The general public consensus is that we lose muscle mass (size and strength, too) as we age. But there are notable exceptions to the rule — athletes who have performed exceptionally well into their 70’s and even 80’s. See the World master’s rankings. For example, in the 2012 10K rankings list there are 38 runners age 60 to 85 that ran the 10K in less than 40 minutes, including the US runner, Nolan Shaheed (35:26 10K, 60-65 age group) who has age group records at several distances.
Well known triathlete coach Joe Friel just posted in his blog an article about maintaining muscle mass and the notion that we are destined to lose muscle. He reviews the latest studies that actually show little or no muscle mass loss is due to aging. What, you say? There are athletes that maintain muscle mass well into their 70’s, the key is that they work at it. See the photo from coach Joe Friel’s blog at the right. The middle muscle scan photo is a stark reminder that we are too sedentary in our lives. From sitting at our desks for 8-10 hours all day then watching TV for 3-4 hours at night. How many of us do 1-2 hours of strenuous activity each day, or even 30 minutes as recommended? Less than 3% of the US population according to some studies I have seen.
There’s a second aging/sedentary lifestyle issue here, not only does a sedentary lifestyle cause you to lose muscle mass, it also causes the loss of nerve control of the muscles. Older, sedentary people have less nerve connections to their muscles, thus can’t recruit the muscles they have.
Just another brick in the wall of information that says that we must keep moving, keep exercising, keep the intensity up, and just don’t sit around. Guess I’ve been right to keep that big commercial walk-behind mower for the last 20 years. I’ve always joked that it was my exercise program — 2-3 hours a week of walking at 3 MPH in tight circles.
Just Keep moving!
According to the article in the Sept issue of Health magazine, “After a killer workout, hitting the gym again is probably the last thing on your mind. But… doing light exercise two days after a tough session is as effective as a massage for relieving aches.”
We all know that the soreness we feel is due to the tiny muscle tears that occur when we stress muscles to build muscle strength. Some light exercise a day or two after an intense one will increase your blood flow, promote healing and enable the muscles to move more easily.
The article calls out these mini workouts “to combat achiness”:
- Take a Walk – a 20 minute stroll at moderate pace around the neighborhood or on a treadmill.
- Hit the Pool – Swimming a few easy laps will warm up the body and boost circulation. And best of all – it’s super low impact so won’t jar your joints.
- Work Out Your Core – Balance, or core focused moves, like single leg squats or side planks improve blood flow, up overall fitness and still give whining muscles a break.
And when all else fails, I hear a day at the spa is a scientifically proven cure-all!
Fitbata!™ exercise is the latest in Small Group Training designed for all fitness levels. This 45 minute interval-format class has you performing simple moves, over short durations to achieve lasting results. This is a total body workout conducted twice a week that will cover Upper Body, Lower Body and Core. You’ll learn to follow the work-rest intervals and progress the moves at your rate over the 8 week session. Fitbata!™ is also the first FitnessEDGE class to provide additional email support with Menu Monday (Recipe/Ingredient of the Week), Hump Day Healthy Hints and Fit Friday Mini At-home Workouts.
Sign up now for 8 weeks on Tuesday & Thursday EVENINGS, 6PM – 6:45PM or 8 weeks on Tuesday & Thursday MORNINGS 6AM-6:45AM.
I hope you are all enjoying the outdoors again now that Spring has finally decided to stick around. The FitnessEDGE is capitalizing on the warming weather by taking the next session of Cardio Core to the great outdoors! Well okay – to the Red Hook High School fields- but it’s still outdoor!
Class will be moving to Mondays and Wednesday mornings for a 7 week, 14 class session that starts May 13 and ends June 26. This is a 60 minute session that begins bright and early – 5:45am.
So give it a try and experience the improved strength and conditioning for yourself. Each class is different, offering a variety of functional movements to recruit more muscles along with cardio bursts for a heart-healthy you!No room left in your calendar for a class? No problem! Forward this email to a friend and don’t forget to subscribe to the FitnessEDGE Blog for a variety of healthful tips, links to area rides & runs, and customized training services. You can also like and follow us on Facebook! Let us know what you’re thinking and how we can serve you better.
The Big Ring Riding team had a great workout last night…. 2000 ft of climbing in less than 20 miles!
Great job everyone!
Want to learn how to climb better, join the Big Ring Riding training group. Monday’s and Wednesdays 6 PM. We do a lot of training in a short time. Email Coach Glen using the Fitness Edge page.
Strange question, you ask? If you are a runner, it is a question that you should be asking yourself, as the big toe is a very BIG part of your running mechanics. You can’t run efficiently without involving the big toe and the mechanics of the foot in general. As a proponent of minimal shoes and even barefoot training, I learned many years ago that my feet make me an efficient runner. I started running barefoot on the grass around 2004 and found soon after that my running strength and efficiency improved greatly. I had less foot issues and stronger ankles — I have since my high school cross-country days always turned my ankles (seemingly for no reason, even on flat pavement). The next few years I had some of my best racing numbers ever.
But that is a tangent…. back to the big toe. Why does the big toe affect your running? See the following article by running coach, triathlete, and physical therapists Chis Johnston and Bruce Wilk entitled: “Understanding the Great Toe for Great Running.”
They present some exercises for manipulating the big toe and the plantar fascia to make it more flexible and thus more efficient. Your feet are an amazing mechanism. Take care of them and you’ll enjoy better and easier runs!
The Tues/Thurs 5:45AM Spring Cardio Core session starts this week, March 12! Join the morning crew for 8 weeks (that’s 16 classes) of strength, balance and agility training that recruits your core, and a little bit more! 🙂
$150, including a free T-shirt (for new members) or $10 pay-as-you-go.
This is an indoor class, held at the Red Hook UMC, 4 Church Street in the Village of Red Hook.
There are probably more than seven, but I’ll go with what I Just found in this great post from strengthrunning.com. I know the post is from 2011 but it still has some great advice for all you runners out there.
One of the more important comments is that it takes a long time for runners to achieve their peak performance. I would agree… he says 2 years or more. I would think that if you are in your 40’s or 50’s you should expect even LONGER to achieve your peak. Most of us are very impatient and want to see results immediately. Unfortunately, the first results most of us see are the wrong kind…. pain, injuries, and lack of improvement. All because we humans as a species are too impatient.
Second most important comment, in my view, is that “runners don’t just run.” That is, if you want to be a good runner you need to do more than just run. Do those plyo’s, the core work, the weight lifting for strength and the dynamic stretching for flexibility. I, as most runners will do, discovered the hard way when my inflexibility and lack of muscular balance caused lower back spasms. Several years and lots of P.T. later it is gone and I am doing all the above to keep it gone.
By the way, the picture is me running the mile indoors on the banked track at the NYC Armory a few years back. They run open adult-only races in the winter and it is a great venue. Go try it sometime!
Jump start your day with the 5:45AM Spring session of Cardio Core & More! Join the FitnessEDGE starting March 12th for this 8 week, T-Th morning, indoor fitness class designed to strengthen your core and build cardio endurance – regardless of your current fitness level. This class welcomes all ages and fitness levels!
So don’t delay. Sign up now!
Cardio Core @ the Red Hook United Methodist Church. 4 Church Street, Red Hook NY.
Tuesday and Thursday Mornings, March 12 – May 2.
That’s 16 classes, 8 Weeks for $150 or $10/class. Bring a water bottle and mat!
Free T-shirt for new clients!
To register, call/txt 845-487-FIT7 or visit thefitnessedgeofhv.com
* * STAY TUNED FOR NEWS ON THE OUTDOOR SUMMER PROGRAM * *