By Jason Greenspan
As a certified baby boomer & beyond fitness specialist and orthopedic exercise specialist for over 25 years and now CEO of Silver Stars Fitness, this experience has given me the opportunity to help thousands of men and women over the age of 50 improve their overall fitness level and quality of life.
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.
Core & Balance Training: This is where everything begins. You need a foundation before you can move on to challenging strength training. Your foundation is your foot, ankle abdominals, low back, hips and low back muscles. We want to get these areas of the body strong so they will prepare and protect you for more challenging strength work. Exercises such as bridging, planks, side planks, bird dogs and clams are some basic exercises to help build your foundation. And of course, balance work such as tandem stance and practicing standing on one leg should be part of your program. Along with your core, don’t forget your feet and ankle.
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 showed 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 show 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 gets 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 not fully understood amongst 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, your on your way to maintaining your youth! WE DON’T WANT TO SLOW DOWN!
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, Train your brain, 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!
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.
How we get you results
- Accountability– Receive daily fit tips and motivation through email and text message. You’ll get an in-home program that we manage and we keep track of your progress so you can see how you’ve improved. And you have access to your coach throughout the week to answer any fitness related questions.
- Community– Parties, lectures and access to our private Facebook fitness group.
- Affordable Programs– We have a program that fits just about everyone’s budget. Services start at $18 per session. One two or three day per week programs and no commitment monthly and six month memberships available.
- Results– There are no inexperienced trainers on our staff. Silver Stars trainers and instructors are handpicked by a mgmt team that has over 25 years experience training men and women over 50.
- Different Options- Although our two main services are Personal training and small 3-6 people) group training, Yoga classes, private Yoga and Thai massage are also options.
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 15% off your first two months of no commitment personal training or small group training memberships and a free Thai massage! Offer valid until July 15th.
Silver Stars Fitness
850 7th Avenue, Suite 305
New York, NY 10019