Being physically active on a regular basis is one of the healthiest things you can do for yourself, your family, and your aging parents. Studies have shown that exercise provides many health benefits and that older adults can gain much by staying physically active. Even moderate exercise and physical activity can improve the health of people who are frail or who have diseases that accompany aging. Quite often we observe seniors in walkers who are not very mobile. Generally, one of the causes is atrophy of the hip extensor, adductor longus, and related muscles

Being physically active can also help you stay strong and fit enough to keep doing the things you like to do as you get older. Making exercise and physical activity a regular part of your life can improve your health and help you maintain your independence as you age. While the website if full of example programs, nutritional guidance, etc., there is absolutely no substitute for simply getting out and getting active.

Be as Active as Possible
Lots of you are likely gym rats as we are sometimes fondly called. And, we go to the gym for many reasons, but never lose site that regular physical activity and exercise are important to the physical and mental health of almost everyone, including older adults.

Staying physically active and exercising regularly generally does produce long-term health benefits and even improve health for some, both young and old, who already have diseases and disabilities. That’s why health experts say that older adults should aim to be as active as possible. Don’t put off today what you think you’ll be doing 20 years from now. Being active needs to be a part of your lifestyle.

Let’s look at the flip side – being inactive can be risky! Although exercise and physical activity are among the healthiest things you can do for yourself, often, both older and younger adults are reluctant to exercise. Some are afraid that exercise will be too hard or that physical activity will harm them. Others might think they need to join a gym or will require special equipment. Yet, studies show that “taking it easy” is risky. Generally, when older people lose the ability to do things on their own, it’s not because they have aged, but generally because they have remained inactive. The lack of physical activity also can lead to more visits to your doctor, increased stress and or depression, more hospitalizations, and increased use of medicines for a variety of illnesses.

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Prevent Disease?
Research has shown that over 90% of the illnesses we have are directly related to nutrition and staying active, thus, staying physically active and exercising regularly, along with a good diet, can help prevent or delay many diseases and disabilities. In some cases, exercise can be an effective treatment for many chronic conditions such as those with arthritis, heart disease, or diabetes – all of whom benefit from regular exercise. Exercise also helps people with high blood pressure, as well as those people who suffer balance problems or difficulty walking.

Manage Stress, Improve Mood
Today, as your parents retire or for those whose parents have retired, stress can creep in quickly due to anxiety over monthly income, persistent bills, and related monetary issues. Regular, as well as a moderate physical activity level can help manage stress and improve mood. This also means that being active on a regular basis may help reduce feelings of depression. Newer studies are hinting at the fact that exercise can improve and or maintain brain sharpness as it were, as well as cognitive functions, such as the ability to shift between tasks quickly, plan an activity, and my favorite, ignore irrelevant information.

Finally, some people may wonder what the difference is between physical activity and exercise. Physical activities are activities that get your body moving such as gardening, walking the dog and taking the stairs instead of the elevator. Exercise is specific physical activities that are planned, structured, and repetitive such as yoga, running, weight training, martial arts, or an aerobics class. In other words, the latter is predefined programs that continually build your skills in those areas that you choose. Including both in your life will provide you with health benefits that can not only help you feel better, but enjoy life more as you age.

Begin your journey today, whether it be running, speed walking, bike riding, lifting weights or many others, you do not need a heavy duty gym, just the desire to do it!

Often, one thinks of getting on a bike at the gym, riding slowly then, speeding up for a short period, returning to the normal speed and then, speeding up again. It is akin to doing hill programs on stationary bikes in the gym, but it is so much more.

Interval weight training is based on science and on how the physiology of the body works. And, done properly, this type of training is the very fastest way to get into great shape.

How does Interval Weight Training Work?

Interval weight training is a simple concept that is comprised of three basic parts:

1. Select a full-body lift, i.e., a lift that works every muscle in the body;
2. Follow this with a fast-paced cardio exercise; and
3. Finish with a high-rep, body-weight finisher to polish it all off.

