Why you should lift weights if you are over 50!

It's a longish title but then we still gave a long way to go once we hit 50 years of age, well that's the plan anyway. We should be lifting weights throughout our life but I want to focus on why it's important for us middle aged folk to get under a bar.

Let's start with the obvious then, if we lift weights and follow an appropriate and progressive training plan then we will more than likely get stronger. This is great because it means that we are obviously making “gainz” in our training and seeing any improvements is motivational. Consistency in training is vital at this stage in our lives and steady progress is the aim.

Age is no limit to "gainz" made!

However, there are many other reasons why getting stronger and growing a little muscle is a good thing beyond squatting a new personal best. Being more muscular as we age dramatically reduces the risk of all cause morbidity by a significant amount. That’s right, being more muscular reduces our risk of dying early! Not necessarily steroidal bodybuilding muscular, just more muscular than average for our age group.

This is important and I don't think that it's widely enough known or promoted. The scope and potential benefits to society and the health service as a whole are huge as an ageing population continues to grow and consume the time and resources of an already struggling health care system. Something as simple as attending the gym 3 times per week and putting a little effort in can have a huge impact on the individual, society and the health care services.

Being more muscular reduces the risk of dying!

We are living longer with more time spent in retirement. For most of us our upcoming retirement will be one filled with activity, time spent with the family and travel. In order to maintain a quality of life that allows us to do this and enjoy it we must remain fit, strong and healthy. As I’ve already mentioned above training just 3 times per week can make a significant difference. Please consult your doctor before embarking on any form of training.

We lose muscle mass more rapidly as we age which will leave us weaker and less mobile. To counter this we must weight train, whether that’s free weights or resistance machines makes no difference. Maintaining or even increasing our lean muscle mass as we age has to be a training priority if our goal is to have some quality of life in retirement or even before.

Being weaker means that everyday tasks become harder, lifting the shopping or climbing stairs. Eventually it’s a struggle getting off the couch!

Maintaining our range of movement through our joints and muscles is essential, if we don’t move our bodies through a wide range of movements then we will potentially lose that ability to move through those ranges and will become limited, stiff and immobile. Strength training is a great way to ensure that our muscles and joints remain mobile.

Be strong and mobile

Keeping our muscles strong and functional and our joints mobile will ensure that we maintain our posture too, a good posture suggests confidence, health and vitality. Clothes fit better and we generally look fitter and younger than our untrained, less muscular and poorly postured peers.

Weight training has also been shown to promote hormonal balance and boost our metabolism, it will also help to maintain our bodies systems and functions at a higher level.

If you are not sure how to start your weight training journey or need further advice and help then reach out to a good coach or PT at your local gym. Failing that you can email me at tsilvester@getcoached.net with any questions.

Ageing - My View

These are my views and opinions on ageing, training and the things we should consider to ensure we get the most from our bodies and our training sessions. There’s no real science or research behind my comments, just experience and knowledge gained over the years.

One thing we must accept is that we will age; However, this doesn’t necessarily mean that we will get “older” at the same rate that we age. I think that we need to differentiate between age as in years on this planet and getting old which I feel is more a state of mind than a physical manifestation.

Accept it, we're getting older day by day

So let’s look at how getting old can impact us. It’s widely accepted that the mind is a powerful thing, if you think you can or you think you can’t you are right. What I mean by this is that all things being equal as in there are no extenuating circumstances such as illness or injury then if you think you are unable to do something because you are getting old or if you think that you shouldn’t be doing something because you are getting old then you won’t be able to do it!

It’s something of a self fulfilling prophecy, if you deliberately think negatively then eventually you will feel miserable and this has come from within you, no external input needed. Likewise if you smile at people, say hi and think positive thoughts then some people might think you strange but you will feel happy and positive.

No barriers to working out

My point being that chronological age is no barrier to working out, attitude is everything. I have a client who started lifting towards the end of last year and wasn’t sure they could lift a 20kg kettlebell and they recently completed a Deadlift for 5 reps at 50kg. She is 70 and is continuing to get stronger!

Chronological age will bring its own issues and we need to pay heed to them. Our bodies don’t have the recovery or regenerative abilities they had at 20. Hormone levels are lower, there is a decrease in organ mass as well as a decline in the functional reserve of the bodies systems, more on this in another post. That said our bodies can still be robust and withstand quality training sessions at twice that age and more, much more. However, respect must be paid to our bodies and we accept we are ageing and understand that we may have to do some things a little differently.

For example, I have played rugby for over 30 years, some of this at a reasonable standard. Fortunately I didn’t get any serious injuries, just wear and tear. I know I can’t do a lot of running or spin classes, high volumes of jumping also aggravate my knees and back. Nothing serious but enough to be uncomfortable and slow my training down. So I don’t run, jump or spin! Rowing is fine as is Stair Climbing, and I can lift so that’s what I do.

