You are NEVER to Old to get Younger!Posted by Prime Method on Wed, 06/19/2013 - 08:20
MOVE IT OR LOSE IT – The Why and How of Working Out as we Age
What if I told you the fountain of youth is right in front of you? It’s called The Prime Method. It’s optimal training, nutrition and lifestyle guidance you can access at any time. And it’s designed for all ages and abilities.
As we get older there is every reason to make fitness a prime concern because of the myriad of health benefits. The good news is, regardless of your overall level of health, you can make measurable improvements with exercise at any age. Science supports the idea that not just our bodies, but also our brains benefit from regular exercise, optimal nutrition and stress reduction. But beyond getting smarter and looking great, which is a motivation enough for me, I’d put these five factors as the paramount reasons why we need to make physical health a priority as we age:
Joint health is necessary so we can move into our later years pain free, mobile and with good posture so we don’t look old, don’t shuffle and teeter. The likelihood of a fall causing an irreversible downward spiral in your health makes a great case for training methods that focus on balance and injury prevention. Heart health and vitality go hand in hand and fortunately are a guaranteed end result of regular exercise.
ENHANCE YOUR JOINT HEALTH: NECK, SPINE, HIPS
Neck Jive – (Basic up and down and tilting neck movements): Retract your chin and bring chin to chest. Lift your chin and look up at the ceiling. Repeat this movement for 30 seconds. Next, retract your chin and bring your right ear to your right shoulder, then your left ear to your left shoulder. Repeat this movement for 30 seconds.
Chest Hula – (Simple front-to-back and side-to-side chest movement): Move your ribcage forward-and-up, and back-and-up. Repeat for 30 seconds. Next, slide your ribcage side-to-side, keeping your pelvis stable. Repeat for 30 seconds.
TIP: Keep your shoulders relaxed and packed down throughout the movement.
Pelvic Play – (Simple forward and back and side to side pelvis movement): Tuck your tailbone and press it forward. Extend your hips back and reach towards the floor. Repeat for 30 seconds. TIP: As you tuck your tailbone and press it forward, squeeze your glutes to protect your back. Next, with your feet parallel and hip width, shift your pelvis from side-to-side, without rotating your hips, for another 30 seconds.
DON'T TRAIN MORE - TRAIN BETTER
When it comes to the how of working out as you age, it’s the time of your life not to do more, but to do better. Train smarter, not harder. Leaping into an aggressive program to instantly recapture your youth is not a smart plan. In the right hands you can focus on proper technique and injury prevention, and develop highly sophisticated movement and strength skills at your own pace. Make sure what you choose to do includes training movement and not muscles.
The Prime Method is customized to your individual needs, regardless of age, gender or fitness level. The exercises are shown with four levels of difficulty, so you can modify according to your conditioning. Some of our clients who are recovering form illness or injury work on just the WARM UP and COOLDOWN portions until they feel strong enough to begin the actual WORKOUT. Our main goal is to keep you out of pain and feeling better at the end of every session.
As you know, our bodies adapt very easily to routine and we often stop seeing results. If every workout has the same value and the same intention of “get 'er done” you will always plateau. By waving your intensities, and having the specific goals of NO, LOW, MODERATE and HIGH intensity workout days, you can recover fully and hit it even harder the next time. Specific intention gives you specific results, random yields random results.
BUILD MUSCLE AT ANY AGE WITH THE FOLLOWING WORKOUT:
The following is a SUSTAIN bodyweight workout show at the "MINDFUL" level.
SUSTAIN protocol - which requires one exercise to be performed for eight (8) rounds before moving to the next in the sequence. Each round consists of twenty (20) seconds of intense effort followed by a ten (10) second rest period. Each round should culminate with a one (1) minute rest period.
This is a squat with support. Stand in front of stable chair, with feet hip-width apart and parallel. Lower to a squat position on to chair, bring arms forward. Stand, push off mid-foot, keep knees from traveling forward.
This is a push up on knees. Plank position, on knees, hands below shoulders. Lower into push up position under control, aim elbows into ribcage and push back up.Be sure to keep shoulders packed down throughout movement.
This is a hip extension movement. Sit with hands behind you, shoulder-width apart, fingers pointed forward. Place feet hip-width apart, press hips up, keep knees over ankles. Push off of mid-foot. Lower butt to ground and repeat.
This is spinal roll up and roll down. Sit, legs bent and parallel, tuck position. Engage core, roll down one vertebra at a time. Engage core, roll up.
This is a stationary lunge with support. Lunge stance with feet hip-width apart and parallel. Lower back knee toward ground, keep knees over ankles. Return to a standing position.
This is a lower body rotational movement with support. Modified quad press position on stable chair. Hook right foot over left ankle, drop right hip by pivoting on left foot. Return to quad press position. Alternate sides.
WARM-UP + WORKOUT + COOL DOWN
Make sure your trainer or program incorporates a joint mobility warm up to activate the nervous system and move each joint through its full range of motion.
And make sure you wrap up the workout with a compensatory stretch or yoga cool down.
With a balanced plan you can un-load the stress in each joint and muscle and recover for your next workout. I have clients who have started training in their seventies and eighties and have not only become stronger, but who have never been stronger in their entire lives. You’ve got three choices as you age: get healthier, get unhealthier or maintain your current level of health. Do something for your body every day.