Live Fit, Be Fit, and Stay Fit at Any Age!

The other day, Charles walked into my studio and wanted to know if it was possible for him to run a sub 4-hr marathon. Well having just met Charles, before answering, I had him tell me a little about himself and his fitness history and running. He shared that he’s been a runner for many years. He does a little weight lifting with some dumbbells and some other equipment he has at home, but nothing major. He shared how he’s run several marathons over the years even Boston, but he hasn’t run one in about 12 years. I asked if he had a recent race time that I could use to project out a ballpark marathon time. “Hmmm, let me see. I ran a 5K back in January. I really didn’t train for it or anything. Just ran it. My time was around 25:20,” was Charles’ response. That calculated out to about a 4:06 to 4:07 marathon, so I figured with some actual training, he probably would come in at or just under 4 hours.

I asked Charles, if he had ever worked with a running coach before. He said no and that actually he’d really never used a marathon plan before. He’d just run, run, and run lots more before the race. So, I asked him why he felt he needed a coach and a plan now. Charles responded, “Well, I’m 72 and it’s been a while since I’ve run that far, so I figured, I’d better get some coaching.”

Yep, Charles is 72. He is a true inspiration. “Use it or lose it.” It’s a bit cliché but definitely true and Charles really personifies that old saying better than anyone. Charles came in for his fitness assessment a few days after our initial talk. The assessment takes about 1.5 hours and includes taking vitals, body composition measures, balance and flexibility testing, muscular strength testing, muscular endurance testing, and a VO2Max test (1.5-mile run test). Charles’ results were amazing. His resting heart rate was 55 and he scored above the 90th percentile in his age group for his VO2Max. His score is actually the “Excellent” benchmark for male runners ages 46-55. The next week, Charles began his resistance training with me in the studio. I use the stability ball and the Bosu in a lot of my exercises to help increase a client’s stability and balance. I was ready for Charles to be very wobbly, not because of his age, but more because most people don’t add a balance element to their training and as a result don’t have very good balance. Charles had no trouble. He stayed in control and never wobbled once. I was truly impressed. Now Charles may have inherited some great genes from Mom and Dad, but I think it has more to do with the fact that he’s continued to be active his entire life.

The legendary comedian, Phyllis Diller once said, “My idea of exercise is a brisk sit.” As funny as that sounds, it’s sadly what many Americans today call exercise. We’ve become a very sedentary society. Unfortunately, as we age, muscular strength, power, muscular endurance, muscle mass, muscle fiber size, muscular metabolic capacity, resting metabolic rate, bone mineral density and physical function all decrease. And even worse, body fat will increase. But guess what, with resistance training, muscular endurance, muscle mass, muscle fiber size, muscular metabolic capacity, resting metabolic rate, bone mineral density and physical function will all INCREASE and body fat will DECREASE. You don’t have to live in the gym to see these kinds of results either. A 30-minute session about 3 times a week can make huge gains in improving your fitness level. Increased fitness means a better quality of life.

Not only does exercise help improve and maintain all the aforementioned, it also helps keep your immune systems strong which enables you to fight off infections more quickly. A Duke University Medical Center research study showed that aerobic exercise is just as effective as medication in treating major depression in the middle-aged and elderly. Other studies have also shown that aerobic exercise improves cognitive abilities. The Mayo Clinic’s Alzheimer’s Blog shared in a 2008 post that the Alzheimer's Association predicts that 10 million baby boomers will develop Alzheimer's disease in the United States — that’s about one out of eight. But, that same article goes on to say that “Physical activity appears to inhibit Alzheimer's-like brain changes in mice, slowing the development of a key feature of the disease.” Other positive information included a study that observed 6,000 women age 65 and older, over an 8-year period. The study reported that the more physically active women in the group were less likely to experience decline in mental function than the sedentary women.

There’s a lot more research to be done for sure, but bottom line, exercise is critical to healthy living later in life. According to IHRSA (International Health, Racquet and Sportsclub Association), adults over 55 are the fastest growing segment of health club members. Even if it’s not on a long-term basis, it’s a good idea to have a personal trainer show you how to use the various machines and free weights to ensure you’re using proper technique. This will go a long way in helping to prevent injury.

