The "ARM" Fitness Focus
Choosing the best exercises and training fitness programs for adults 50 plus and seniors are not necessarily the same as for younger adults, but that's not to say you can't do the same exercises, you can, it's choosing the ones right for you. And each body type is different. Whatever your age is, you can improve your fitness.
When exercising you need Movement exercises, not just standing and lifting a weight. Adding multiplanar movements, hops, pylometric, speed and agility movements will help build bone density, delay age related muscle loss and stiffness and improve coordination and mobility.
Plyometric exercises help build power and strength in your feet and ankles, and help build bone density in your legs and hips.
Balance is the foundation for your body. Having a better balance improves posture and helps lower the risk of falls. And adding mental tasks to balance exercises enhances neuroplasticity, improves cognitive function (memory, attention, processing speed), and boosts physical stability more effectively than physical training alone. It trains the brain to manage complex, real-world situations by simultaneously engaging the cerebellum and prefrontal cortex. It is also important to train different sides of the body individually to help with muscles imbalances and overall balance.
In addition, you might have muscle imbalances that need to be corrected through exercise, such as an anterior (front) pelvic tilt where you have overactive hip flexors and a low back arch, and underactive glutes, hamstrings and abs. The overactive muscles you want to stretch (flexibility exercises) and the underactive muscles you want to strengthen(core, balance and resistance exercises.)
It is important to always use proper form and technique over how much you can lift, and to mix up your routine every 2-3 weeks within a 4-6 week training phase. How often you adjust your routine and determine the training phase you want depends on your fitness level, goals, and preferences.
I am a believer in using free weights and resistance bands over nautilus machines since they activate more muscles then stationary nautilus machines, and can help improve balance, range of motion and flexibility. However, depending on your health and fitness level and/or an injury or illness, nautilus machines may be the best choice for you. Good technique and safety take priority.
My exercise and training program videos will show you how to workout each body part and in different routines, including my "ARM" approach and the 5 Phase training model. These phases take you through a progressive, integrated and safe experience in getting fit, healthy and in being your best.
For beginners, I use a Pre-Phase routine to help improve your balances, stability and mobility. This is a must before you start lifting weights. For those that have worked out before, the 5 Phases are a great training model for progressing. Phase 1 is Stabilization Endurance, Phase 2-4 are Strength related and Phase 5 is Power. Each phase is a 4-6 week training program. However, for adults 50 plus Phases 1 & 2 are important, and for those wanting hypertrophy Phase 3 is the phase for muscle growth. On the right are listed the three main fitness areas and a section on weight management.
To view videos click on the button below.
1
"A" ACTIVATION: Warm-Up, Balance & Core Exercises
In working out you need Activation to prepare your body and mind for exercising. Warming up is crucial to get the synovial fluid moving to your joints, which takes longer for older adults. Balance is your ability to keep your center of mass within the limits of your base support, whether this is static or dynamic. Stability, on the other hand, refers to your ability to control your body during movement. Stabilization exercises enhance muscular endurance, joint ROM (range of motion), joint and core stability and muscular coordination. Having good balance, feet and ankle strength can help reduce the occurrence of falls and ankle sprains. Adding some light aerobic movements in the Activation phase will help with blood flow and warming up the muscles and joints.
2
"R" RESISTANCE: Strength Exercises
Strength is the ability to exert force, while power is the ability to do that quickly. Power exercises require lower reps and heavier loads with a strong rate of force production. Strength and multiplanar movement training is ideal for fighting loss of bone density, while power can take it a step further. As you age, you want to keep your strength up to perform daily tasks. In strength training, you start off with stabilization strength training, then progress to strength endurance and then muscular development strength (muscle growth) if you choose. All ages benefit from strength training. In strength training you want to incorporate different modalities such as resistance bands, medicine balls, free weights and cables to name just a few.
3
"M" MOVEMENT: SAQ (Speed, Agility & Quickness), Plyometric and Cardio Exercises
Moving your body - whether it be hiking or using your own body weight is very important to maintaining your health. Doing movement exercises in different planes of motion and also incorporating quick movement to help strengthen your fast twitch fibers which atrophy first as you age. Also look to replicate moves that mimic daily activities such as bending and lifting.
Integrating cardio is a must for longevity. It will help decrease your cholesterol, heart rate and blood pressure along with improving your Vo2 max. Your heart is a muscle, and like all muscles, it can become stronger and more efficient with exercise. Additional benefits include weight management, improved insulin sensitivity, increased lung capacity, stronger bones, and decreased stress and anxiety.
Also incorporating SAQ exercises can be beneficial to many seniors. "SAQ exercises are safe and effective in slowing and potentially reversing osteopenia in older adults." (Heininen et al., 1996; Iwamoto et al., 2001). SAQ exercises should mimic daily activities - grip, standing up, stairs and balance. Plyometric exercises which are jumping exercises are important for helping improve power in your feet and ankles, which helps reduce your risk of falls. Falling is usually a power deficit problem with your feet so a focus should be exercises for your feet and ankles.
4
WEIGHT MANAGEMENT
Controlling weight is a concern for many adults. Jogging, walking, hiking and pilates are ways to control weight, but it has to start with proper nutrition and drinking more water. Yes, water. Water can increase your metabolism by 30%, which means your body burns more calories. Exercise is next. HIIT (high intensity interval training) where you switch back and forth from intense physical activity to less intense exercise, or circuit training which is moderate intensity combining strength with cardio exercises is a good start. Focus on compound exercises to work multiple muscles. Once you have achieved an overall strength base (core stability and balance capability), you can incorporate plyometric exercises, such as the slam ball or jumping exercises. Plyometric exercises improve strength, bone mineral density and soft tissue, plus metabolic expenditure for weight management. However, depending on your current weight and overall health, you should take precaution and progress slowly through any training program.
For those interested in weight management, consider intensity and duration. Low intensity exercises burn more fat but less calories, while moderate to high intensity exercises burn more carbs and calories. If low intensity, you need longer duration, such as a long hike. Both systems should be used. I recommend performing cardio in each system, and believe the seated rower is better than an indoor bike. The seated rower burns 25% more calories than a bike and you also work your upper body. But cardio alone won't do it. As mentioned, you need good nutrition, proper exercises and sleep. You should get adequate sleep of 7-8 hours a night. Adequate sleep is important in regulating hunger and satiety hormones, and chronic sleep deprivation is detrimental for weight management.