Think of it as a circuit. For step 1, choose three different lifts. For example, let’s do a push press, clean and press, and goblet squat (these are all described in our ‘exercise descriptions’ section). Perform one set of each for 6, 6, and 12 reps respectively.

Step 2 utilizes a fast-paced cardio exercise such as rowing, stationary bike, burpees, etc. For example, row for two minutes for up to 600 yards if your machine has a distance meter then, ride your bike for two minutes to burn as many calories as you can. Finally, for step 2, do as many burpees as you can with a goal of at least 25-35.

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For step 3, you need a body-weight finisher such as pull ups, lunges or split-squat jumps, and pushups. Let’s look at an example. Perform pull ups (attempt 50-75 in sets of 5-10), but not to failure. You will likely need to build up to this. Next, include split-squat jumps (10-15 reps per leg or lunges – 50 to 100 in sets of 20); and pushups in sets of 5-20 depending on your capability for 50-100 reps.

To summarize the routine, perform the steps as a circuit – in other words go from one step to the next. For example, select a total body lift from step 1 and do it; move to step 2 for a cardio exercise and do your two minutes then, move onto step 3 for a body-weight finisher. Only after you have completed the three exercises can you rest. Rest period is limited to 2 minutes max. Thus, you have completed your first round, like a boxer. Once you have rested, begin the second round with the subsequent exercise in each step given above, resting only after the entire circuit is done each time and until all three rounds have been completed.

Generally, the body-weight finishers give individuals problems. If you have trouble with the reps for these, break them down into short sets of less reps, minimal rest between then, take your 2 minute rest after the body-weight finisher before continuing to the subsequent round.

In many respects, this is like speed-strength training for athletes for which the concept is similar, but the work load in the latter is much greater.

As with any program, intensity is the key thus, rest periods are short, no headphones because you won’t have time to listen to music. Move your but and finish. The total time to completion is within 40 minutes.

Muscle growth is due primarily to protein synthesis hence the reason many still shove down raw eggs. Nutrition science keeps improving as we discover more issues in protein synthesis and other areas of nutrition, but the real basics have not and likely will not change since human physiology remains, for all intents and purposes, constant.

How Much Protein is Needed?
Just like athletes, those who work out consistently, competitors or not, need more. Although 56 grams of protein per day is the recommendation, you will benefit by including more in your diet. Not only can protein help prevent diabetes, heart disease, and obesity, it also dulls hunger. For all who have eaten a hearty steak or other meaty meal you know that meat, i.e., protein is very filling. A ball park figure for protein requirements are about once gram of protein per pound of body weight. Scientifically, the number is rounded to 0.8 grams per pound of body weight for highly-trained, competitive athletes. So, step on a scale and weigh yourself. However, note that if you are in a weight reduction program, use the weight you wish to reach. For the rest of you, suppose Susan weighs 150 pounds; this means she needs 120 grams of protein per day, i.e., 150 x 0.8 = 120.

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If you are a person who works out 5 to 6 days per week, for at least an hour per workout, your required amount of protein is 0.6 grams per pound of body weight. But, let’s get back to the person who wants to lose weight. Protein is remains very essential because the fewer calories you consume, the more of it you need. If you’re losing weight, consider your goal end weight. Then, keep your protein intake to between 0.5 to 0.7 grams per pound of that weight, i.e., you want to lose 25 pounds and get down to 185 thus, 185 is the weight you need to consider for your personal protein use. Why? Because this ratio will help you preserve calorie-burning muscle mass.