Not sure where to start? Intimidated by a big gym? It can be overwhelming. ICCA (International Council on Active Aging) has developed a great checklist to help seniors find an “Age-Friendly Trainer” as well as an “Age-Friendly Fitness Facility.” Remember, you want to find a trainer that will go beyond just taking you through some exercises. You want to find someone who will design a program of exercises specific to your needs and fitness goals.

So, do like me and make Charles your idol. Live fit. Be Fit. Stay fit!

Running Strong As You Age

I hear it all the time...."I'm just not running like I used to." It's a given. We all age and as we age the activities we do may change and the ones we stick with doing may not have the same intensity as they once did, but there's a lot that one can do to keep that intensity alive as long as possible. Actually a lot longer than you might think.

I'm 45 and silly me thought that as I got older, the competition would begin to wane. Oh contraire! The exact opposite is happening. I used to place in the top three in my age group quite frequently at local races, but that's getting harder and harder to do. Once I moved into the 45-49-year-old bracket, the competition got a lot tougher. There are a lot of fast runners in their 40s, 50s and 60s.

What's the key? Well, the other day, a client of mine mentioned how surprised he was to learn how muscle-specific different sports can be. He's a runner in his 50s and he's a really good runner. He's coming to me to improve his upper body and core strength and endurance. He is right, different sports can be pretty muscle-specific. It's not until you try a different sport or do some general fitness training that your realize maybe you're not in as good a shape (overall) as you thought.

Soccer is probably one of the best sports for full-body conditioning. You're using just about every muscle in your body as well as moving your body through the three different planes of movement--frontal (lateral movements), sagittal (forward movment like running), and transverse (rotation and twisting). It also involves a great deal of cardio from the constant moving around and running involved in the sport.

Runners tend to think it's all about their lungs and their legs and while those are major aspects of running, that's not all there is to running. A strong core and upper body is also needed to ensure powerful movement in the legs and in maintaining good running form. Youngsters in their 20s and early 30s tend to be involved in multiple activities--golf, tennis, soccer, softball, Frisbee football, volleyball, working out at the gym, etc. Because of this variety of activity, the upper body gets a good workout without the individual realizing they're strengtheing their upper body and core. Then somewhere in our late 30s, 40s and 50s, due to work, family, just life in general, many of the activities fall by the wayside. Somehow many manage to hang-on to running. Maybe it's because we can fit it in whenever. Maybe it keeps us sane. Maybe it's because it's cheap. But, over the years, that core and upper body fitness begin to wane. Don't use it; you lose it. Probably wasn't that obvious because as runners we tend to be lean. But lean doesn't always mean fit.

A runner needs muscular endurance in the upper body and core just as much as in their legs. You're swinging your arms just as much as your legs are moving forward. There's no resistance to your arm movement other than some air, but they're still moving. If your upper body doesn't have muscular endurance then a domino effect can begin to happen. First the arms fatigue causing you to round your shoulders and slump. This puts more stress on your core. If your core is not strong, then it will begin to fatigue as well, causing even further decline of your running form. By now your legs are taking the full brunt of the domino effect. Not only has the core stopped providing a strong support and power system for the legs, now the legs are having to deal with poor running form and soon fatigue will consume the legs as well. What's that I see? Could it be? Yep! The dreaded WALL! You're about to smack right into it.

Not only can you hit that dreaded wall, you can begin to suffer from injuries like calf pulls or strains, issues with your Achilles heel, IT band problems, pulled hamstrings, muscle cramps...the list goes on. Sound familiar? Are you beginning to have issues in your legs that you never experienced when you were younger? Could be specific to your legs, but it could very well be related to something higher up--a weak core and/or upper body.

So, what's an older runner to do? Invest a little money in an exercise mat, a medicine ball (or a set of dumbbells or weight plates) and work that core! Whatever the resistance form you choose, it doesn't need to be very heavy. An 8lbs, 10lbs, or 12lbs medball will do fine. 10lb, 15lb, or 20lb dumbbells will work nicely too. Use the core workout and your new toys to work that core. If you don't have a medball most of the exercises can be done with just body weight, a dumbbell, or a weight plate). Do the workout 2 or 3 times a week and you'll be well on your way to a much stronger mid-section. Check back in with the blog on Sunday for an upper body workout for runners.

Note: Remember, if you have any upper-body health-related issue or this is the first time you've attempted an upper body workout, it's recommended that you check in with your doctor first to get his/her approval.

Benefits of Running As You Age? You Bet!

