The United States experienced a major increase in the amount of children born following World War II, so that between the years 1946 and 1964 the population grew by an estimated 76 million. The first of the Baby Boomer generation will officially enter the start of old age in 2011 by turning 65. Can this age group look forward to to achieving a fulfilling, high quality of life as older adults?
Baby boomer weight training can and should be a pleasure, a sound undertaking, an adventure, a praiseworthy healthy challenge, a cool and daring enterprise, a useful pastime, a favored sport of action and purpose and a satisfying release. What exercises are wrong and should be removed? The ones that hurt the most. Pain orders our moves and pain merits respect.
The body's natural production of testosterone declines as we age, so being able to take maximum advantage of these is vital if you want to make big gains. Testosterone production can be augmented through hard work on the big, compound movements, particularly those where the body actually moves up and down, such as the squat and deadlift.
Starting A Fitness Program
Why is it so tough to stick to a fitness program? It could be due to the intensity of the program you select and the perceived effort necessary for it. Anybody who has trained with weights can relate to the aching stiffness and muscle discomfort that follow a forceful workout, especially within the first two or three sessions following a long lay-off or those starting a program for the first time.
There are several other reasons why people let their commitment to fitness lapse. First, we don't make a solid commitment to realizing a particular objective. Second, we don't maintain our original commitment by setting up a steady routine. Third, perhaps we select plans that don't have much likelihood of working for us. Fourth, it's essential to choose a plan that you enjoy.
Your body changes at midlife. You need to recognize the few unfortunate patterns that can develop in years 35 to 55. You may be prone to upper body fat deposits. Some people flip out when they detect this, jumping into intense, low-cal diets. To make matters worse, women during this period crave sweets and starches more than younger or older women, and they don't even know it.
The somatopause is the name scientists give to the metabolism slowdown, the loss-of-energy that begins around the mid-30s. Weight-gain, mainly around the middle, loss of bone density, and waning vigor and sex drive are indications of the somatopause. Writer Phil Campbell, in a book on anti-middle-aging, health and fitness, says that the somatopause is linked directly to the decline of growth hormone.
There are two cures for the middle-age somatopause – hGH growth-hormone shots, or the natural way, anaerobic exercise. The short-burst, get-you-out-of-breath quickly, sprinting types of exercise can increase hGH growth hormone by 530%. Before you go out and run, cycle, or swim a few 100-meter sprints or power-walk some vertical hills, it's important to note that anaerobic exercise is the most helpful type of exercise, but it's also the most hazardous.
Watch Out For Boomeritis
According to the Consumer Products Safety Commission, baby boomers are racking up sports injuries at a record rate. While some of these physical injuries, particularly those in younger boomers, are caused by macro-trauma (like hitting an elbow with a tennis racket or turning an ankle while running), the majority of injuries among older exercisers are micro-trauma or repetitive motion injuries resulting from constant overuse and abuse.
Boomeritis, as defined by the American Academy of Orthopedic Surgeons, refers to sports related injuries suffered by baby boomers. Each generation has its share of sports related injuries, but the boomers are well known for their reluctance to agree to injury-related downtime. As a result of this mindset, weak links such as old injuries, age-related structural changes and genetic predisposition are exposed to overuse and can lead to chronic problems.
Whether you are a weekend warrior or an all-time athlete, the following ideas may assist you in staying limber and comparatively pain-free:
- Warm up before stretching or an activity.
- Stretch prior to and following workouts.
- Get fitted with the right shoe.
- Begin daily conditioning.
- Try adding low-impact activities to the mix.
- Add strength training to your weekly routine.
Guidelines For Improved Health
Avoid working out on an empty stomach. Eating something very small about an hour prior to your workout will improve your exercise performance since it will provide you with the glucose required to fuel your workouts. Supply that glucose by eating half an English muffin, a piece of toast with a pat of peanut butter, yogurt or a granola bar, because fat burns only in the presence of oxygen and sugar.
The Wall Street Journal used the most recent medical studies to produce a list of 10 easy things all baby boomers should do to improve their long-term health:
- Eat leafy green vegetables to ward off age related diseases.
- Take a multivitamin every day to cover your dietary deficiencies.
- Do strength training.
- Check your skin for cancer.
- Pay attention to your teeth.
- Middle age is also a time to evaluate your sleep.
- Get screened for depression.
- Try something new.
- Revive your relationships.