TAKE A LICKING, KEEP ON TICKING.
Well, congratulations. Not only did you make it through another year, you are now a member of an elite class of people who “refuse to stop moving.” If you’re a baby boomer or a little older, you are part of the first generation that refuses to quit exercising. This observation comes from Dr. Nicholas DiNubile, an orthopedic surgeon who specializes in sports medicine. He is a clinical assistant professor at the Hospital of the University of Pennsylvania. Around 1997 he realized that he was treating an increasing stream of older adults who refused to temper their exercise as they got older. That’s great. But there’s a downside. We’ve extended our life span, but we have not extended the warranty on our muscles, bones, joints, tendons, tissues and spinal disks. They all deteriorate with time. While DiNubile encourages seniors to exercise regularly, he recommends moderating or diversifying activities to avoid overuse injuries.
In my case, I’m a competitive powerlifter. At age 50, I noticed lifting began to take its toll. In order to stay in the game and avoid serious injury, I had to radically change my training strategy. I used to train high reps. Now I concentrate on strength … building endurance with explosive (HIIT) cardio instead. At age 55, I still hold national records and manage to place in the top 5 at any given meet. But I only aim for one meet a year instead of three.
THE PROBLEM WITH REPS
Those of you who do CrossFit, jogging and other repetitive impact sports may notice your joints, tendons and spine showing signs of wear. Don’t wait until your discs are compressed or your knees have to be replaced. Find a sport that allows you to get strong without so much repetition. Or take more rests, even if it means extending your training session. At the very least, make sure you’re doing plenty of self-care like massage, foam rolling, body work, stretching and Jacuzzi.
A YEAR OLDER, A YEAR WISER
Dr. DiNubile observes, “Every time I’m in the office, I’m treating someone who’s been injured in their effort to be fit.” But don’t let the fear of injury put you on the couch. The human body was made to be used. So apply that wonderful wisdom … and maybe some common sense. With all the new information available about smart training, target-supplementing and healthy eating, it’s no wonder that older swimmers are turning in their fastest times ever. It’s no wonder that men and women in the 70’s, 80’s and even 90’s continue to build strength and muscle mass. Weight training is not the enemy. It can reverse osteopoenia and even osteoporosis. It can actually make muscles younger, according to a study by the Buck Institute for Age Research. Researcher Simon Melov examined the mitochondrial function of muscle of people 65 and older and compared the results with those in their late teens and 20’s. He took samples of muscle tissue before and after six months of resistance training and found that the older people’s muscles had genetic characteristics similar to the muscles of the younger folks. Kind of gives meaning to the phrase, “New Year, New You.” The difference is … you’re not 20. You’re older and much wiser. So train smart, train humbly, and stay in the game.
Vicki Morgan A.C.E. is a Senior Strength & Fitness Trainer at Flex Gym and Fitness. At age 55, she enjoys competitive powerlifting and bodybuilding. Always consult your physician before beginning any exercise program. If you experience pain or difficulty, stop and consult your healthcare provider. This article is not meant to take the place of any treatment or activity your physician has deemed necessary.
**Photo Caption: Anne Martin, born 1936. She won the triple jump for women ages 75-79 with a leap of 6.47 meters. Photo by Alex Rotas.
Senior Strength and Fitness 