The Age Defying Workout

January 30, 2016 Linda LaRue

The body responds best when it’s under smart physiologically stress—not the dashboard-pounding traffic type but rather the healthy challenge of constant change and adaptation both physically as well as mentally. Although the same training components are necessary to achieve a fit body, what and how much you do of each change as follows:

Movement Prep (Monday thru Saturday). Warming up your body to prepare for the workout ahead is key to preventing injury besides getting the most benefits that happen when you exercise. As the name suggests, it prepares your body for more strenuous movement by elevating core temperature, promoting blood flow to muscles, and lubricating joints and tissues. Plus, by training in multiple planes of movement (lateral, linear, rotational) it prepares you for the demands of life as well as your workout. Basically, it’s a dynamic routine that hits every part of your body. Use it as a 10-minute warm-up or, on lighter days, as your entire aerobic workout, as it’s very adaptable. *Note: click onto movement prep to see moves. If you do not own a Core Transformer Resistance Band you can substitute a 3 to 5 pound dumbbell or use a medium resistance exercise tube. If using an exercise tube be careful as the tube may slip from your feet and your shoes will cut and fray the tubing.

What to do
1 min squats sweeping arms down and over your head in tandem with your legs
1 min side squats alternating right and left side
1 min reverse lunge alternate right and left leg
1 min figure 8 squats
1 min golf swing squat alternating right and left side
1 min balance challenge squat alternating right and left side
1 min upstream swim
2 min rowboat
1 min crouching tiger

Strength Training (Monday, Wednesday, Friday). Strength or resistance training is the most important aspect of conditioning to an ageing athlete. Muscle tissue is active tissue. It burns calories even when at rest. As many people age, they avoid strength training because they think it puts on weight when the opposite is actually true. It doesn’t matter whether you use free weights, machines or rubber tubing, as long as you work your entire body three times per week with special emphasis on the legs (squats, dead lifts, etc.). Aim for 2 to 3 sets of 10 to 12 repetitions for each exercise. Stay with a weight until you can do 3 sets of 12, then up the load and decrease the sets or reps until you build back. Confusing those muscles by mixing up your moves is key to building and maintaining your muscle mass.

Energy System Development 
(Tuesday, Thursday, Saturday, Sunday). Exercising your cardiovascular system is vital for overall health. Ideally I recommend doing a variety of activities at different intensities each week. For instance, Tuesday could be a pool workout with intervals, Thursday might be a medium-intensity run, Saturday may be walking 18 holes to build endurance, and then Sunday could be something casual and fun like playing volleyball. Indoors or outdoors, it doesn’t matter. Just remember to focus on keeping your body stable and having good form in anything you do. Weight-bearing activities, such as walking, hiking or climbing stairs helps maintain bone density and fight osteoporosis. Plus, taking the stairs instead of the elevator not only burns calories, because it’s green.

Power and Speed (do what you can). Maintaining your power and speed are the two most challenging athletic component to keep. Aim to devote 10 percent of your training time on speed and power development then, replace the rest with intelligence. (Listen, we may not be as quick as the young studs, but we can make up for it with experience, smarts, and wisdom.)

reZenerate or Recovery (every day). You’ll notice that this plan keeps you active 7 days per week. There’s no conventional do-nothing day. That’s because with so much variety in your weekly workout, your muscles are already resting in a way. You’re not using the same ones day after day. To further nourish your body, get plenty of sleep. Most adults need 7 to 9 hours daily but get nowhere near that amount. It’s during sleep, and especially the REM stage, which occurs predominantly in the latter hours, that athletes rebuild, repair and restore themselves most.

Another great tool for recovery is the “foam roll.” This simple device helps alleviates muscle soreness and is like having a personal massage therapist, as it rolls out every knot in your body.

Bottom Line. There’s always going to be somebody who’s in better shape or who has a better body for their age. However, our goals should be to train for ourselves to be the best we can be throughout every decade of our lives. Those athletes who’ve managed to remain at the top of their game for a long time like Favre and Dara Torres have done so because they’ve taken care of their bodies and trained smart. This age-defying training workout along with a healthy diet will enable you to do just that.

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