A WEIGHTY ISSUE

By Douglas Haddad, Ph.D.

Spring 2008

Let’s get the bad news out of the way first.  It is a fact of life that our bodies will downtrend over time.  As you are probably aware of, the older we get, the slower our metabolism gets.  Our muscle growth retards; in large part this is due to a reduction in testosterone production (especially in males).  It slows down at a rate of about 10% each decade after age 35.  Therefore, by the time we reach 55, we will have to work 20% harder than we did when we were 35 and 30% harder at 65 and so on.

To prevent from any sudden decline, the key is to incorporate a resistance training program that thoroughly challenges your muscles at least three days a week performing total body workouts.  A critical factor in having a more sped up metabolism is having a good amount of muscle tone.  Weight training with challenging resistance is the key.  This will help keep the muscles occupied so they won’t have time to deteriorate.  They will be too busy getting stronger.  Bones and joints will strengthen along with your heart and mind.  Standing more upright with improved posture and gaining strength and vigor are all part of the equation here.

Getting out of the doldrums into the land of opportunity we see that when you decide to work harder in the gym, you can circumvent many age-related obstacles that would be otherwise awaiting you in your path including “father time”, decreased energy, and ailments that may accompany senescence such as loss of balance, bone density, and skeletal muscle functions to name a few. 

Age?  It’s only a number anyway.  If you haven’t already gotten your membership to the fitness club, now is the perfect time.  Your program will entail a total body workout to be performed three days a week.  Rest in between your workout session allows for optimal muscle anabolism (growth).

You will begin with a warm up of 10-15 minutes walking vigorously on the treadmill at an intensity of 3.5-4.0 mph.  Before using any weights, it is important to prevent any strains or muscle-related injuries.  The key is to loosen up the tendons, ligaments, and joints, thus preparing them for action.  Then, perform 50 small arm circles with arms extended out laterally (25 to the front and 25 to the rear) to maintain strong and limber shoulder joints.

This program suits the needs of both males and females.  Two sets of each exercise will be performed at 10-12 repetitions (males) and 12-15 repetitions (females).  For each repetition performed during a working set, the goal is to reach a certain level of muscle fatigue.  Here, the focus is on 70-80% failure for both sets (more advanced can do 80-90%).  A combination of machine training with free weight training will be implemented.  To begin firing on all cylinders, perform 25 bodyweight squats.  Be careful to watch that your knees do not pass in front of the plane of your toes.  Stay back on your heels; lower your body slowly where your legs are nearly parallel with the ground.   Then, launch straight up with authority. 

The following exercises are to be performed in sequence with a 1 minute break in between sets.

2 SETS FOR EACH EXERCISE

·        Machine chest press

·        Machine lat row

·        Bicep curls (dumbbells)

·        Shoulder press (dumbbells)

·        Leg extensions

·        Lying leg curls

You will complete this workout with core-stabilizing “supermans”.  Lie face down on your stomach with your arms extended in front; raise arms and legs simultaneously and hold for 3 seconds.  Perform 15-20 repetitions per set (2 sets).  Lastly, you will utilize the stability ball to perform a series of abdominal crunches for 15-20 repetitions per set (2 sets).  Maintain a constant tension on your abs on the way up and down.  With good focus in breathing and technique, your abs will feel the burn.  Maintain a slow, consistent rhythm under control exhaling for 2 seconds on the way up and inhaling for 2 seconds on the way down.