By Jason Greenspan
As a certified older adult fitness specialist and orthopedic exercise specialist for over 25 years, I have received countless hours of guidance from some of the best minds in the health and fitness industry. And this is what I learned in layman’s terms that makes most sense for those of us over the age of 50 that want to maintain our youth for as long as possible. But of course, for the amount of space I have for this article I will break it down to just a couple of key elements.
Genetics: This is predetermined at birth and we can’t do much to change it. But we can alter it through some of the key components below.
Strength Training: This arguably is the most important factor to help slow down the aging process. Muscle mass declines with age and over the age of 50, loss of muscle tissue accelerates. Studies have shown you can build muscle tissue at any age. Get on a regular strength program 2-3 days per week. Make sure to incorporate movements that are functional to life like squatting, lunging, stepping pushing, pulling and rotation. If you have orthopedic concerns, work within your comfort zone and seek out a qualified trainer. Muscle tissue is the most natural medicine we have. Building muscle will help with just about everything such as your posture, decrease risk for aches and pains, increase functional capacity and help aid in fat loss.
Cardiovascular Endurance: Cardio has been shown to decrease the risk for numerous diseases, increase energy, aid in fat loss and of course increase your endurance, which will help you in everyday life. Cardio is any exercise that get your heart rate up. It’s recommended you get 3-5 days a week of structured exercise. Structured exercise is any exercise that gets your heart rate. This could be traditional exercises like the treadmill, elliptical or bike. Walking around town is great for your health and encourage this, but do not just stroll around town, as this won’t to much to improve your cardiovascular fitness.
Power Training: This is the most overlooked and misunderstood among most fitness enthusiasts. Power in layman’s terms is your ability to perform tasks quickly. Studies have shown that if not practiced, we lose the ability to perform movements of life at fast speeds more so than strength. Can you get out of a chair quickly, or sprint across the street or push a door forcefully? If you’re able to perform tasks of life quickly, you’re on your way to maintaining your youth!
Nutrition: Put the wrong fuel in the body and it’s a set up for disaster! To keep things short here: Avoid too much sugar, saturated and processed foods. Eat consistently throughout the day as you should not be skipping meals. Include healthy proteins, carbohydrates and healthy fats in your diet.
Extra Credit: Sleep 7-9 hours per night, limit stress levels, social interaction, limit alcohol consumption, don’t smoke and be happy!
At Silver Stars, we offer you a plan and a program based upon research to help accomplish your goals. You will have access to your coach when you need extra support or to just ask a question. You will receive a home program and have access to our private FB group, which will provide you will exercise videos, tips, workouts and interaction with fellow members. We don’t just sell memberships or sessions, we want you to accomplish your goals!
MOST POPULAR CLASSES ARE:
BURN BABY BOOT CAMP – MONDAY @1230, TUESDAY @730AM
CORE & CARDIO EXTRAVAGANZA – WED @ 1130
BURN BABY BOOT CAMP – WED @1230
BURN BABY BOOT CAMP – THURSDAY @1230
30 MINUTE HIGH-ENERGY TOTAL BODY CIRCUIT – THURSDAY 10AM
30 MINUTE HIGH-ENERGY TOTAL BODY CIRCUIT – FRIDAY @1230
SMOOTH YOGA – TUES @1030 & SUNDAY @12
30 MINUTE HIGH ENERGY TOTAL BODY CIRCUIT – MONDAY @ 630PM
In-home training available for those that like the convenience of exercising at home.
Ask about our small group classes (3-7 ppl) that simulate personal training, but at a fraction of personal trainings cost. Sign up now and receive one free class and 50% off your first month.
If you’re serious about accomplishing your goals, we want to help you! Call to set up your free consultation now and get on the right track to accomplishing YOUR goal.
Mention West Side Rag and receive 20% off your first two months of personal training memberships. Offer valid until MAY 20TH.
Silver Stars Fitness main location
850 7th Avenue (West 54/55 st)