Well, my oldest child turned 19 this past weekend and I'm feeling kind of old. Of course my three kids (10, 15, and 19) consistently remind me that I'll be half a century in 5 years. LOL! Kids gotta love em, right? The other day, my son (who is now taller than me) was counting the gray hairs sprouting on top of my head. I believe there are at least 19 (one for each year of his life). These white hairs all seem to be clumped on the crown of my head, just out of reach to easily pluck (believe me I've tried).

The other day I was getting my hair cut and the lady cutting my hair, said in a high-pitched voice, "Oh look everyone! An Angel Lick!" For a second I thought this lady had gone loopy and had see an angel figure in the hair that had fallen on the floor or something and wanted to take a picture of it to sell on eBay. But no, she was referring to the white hairs on the top of my head. She said when they clumped like that, it's called an "Angel Lick." Lucky me. Most people have a guardian angel. I just get licked by one.

Well, I may be getting older, I guess we all are, but I feel like I'm in the best shape of my life. I'm definitely more fit than when I was in my 20s. I think it has to do with running. You know, people are spending thousands of dollars on Human Growth Hormone injections because that's supposed to be the new fountain of youth. And, research has shown that HGH does help stop cell degeneration and destruction. Have you ever seen that ad with the guy in his 60s or 70s with the body like Arnold? Not sure if that picture's doctored or not, but HGH is what he's supposed to be taking. Well, I don't want a body-builder body when I'm 70, but I do want to stay healthy and fit as I get older.

Guess what! If you're a runner and a runner who does intervals, hill work, or some resistance training, you're actually producing human growth hormone and it's free! Women produce more than men, but along with testosterone, men also produce human growth hormone. Not only does HGH help fight cell degeneration, it also helps counteract the effects of cortisol. If you only run long, slow, steady miles your body can release cortisol which can eat away at your muscle mass. But testosterone and HGH produced through highly intense workouts like intervals, tempo runs, fartleks, hill work, and weight or resistance training helps to counteract the cortisol, keeping your muscle mass intact. Running has a whole host of other benefits too.

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People who run tend to...

• experience less bone and muscle loss as they age
• have lower blood pressure
• deal better with stress
• have a lower risk of stroke, breast cancer, osteoporosis, diabetes, hypertension, and heart attack
• have healthier arteries (better elasticity)
• have stronger immune systems
• have better weight management
• have good coordination and stability (which can help to prevent falls later in life)
• have more endurance and stamina
• have better mental acuity
• be more confident in their everyday lives

And, it's not too late! Just because you're in your 40s, 50s, 60s, 70s or beyond, doesn't mean it's too late to take up running. If you haven't exercised for some time, you'll need to get your doctor's clearance and approval, but after that you're good to go. Find a running club or a beginning running group in your area (In Greensboro, NC give me a call or check out the website.) Being in a supportive group when you take up running for the first time can make a big difference in your success. Doesn't have to be a formal training group. It can just be a group of your friends.

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No matter the method you adopt, start out slowly maybe with a walk/run format. Walking more at first and then gradually adding in some short runs. Eventually you'll be running more than walking and before you know it you'll be running a 5K or something! I read all the time about individuals who took up running for the first time in their 50s or 60s and are now running marathons in their 70s! Take Grannie Annie (Ann Singer) for example. At age 50, overweight, under exercised, and wondering what she was going to do with the second half of her life until age 100, she decided to start walking. It wasn't long before she took up running. By age 65 she had run at least one marathon in each of the 50 states! In total she's run over 70 marathons! Ann may be the exception, but she sure is motivation to keep active. Go Annie!

Okay, I've talked myself out of feeling old. I'm 45 and I've run 10 marathons and in training for my 11th. I've run dozens of 5K, 10Ks, half-marathons and other race distances and I plan on living to 100 like Annie, so , Wow! I'm just a babe in the woods with my running.

I do have to admit that the 19 years of my son growing up just flew by. No more tying up the hallway with an entire container of dental floss making a web being Spiderman. No more making a maze of connect-the-dots on the kitchen floor with a permanent marker. No more painting the backyard fence with a rainbow assortment of enamel paints just to see what it would look like. No more digging a hole in the side yard and covering it with leaves to "catch a deer" only to catch his uncle instead. No more telling his little sister that she was adopted (which she wasn't).

Oh, I'm sure there's more adventure on the horizon for the next 55 years, right?