Each Friday, we publish a newsletter which covers a host of topics depending on the authors state of mind. A few weeks ago the topic was superheros and strength so in case you missed it, here here it is again…

Ultra-FIT editor John Shepherd told me to write these weekly bulletins from the heart and, he said, so long as they are interesting and informative, I can write about whatever fitness and health related topics I like so with that in mind, I’d like to talk about a movie I saw recently. No before you start thinking that I have missed the whole “fitness and health” instruction bear with me…

I like movies with superheroes. I was brought up on a televisual diet of Batman and Superman and also loved comics featuring Spider-man, the Hulk and Captain America. Living in Cyprus we are often a bit behind the times with movie release dates so this weekend I finally got to see the good Captain on the silver screen – in 3D no less!

This got me thinking about superheroes and super powers and I realised that the one commonality between all of my favourite characters is their super-strength. The reason they can conquer evil and vanquish foes is not their ability to wear their pants outside their tights or look dandy in a cape but their honest-to-goodness brute strength. This got me thinking about strength and everyday life.

In the fitness industry, we put a lot of emphasis on aerobic fitness and the health benefits it provides. Just about everyone, trainers and trainees, knows that they need to perform 20 to 30 minutes of cardio three or more times a week to improve and then maintain cardiovascular health. Look around any gym and you’ll see the majority of exercisers plodding away on treadmills or leaping around in group exercise classes and it’s no bad thing. But what about strength?

While cardiovascular fitness is important for sports such as running, it is less important in daily life than strength. Having a giant-sized heart and lungs like balloons won’t help you get the lid of a jam jar, lift your groceries out of the boot of your car and get the gardening done.

As we age, we naturally lose muscle mass and subsequently lose strength. This loss of muscle and strength can ultimately result in the inability to get out of a chair or out of bed unassisted. Age-related muscle loss, called sarcopenia, can have a very negative effect on quality of life.

There is no denying that cardiovascular fitness is important but strength is equally vital for ensuring we live a long and productive life. The bottom line is that extra strength makes virtually every aspect of your life better. From increasing bone mass to improving insulin sensitivity, elevating your metabolism, improving your posture and maybe even allowing you to fight super-villains – increased muscular strength can add tremendous quality to your life, especially in your later years.

Okay, so I might not be donning a cape and leaping tall buildings in a single bound but I do want to live a life that is not dependent of stair-lifts, bath hoists and other devices designed to make up for a lack of strength. This means that strength training is every bit as important as cardio. Cardio gets all the credit for health benefits but strength will allow you to make the most of your increased health by allowing your body to work to its fullest potential.

So how do you develop strength? Simple – lift weights. Strive to lift slightly heavier weights on a week by week basis and focus on these six “cornerstone” lifts: Squats, deadlifts, bench press, bent over rows, pull downs/pull ups and bench press. This “super-six” exercises works virtually every muscle in your body and can be performed using barbells or dumbbells. Simply perform three of the “super-six” at the beginning of your training week and the remaining three a few days later.

Spending an hour a week developing your strength may mean you avoid years of weakness and decrepitude. Don’t ditch the cardio – it’s essential for your health, but remember that like a super-hero stripped of his strength, you’ll miss your muscles when they are gone and when you find you lack the strength to get out of a chair without assistance, you’ll surely wish you did a few more squats when you had the chance.

Up, up and away…!

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“We don’t stop exercising because we get old; we get old because we stop exercising”

Aging is inevitable but there is no reason we have to age gracefully! I for one intend to be the oldest swinger in the gym and although my training routine has changed significantly over the years to reflect different goals, I still train hard and often – something I expect to continue for many years to come!

Exercise is often thought of as being the reserve of the younger generation but the reality is that “those young people” don’t need exercise half as much as the older generation. In our youths, our bodies naturally peak in terms of strength, fitness and body composition but, as we age, those characteristics decline quite rapidly and it’s then that exercise comes into its own for slowing the aging process and promoting a long and vital life.

 

 

The aging process is associated with a number of medical conditions that can be reduced or offset through regular exercise…

• Coronary Heart Disease
• Hypertension
• Diabetes type II
• Obesity
• Osteoarthritis
• Rheumatoid arthritis
• Osteoporosis
• Age related asthma
• Chronic Obstructive Pulmonary Disease

Regular exercisers are significantly less likely to suffer from the conditions listed above and those that do tend to have less severe symptoms.

In addition to medical conditions, as we age we naturally lose strength, aerobic fitness, flexibility and ultimately find it difficult to perform tasks of daily living, however, all is not lost because as little as 3 20 minute exercise sessions a week can all but put the brakes on the aging process and, in some cases, start turning back the clock.

Factors to consider regarding exercise for older adults

• Train for function rather than aesthetics. Choose exercises that are representative of everyday activities including appropriate variations of the squat, dead lift and overhead press which are movements we perform every day 
• Select exercises which are sympathetic to your joints! If it hurts, chances are it’s not doing you any good. E.g. low impact cardio is a good choice (walking, cycling, rowing, swimming etc) if you have pain in your knees  
•  Ensure the risk of suffering a fall is minimal – especially for those who are at risk of osteoporosis
• Emphasise flexibility and mobility work to retain range of movement at major joints  
• Take your time warming up – older joints are often stiffer and take longer to get moving 
• Include resistance training to minimise muscle/strength loss and maximise bone mass 
• Consider your medical history and adjust exercise routine accordingly – bear in mind some medications can affect your ability to perform exercise. If in doubt seek professional advice as to the suitability of exercises in relation to your medical conditions/medication 
• Don’t worry if some days seem harder than others – it’s okay to have an easy day or even take a break from exercise if you aren’t feeling 100%. A day off today may mean a better workout tomorrow!

Making the time to exercise, or continuing with your current exercise routine will pay huge dividends in the long run…we’re living longer than ever because of medical interventions so let’s make sure we live better too!

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