on your priorities list and once again you find yourself not going to the gym or exercising at home. By the time you do end up going, you feel like the new kid on the block every single time.

Limited Abilities - Whether it’s arthritis or a sore knee, a frozen shoulder or osteoporosis, many older adults believe that they’re “too old” or “too injured” to exercise. While some injuries respond best to total rest, most simply require you to reevaluate your exercise routine with help from your doctor or physical therapist or professional trainer. Limited mobility doesn’t mean you can’t exercise. Start slow and gradually increase your activity level. Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated. However, an injury doesn’t mean your mental and emotional health is doomed. 

Let’s Shed Some Light on the Topic

So what does all this really mean? Well, to me, it just sounds like a bunch of lame excuses not to get off of your behind and doing something that you normally would not do on your own. The truth is, everyone is absolutely capable of doing it all. There are no age restriction, there are no health restrictions, time restrictions etc…All that we lack is the will! Everyday we hear, read and see wonderful people overcome outstanding obstacles and conquer impossible feats. So can you!

Intensity  - To us, means great energy, strength, concentration, thought or feeling during an activity. Most just simply lack this one attribute. Yet not many say it and the rest won’t admit to it.

Workout Intensity - Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it — your rate of perceived exertion or RPE. 

So, how hard should you be exercising? For most healthy adults, the Department of Health and Human Services recommends monitoring your heart rate as an exercise guideline. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. Studies show that your perceived exertion correlates well with your heart rate. So if you think you’re working hard, your heart rate is likely elevated.

Children and Adolescents

Get at least 1 hour or more a day of physical activity in age-appropriate activities. Spend most of that hour in moderate- or vigorous–intensity aerobic activities. Make sure to get vigorous-intensity aerobic activity on at least three days of the week, and include muscle-strengthening and bone strengthening activities on at least three days of the week.

Healthy Adults

Get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity, or a combination of the two. That could mean a brisk walk for 30 minutes a day, five days a week; a high-intensity spinning class one day for 45 minutes, plus a half hour jog another day; or some other combination of moderate and vigorous activity. Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week.

Older Adults

Healthy older adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults due to a risk factor, should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities they choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance.

All that is left now is, consistency. When working out under these conditions and maintaining a healthy lifestyle and diet, results should be visible within the first month of dedication to changing your outlook on the whole “being fit gig.” It takes time, patience and a lot of mental toughness to overcome these daily challenges. Make sure you do things progressively. Leave room for growth and more dynamic movement as you get better with each exercise you tackle.