It's all a bit hit & miss

This whole training and ageing thing can be a bit a bit of a trial and error process, trying to figure out what will cause some kind of negative reaction and what works to improve our health, strength and fitness. Sometimes we need to take an extra rest day or change training plans to maybe do a recovery session. This isn’t quitting or giving up, it’s being sensible and listening to your body so that you get the most from it. Better to rest one day than be injured and unable to train for a week or more!

The health benefits gained by continuing to lift are many, and have been covered before. So keep moving, don’t be afraid to lift weights; in fact I wholeheartedly recommend it! If you are thinking of returning to training after a long lay off or even starting for the first time as you’ve just retired then definitely do it. Check in with your GP, talk to a Personal Trainer and go for it, you won’t regret it!

Thanks again for reading this far, I hope you have found this informative and helpful. If you have any questions that aren’t answered here please email me at tsilvester@getcoached.net or via my Facebook page @getcoached.net

Time to HIIT it!

Time, is it the most valuable commodity?

Maybe, but let’s face it if we could bottle time we would never need to worry about not having enough time ever again. We seem to have less time than ever to do things despite having so many time saving gadgets and gizmos at our disposal.

Work, family, hobbies and various other commitments all eat into our time and something generally has to give. Most of the time it’s something that we know we need to do but don’t necessarily want to do (as it involves time, sweat and maybe a little discomfort).

Most of us as parents also find that we neglect ourselves in looking after our children, other halves and even our parents. But we forget that in order to do our best for those that are most important to us we must be fit, well and able. We must make time to look after ourselves a little, not feel guilty at being a little selfish.

If time is the limiting factor then it is essential that you make the most of the time you create for yourself, and I say create because that’s what you have to do. That your training needs are carefully prioritised and that a plan is put in place to ensure you cover all of your health and fitness needs. This may mean that you will need to workout in such a way that you combine several training goals and fitness components into short, distinct programmes.

HIIT (High Intensity Interval Training) and circuit type workouts like Crossfit and Metafit work well in this scenario. Strength gains, a metabolic boost, calorie afterburn, increased cardiovascular fitness as well as various health benefits are all achievable through HIIT. These are all possible from just a 20 to 30 minute workout.

A weekly plan should not be all HIIT though, some steady paced conditioning work and some strength training based around the compound lifts should also be included in your programme.

There are lots of free programmes and plans available on the internet. However, these will be either generic or copied straight from a high level athletes training blog post which would be unsuitable for most of us. For a time efficient programme to be effective it must be designed specifically for the individual, for you.

The HIIT Works by Get Coached is a closed Facebook group that provides generic workouts and challenges but can also provide bespoke programmes, coaching and lifestyle advice. To find out more you can visit my Facebook page Get Coached where you will find some example workouts as well as the links to set you up and register your request to join The HIIT Works by Get Coached.

If you have any questions or just want to find out more before you commit ten please feel free to message me via my Facebook page or email tsilvester@getcoached.net

A Health & Fitness Rant!

This is going to be a bit of a rant!

I have been involved in the fitness industry in one way or another for over 30 years now and have seen many changes over those years, but also and disappointingly so, no changes in certain key areas as well.

Let me start by saying that this is a great industry to work in, and I wouldn't still be involved if I didn't love what I do. However, it is also very frustrating on many levels and this is my rant! I would like you to see it as also a question and obviously these are my own opinions. I acknowledge that I am not the most knowledgeable or experienced PT out there, but I do strive to be as good as I can be though, and I’m always looking to learn.

"Always looking to learn"

One of my biggest frustrations is the ongoing lack of coaching standards in the industry. Active IQ have gone a long way towards improving this area of concern and their courses are going a long way to upping the standard of coaching and quality of knowledge within the fitness industry.

That being said I still see really poor coaching practice, shabby programmes and inappropriate exercise choices. PT clients and gym members are being let down badly here, the image of the industry is getting damaged and we being seen as unprofessional and ill informed with a real lack of depth in our knowledge.

"PT Clients & gym members are being let down"

People are leaving college courses not knowing how to coach basic exercises, having no understanding of simple anatomy or exercise physiology or even being able to engage in a conversation with a potential client. University graduates with relevant industry degrees have the necessary theory but very little or no practical coaching experience.

People have been training since before Milo first lifted the calf, there is very little that is new in the Health and Fitness industry in terms of strength or fitness training. Yes we are able to monitor and record progress more accurately with modern technology. We are more informed with regards to nutrition and how it impacts our bodies. We can periodise training programmes and tailor them to our clients individual needs to be more effective and goal oriented. Essentially though, we haven't changed much as human beings in that we still have the same basic anatomy and physiology as Milo, yes some of the goals may have changed and the reasons for training may have changed too. So why are we  trying to write over complicated programmes, take nutrition and dietary plans to extreme and even dangerous levels? We need to stop trying to impress our customers and clients with complicated programmes and fancy design layouts, keep it simple and on task.

