Rigor, as in rigorous, not rigor mortis …
At RegiMEN our mantra is “aging without limitations”. So, every once in a great while we’re going to take this blog to the extreme — to explore just what it takes to continue to improve strength and endurance into the 50’ and beyond. The Big Five-O. Did you ever think you’d be that old? I remember being told never to trust anyone over 30. But fifty? Fifty year olds were the establishment. They were our parents! They were over the hill, with one foot in the grave.
Someone in America turns 50 every 7 seconds! They are the boomers, and, today one out of every three Americans is a boomer. And you know what? The boomers have no intention of allowing aging to become a limiting factor in their lives.
In America, interest in health, fitness and athletics is at an all time high. That includes boomers. Just think of the television coverage of masters and seniors competitions. And this phenomenon occurs at the local level as well. There are age-group competitions in almost every sport or athletic event. Here in AZ we have the senior Olympics for track and field, but there are also age-group awards in body building, power lifting, cycling, marathons and triathlon events as well. We have two clients that continue to post state and national records in power lifting, one in his fifties, the other in his seventies.
Fifty is no doubt a milestone. We become twenty one, turn thirty, we approach forty, and we reach fifty. At 50, we’ve now been around for some 18,250 days. We start to really notice physical changes such as thinning and graying hair, wrinkled skin, loss of muscle mass, additional body fat, and the need for reading glasses. Individually the changes aren’t that significant, but when viewed collectively they can seem daunting. Over a half century of living takes its toll.
In previous blogs we’ve analyzed the “Theories of Aging” so this week we’ll move ahead to things we can do to mitigate, or eliminate, the signs and effects of aging. It is a fact that between the ages of 20 and 30 we reach our peak, in many areas, and then we begin a period of decline. We lose muscle mass; about 6% per decade after age 30 in sedentary people. And, unfortunately fast twitch muscle declines at a faster rate than slow twitch muscle. Why, because people are less likely to use fast twitch for daily activities. This is a perfect example of the “use it or lose it” philosophy. Also lost with aging is muscle elasticity and joint mobility. Failure to use a joint through its full range of motion year after year results in a stiffening of the joints and ligaments. And we can’t forget body weight and body fat, which both escalate as we age, particularly for those with a sedentary lifestyle. In fact, even those who continue to exercise see an increase in body fat. And, as body weight and body fat increase, our VO2 Max and endurance decrease.
Now that you’re thoroughly depressed, let me let you in on the secret. How can you keep from allowing aging to become a limiting factor in your life? Rigor and intensity! Intensity is the most important variable when it comes to performance and aging. Based on longitudinal studies it is apparent that much of the slowing that occurs after age 50 is not due to age, but rather due to self-imposed limitations.
Let me repeat that for all of you who tell me you do not want aging to become a limiting factor in your lives … much of the slowing that occurs after age 50 is not due to age, but rather to self-imposed limitations.
About half of all performance losses are due to inactivity, and another quarter of the losses are due to lack of intensity. Disuse is the greatest cause of performance drop-off that accompanies aging!
Vigorous and frequent exercise is what it takes to maintain your potential. Pushing yourself aerobically will keep the lungs working efficiently; using the muscles near their maximum capacity anaerobically will prevent the loss of muscle tissue.
Longitudinal studies prove that inactivity causes the most rapid decline, the signs of aging. Maintaining a moderate workout regimen delays, or mitigates decline. A very good thing. But, only through staying competitive, continuing to train at high intensity levels can one truly eliminate or severely inhibit the signs of aging. Studies demonstrate that when individuals maintain intensity, or even increase it as they age, scientific measures of fitness can be maintained or even improved!
Obviously, if you have been inactive for a period of time check with your physician before beginning any nutrition or exercise regimen. Once cleared, set your goals, seek the intensity you need to continue to improve; be it weight loss, to finish a 5k, to compete in a track and field event, or to win your age group in a local power lifting competition, road racing or marathon event. And, then tell us your success stories. We’d love to share them.
At RegiMEN we’ll work with you to help you reach your goals whatever they might be by providing strategies and expertise, efficacious products and services, such as meal planning, as well as exercise programs. Follow us as we explore holistic new anti-aging strategies, always focused on safety, natural and effective products, and healthy lifestyle choices.
Give us your feedback. Have you cut back on your intensity as you’ve aged or do you still push it to the limit day in and day out? Are you still getting better? What type of training and nutrition regimens have you followed? Are you ready to get serious?