Ms. Malone enjoyed staying fit and became a personal trainer at 35 with several certifications. She had book learning but found out that dealing with individual clients could be a challenge. Studio training did not work for her so she moved to in-home work. She discovered that early morning clients are more likely to stick to it and even if she was paid, some clients just don’t listen. Ones that wanted her to motivate them needed to know that motivation is an “inside job”.
Lessons learned:
- Recovery takes longer as we age. As early as age 40, we may need two days or more to fully recover from weight training. Decreased hormone levels are likely to blame. After 60 it can take 4 or more days. Give yourself time. Foam rollers and cold compresses help.
- Flexion exercises are off-limits if you have spinal osteoporosis. Disease or life-style may have reduced bone density. Medication can help but some exercises pose a risk, even Yoga. An evaluation by a medical professional may be recommended and the need to avoid forward bending exercises which can be replaced with planks, and other lower ab work.
- Joint health limits you more than muscle strength. Joints often become the limiting factor rather than muscles. That little click or tap message shouldn’t be ignored. Lifting heavy is joint -protective, but you must respect your body’s waring signs. Don’t push through joint pain or you could have a rotator cuff tear. (In my personal experience, you definitely want to avoid this. Surgery and post recovery could take six months to a year to get back to where you were.)
- Core strength is important. Your core involves 29 muscles that stabilize your spine, pelvis and ribs. It affects balance, posture and even the risk of a fall. She recommends that we work on your core at the end of your workout.
- Weight gain is not inevitable, but fat can redistribute especially around the belly. Weight training can help but also think about caloric reduction. Even 200 fewer calories a day can result in a more trim belly.
If you opt for a personal trainer, think about hiring someone closer to your age. As you age, you’ll be playing with a different set of rules from someone a decade or two younger than you. Lift smart and be consistent. Try a foam roller more.
Excerpt from Crow’s Feet: Life As We Age, written by Linda Melone