Proteins are Different
If you talk to a vegan, nuts and beans are great sources of protein. There is no argument there because they are correct. However, the best sources of protein are eggs, meat, dairy products, and fish. The reason is because animal proteins are what we call complete proteins – they contain the proper proportions of all the essential amino acids your body needs but cannot synthesize on its own. If you are a competitive athlete, you need to know more about how this process works. It is possible to get all of this protein from plant-based foods, but you’ll need to consume about 25 percent more foodstuffs to meet your requirements. The disadvantage of the latter is the number of carbs you’ll need to consume, which for some, will make it harder to lose weight. Now, I’m not saying that you should go out, get a bucket of hot wings and dunk them in ranch or some other dressing. In the end, it remains about total calorie intake. Therefore, you will still want to reduce your carbohydrate and fat intake to make room for your choices of lean protein.

Protein Timing
If you are active, your body, even at rest, continually breaks down and builds protein. In regard to timing, every time you eat about 30 grams of protein, you trigger protein synthesis that can last up to three hours. Because of this, you don’t want to eat all of your protein at dinner or other single meal. Just as in meal frequency, spread protein intake throughout the day for best benefits. This helps fuel muscle growth throughout the day. The reason to spread it out is because your body can process only so much protein at one time efficiently. Think of giving your car a lot of gas at once. If you give it too much the engine floods out and you go nowhere; the excess fuel, like protein just spills over. Likewise, if you ate say 100 grams of protein at one time, the benefit is no better than eating what you should max at – 30 grams of protein at one time. I sometimes put my overweight athletes on an all protein diet, for about two weeks to shed all they need to get to a reasonable weight to protect themselves in their chosen sport. Don’t just go jump out and try this, there are guidelines (contact the author if you have questions). Thus, for the average person, consume protein for each of your three major meals and then, have cheese, jerky, and other proteins for snacks in your meal frequency routine. This will help you to consume less food and keep your weight more controlled for your goals. One thing I constantly remind my clients of is to eat a good breakfast. It’s the most important meal because the sooner you eat, you spike your metabolism for the day. And, because of this, you can also start the day with a protein-rich breakfast, which is generally less in calories, about 200 calories, than the average carb heavy breakfast.

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What about Workouts and Protein?
If your workout is a little higher intensity, your body will crave fuel. So, you need to consume protein, right? Yes, we all know this, but how much and when is the real question. Let’s look at the simple fact that every time you work out, you prime your muscles to respond to protein, hence all the protein drink science. At the same time, while you have primed your muscles to receive protein, there is a limited window of opportunity to take advantage of this to promote muscle growth from your workout. Do you want to build lasting, strong, muscles? Of course, most of you do. Therefore, follow this rule: consume ½ of your protein drink before your workout (about 30-35 minutes prior) and the other half 30-45 minutes after the workout. Do not exceed the 45-minute window. Suppose you weigh 205 pounds and consume about 160 grams of protein per day. Does this mean that you should consume ½ of it before and after your workout? No! For the workout period, before and after, 10-20 grams is best. Thus, consume about 10-20 grams of protein 30-35 minutes before your workout and 10-20 grams 30-40 minutes after your workout. It is likely that most of you are quite familiar with protein supplements. Choose a good one and have fun.

For many, stretching can and has been very frustrating—having tried every method including all the wrong ones. There are two primary reasons for inflexibility, neither of which is genetic or requisite on muscle length. First is the lack of muscle strength or tone. Second is the performance of too much stretching. Muscles can become sore or even acquire micro tears that produce scar tissue. Scar tissue will severely limit flexibility. Many of us have probably learned this the hard way; it generally takes a while to learn that stretching about twice per week will produce the desired results with complimentary weight training three times per week. If you do not lift weights, stretching can be done 3‑4 times per week without undue stress to the muscles. However, if you lift, lifting is stretching with resistance (if done properly), so why stretch every day and lift — it is almost a certainty that you will over-stress the body.

