By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
In addition to balance, energy, and flexibility, muscle mass starts to diminish after the age of 30. Sorry. Just one more harsh aging fact.
That’s why an active lifestyle is so important. In fact, recent research has shown that even 60-year-olds have the same opportunity to build muscle and reduce fat as those who are decades younger.
The latest studies identify 150 minutes a week of moderate exercise as a baseline for controlling weight, fighting disease, and improving mood and sex lives. Others recommend two to three days a week of cardio interspersed with two to three days of weight training for making a real difference, especially one that people notice at the beach or pool.
While many people tend to focus on cardio for achieving these goals, weightlifting is essential for creating muscle mass, strengthening bones and enhancing durability. But if you’re over 30 and lifting for the first time in years, just picking up a weight with little preparation or thought is not the way to go.
First, you need a plan. If you’re looking to work out five to six days per week, never do a total body workout with weights two days in a row. Always follow a day of lifting with a day of cardio. This can range from activities like aerobics, Zumba and running to biking, yoga, martial arts or elliptical work. The key is finding what you like and staying with it or regularly rotating different favorite activities into the mix.
Next, most people are unsure about the time needed to safely achieve optimal fitness results in later years. Many experts believe 30 minutes of exercise per day is essential for managing weight, improving cardiovascular health, increasing tone, and offering numerous other mental and physical wellness benefits. Others stress the advantages of workouts that last for 45 minutes to one hour. This entails a 10-minute warm-up, 30 to 40 minutes of moderate to intensive training, and five to 10 minutes of cool down and stretching.
As far as the weights themselves, there are hundreds of exercises from which to choose. Some people like free weights. Others machines, pulleys, bands and/or dumbbells. Any combination can work the whole body. But, not all may be safe and comfortable for an aging frame. When in doubt, get professional help. A certified trainer will not only aid in the development of a weightlifting program, but also steer you toward the proper equipment. While free weights may provide a greater range of motion per exercise, machines are more stable and ideal for helping older lifters prevent bad form injuries.
However, no matter the method, the initial focus should be on low weight and high reps. Power lifters typically do four to five sets of four to six repetitions for each exercise. Unfortunately, older lifters may have a harder time recovering from these high weight work outs. As a result, three sets of 8 to 15 repetitions at each machine or station is best for most people over 30 who want to build muscle mass and reduce undo stress on joints, tendons, and ligaments.
In addition, here are some other tips for getting the most from every weight workout, while avoiding injury:
· Don’t spend your recovery or off day on the couch. Do something different, a physical activity you truly like. You’ll find this both refreshing and recuperative
· Never start exercise without a warm up. Spend five to 10 minutes before every work out increasing the blood flow to tight muscles
· Perfect your technique. Do each exercise properly. Don’t cheat. This is imperative for reducing the possibility of everything from strains and sprains to overuse injuries
· Do not work through pain. Pain is the alarm that something is wrong. Stop, rest, and if necessary get certified medical support
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 30 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.