"We haven't changed much as human being"

Social media allows us to share a huge amount of great knowledge and communicate with people we may never actually speak to or meet. However, it also means that some of that shared information can be either misleading or wrong; whether this is done deliberately or unintentionally doesn't matter, someone will be affected by it.

Social media also allows people to promote themselves and their businesses which is great (I do), but to be honest there are some really shallow, self centred and narcissistic individuals out there who's only focus is themselves.

Fortunately the gym I am currently based at doesn't have any individuals fitting this description. Now this narcissistic self promotion may appeal to certain people and their need to be “that person”. However, for a large percentage of the population it will only be off putting and serve to further damage the industry's reputation as being full of self interested, and vacant but buff bodied individuals.

"Narcissistic self promotion"

Another major frustration of mine lies in the effort people put into their training versus the results they expect to get.

I know that everyone has different goals, different training abilities and varying levels of fitness but please don't turn up at the gym or class to train and then sit on your phone or chat, blocking kit from being used or taking up a class space that someone who does want to work could use.

Don't expect to get results if you are not going to put in the effort, don't blame someone else for your own lack of hard work.

Train as hard as you can, this might be more or less than the next person and that's fine. It's not a competition with them, it's about being the best you.

If you train to look good then train hard and get messed up in the gym and you will look better out of the gym.

If you want to physically change your body then you will need to be consistent in your training and work hard enough to elicit the changes you want.

"Be consistent in your training"

So, rant more or less over! This is a great industry and I have enjoyed and continue to learn my time as a gym instructor, gym manager, gym user and now personal trainer. We need to continue to improve ourselves and our industry and to educate our customers and clients so that we all benefit and achieve the goals we set ourselves.

You can reach me on Facebook via my page @getcoached.net and FB messenger, and via email on tsilvester@getcoached.net

Posture Perfect?

How many times have we been told either as children or even now to sit up or stand up straight? More times than I can remember anyway and I consider myself to have reasonably good posture.

However, posture is not just about a straight back, and finishing schools are not as common or as accessible as they once were.

But they are needed now more than ever as we are a growing population, in height almost as much as in girth. Our increasing girth is more talked about due to the health complications associated with obesity. Whilst increases in population height are slowing our increasingly sedentary lifestyle is developing a back pain that is becoming chronic.

Walk tall, head up and shoulders back!

It must be said though that our lifestyles, jobs and obsession with social media and smart devices is challenging our posture more and more. How many of you have a smart something or tablet/pad? Even laptops are a challenge by their very nature, enticing us to sit in “comfortable” chairs and slouch whilst working or browsing. If our increasing height as a population is thrown into the mix then this is a recipe for back and neck pain, kyphosis and dysfunctional shoulders.

Slouching in itself is not a bad thing if done occasionally and for a reasonably short period of time, like when watching a film on tv for example. However, a poorly set up workstation or a bad driving position will be an occupational injury in the making. Some professions are really struggling with this, I work with a few police officers and those that are regularly in a car with their protective armour and utility belts often finish their shifts with sore backs, necks and shoulders which for some has lead to a postural change for the worse.

It is possible to correct this change in posture but it takes time, effort and consistency. The ability to get back into a good posture or body position after driving or slouching or even spending a few hours on the smart thing is the neat trick, whether immediately or after corrective exercises. Longer term postural changes will be more deep seated and will require time, patience and adherence to a specific programme to correct. If your joint range of motion is compromised or your muscle or skeletal systems are damaged or dysfunctional then it will take longer and will need input from a professional.

Low back pain, a kyphotic or lordotic posture or a slouch are all terms we have probably heard of and most people have certainly experienced non injury related back pain before.

So why is posture important?

Having good posture or being able to maintain a good body position whilst sitting, standing, walking or lifting weights is essential for optimal movement and functionality. Too rounded or slouched an upper back and we struggle to raise our hands directly overhead. Excessive flexion or extension of the lower back could indicate a weak core and/or tight musculature around the hips, lower back and hamstrings which could limit or comprise the hips and lower back during squat type movements.

Back pain is often an indicator of issues elsewhere rather than being the issue itself. Maintaining a strong core and following a comprehensive stretching programme will certainly help to reduce low back pain and keep good posture. Corrective exercises and a balanced strength training programme will further help to maintain and improve posture.

Don't reverse the evolutionary process, stand up straight and walk tall. Some of the best postures are seen on strength and power athletes, dancers and gymnasts. Being active and working your muscles through an appropriate range of motion will bring many health benefits, and not just postural.

If you are not sure how to plan out and build your gym programme to maintain or correct any postural dysfunctions then speak to your gym instructor, personal trainer or coach. Better still, give me a shout via email on tsilvester@getcoached.net on my FB page @getcoached.net or leave your email and a brief note at www.getcoached.net and receive a little freebie gift.