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Why are muscles the key and not ligaments and joints? For years it has been known (among Olympic coaches) that the primary reason is because tension in the muscles comes from 1) connective tissues (collagen fibers, ligaments, and tendons associated with each muscle) and 2) muscle fibers themselves. As early as 1940, it was illustrated that the tension in a resting muscle is minimal unless the range of motion (extension) exceeds 130 percent of the resting length. In 1956 it was shown by researchers that connective tissues generate passive tension and for muscles that are stretched to over a 100 percent of the resting length, this tension is a small amount of that generated by active contraction—even at 120 percent of the resting length of the muscle the two components of muscle tension are about equal. After a muscle is stretched (beyond 120 percent) passive tension due to connective tissues increases but, active tension generated by muscle fiber contraction decreases. Thus, by relaxing the contracting muscles, a better and fuller stretch can be achieved. Since the early years we have come a long way—stretching has become a science, which is presented to you now.

The core lifts and exercises that are developed within programs on this website and by trainers in general can enhance flexibility because many of the exercises given require a full range of motion of muscular groups. However, flexibility can be further increased with proper stretching exercises. The individual who has great flexibility normally has an increased blood flow through the muscles. With this enhanced blood flow comes an increase in oxygen supply that will greatly speed recovery time by healing bruised and torn muscles, lowering accumulation of lactic acid in the muscle, help loosen the muscles, and allow more oxygen into joints—there is always a reduced oxygen content in joints compared to oxygen content in muscles. And, these are important for all kinds of athletes and gym rats.

Lack of oxygen is one of the main reasons why joint injuries take so long to heal and an important reason why you would desire greater flexibility. A loose or relaxed muscle is much less susceptible to injury than a tight one. Flexibility is necessary for all, especially those who practice very rapid movements. Rapid movements are constantly the cause of hamstring tears, groin pulls and other muscular injuries in many sports, including weight lifting in the gym. Here again, we see another benefit of speed-strength training—train fast and your body is accustomed to such motions when they must be performed. Train slow and you may injure yourself because the body is not trained for rapid movements. Consequently, flexibility is something that should be desired by all, and especially for bodybuilders.

There are four different kinds of stretching that will be discussed in a later articles. These include: 1) Proprioneuromuscular Facilitation (PNF); 2) Static; 3) Dynamic; and 4) Passive Relaxed. However, before getting into details, let us examine flexibility and its definition(s) a little further. In today’s gym, the term “flexibility” is commonly thrown around with little or no understanding of the ‘how’s and why’s’ that really enhance or allow the individual to become more flexible. The most common problem causing reduced flexibility is lack of functional strength through the full range of movement of the muscle. In other words, if your muscles are not strong and able to contract at any point in the movement, the muscles are subject to rupturing. Utilizing this concept, let’s touch on different stretching techniques, their effectiveness, and some limiting factors as well.

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The definition of flexibility given by the International Sports Sciences Association (ISSA) is “Flexibility is your ability to flex, extend or circumduct your body’s joints through their intended, full range of motion without substantial decrement in limit strength.” Thus, strength and flexibility go together. You cannot be flexible without having strength. Have you ever noticed when you a quick movement that the specific limb will go so far then, stop and bounce back? This is a safety mechanism that “Mother Nature” built into our bodies to keep us from tearing ourselves apart—it is called the stretch reflex. Once our muscles reach a certain level of strength then, and only then is it safe to obtain a new level of flexibility. This is where a good lifting program compliments your ability to stretch the muscles. With a good lifting and stretching program, maximal flexibility is obtained. Lifting strengthens the muscles and increases the new range of motion and prevents any dangerous implication from being flexible. Consequently, it is a systematic process to become flexible, not just a stretch, stretch, stretch, and more stretch type of program. With a little knowledge and understanding of how the body works and a plan, you can achieve good flexibility.

Benefits of Stretching
Many desire to be able to perform a full side split and, I know lots of big tough bodybuilding men an women, in addition to fighters who can. On the other hand, most may believe, “I’ll never be able to do that”, which is probably true unless they are performing proper training routines. By understanding the benefits of stretching, you will more clearly understand the purpose of the stretch and when various stretches should be performed.

For most, the overall purpose of stretching is to achieve greater flexibility. If a person is going to be a great athlete in any sport, flexibility is an essential motor skill. For athletes that perform in football, soccer, baseball, or other sports, a good amount of flexibility is essential. If on the other hand you’re involved in yoga, MMA, UFC, martial arts, etc., just to perform the most basic maneuvers and techniques well, good flexibility is paramount. Individually, the amount of natural flexibility each person has will vary, but can be enhanced through proper stretching. Any full range of motion exercise will increase flexibility to an extent, but you must choose exercises that do not interfere with the development and performance of translations of skills from gym to stage or field of play. Learn to make each workout count towards improving individual flexibility.

In addition to improving the range of motion of your joints, stretching can enhance breathing regulation, be a good warm-up or warm-down exercise, speed recovery, increase oxygen supply (by increasing blood flow) to the muscles, reduce or relieve muscle spasms, and reduce muscle tension. The reader has heard or probably will hear all kinds of advice on stretching. The idea is to recognize good advice from poor advice. Adhering to poor advice can result in not achieving the desired flexibility and in injury. It is important to remember that stretching, just as with your workout programs, is both an art and a science. Physiologically and physically, the body will perform most movements required of it and can also be trained to learn many other movements. The latter is one of the primary benefits of stretching. Stretching will improve agility, balance, power and strength.

Stretching and Age
One limit on flexibility is age. A younger person will generally be more flexible than an older person and in younger persons, ligament elongation can normally occur in a good flexibility program. Older persons are generally less flexible primarily because scar tissue may have been formed that attaches itself to surrounding muscles and joints prohibiting or greatly reducing movement. Another limiting factor of flexibility is shortened muscles and fibers due to lack of inactivity or performance of exercises for long periods of time that do not work a full range of motion, i.e., jogging, bicycling, etc. These factors can prevent you from performing a split or lofty front stretch or kick. If you have been inflexible for 20 years, it is going to take a while to reach a high level of flexibility, but this goal can be achieved through careful planning and a little work each day using properly combined speed‑strength and flexibility training. And, as you age, it is important to maintain flexibility to avoid using canes and wheel chairs. How many of you have parents? Help them with this and show them the importance of staying as flexible as they can.

While age may be a limit to flexibility, it is certainly not insurmountable because neither ligament length nor joint structure is responsible for limiting flexibility. For example, if you were to perform a front split stretch, sometimes called a runner stretch (much easier to begin with than a side split), an inflexible person would have difficulty touching the front thigh of the rear leg to the floor. Failure to complete the stretch would most likely arise because the iliofemoral ligament is not relaxed. By tilting the pelvis forward (or moving the thigh to the front) relaxation can occur, but it is still likely that the hamstring (front leg), lower back muscles, and hip flexors will have to become more flexible to complete the stretch. Thus, it will take some time to get back into stretching if you have not stretched for a while.

The hip flexor (iliopsoas) usually contracts strongly with increased age and becomes much less flexible than during your youth. To test if the hip flexor needs some good stretching, lie flat on your back (preferably on a table with the edge in the back of both knees so the feet cannot touch the floor – see photo). Next, lift one knee until it touches the chest. As the knee is pressed towards the chest, an angle will be created between both thighs. If the leg lying on the table begins to move upwards (off the table) before the angle between the thighs is 120°, the hip flexors are not as flexible as they need to be to perform the front split stretch.

To test if you can do a full side split, simply stand next to a chair or table and see if; by placing the foot on the chair or table (toes pointing up), a 90° angle can be formed between the thighs (see photo below). If you can do this, a good stretching program will allow you to perform a full split. Remember, it is not the ligaments or joint structure, and therefore hip structure in this instance that hinders your flexibility. Having strong muscles and relaxing the tension of muscles surrounding each joint and muscle strength is the key to great flexibility, especially for older practitioners!

Stretching is paramount to better fitness and health, as well as to avoid more common injuries. So, make sure you add some stretching in your workout programs. Until next time when we discuss types of stretching – have a happy and healthy day.