Is it time to make your workouts even better, beloved baby boomers? Then get your insider insights right here. Step right up. Literally.
Who likes to be out in front? And I’m not talking cleavage or bellies here. If you’re ready to take advantage of the latest findings in the fitness world, then hang onto your stretchy legging waistbands. Let’s zip together through some of the key highlights, workout tips, and quotes from the recent IDEA World Fitness Convention.
Take on some of these takeaways to enter the next year even more prepared to redefine active aging for our generation and the generations to come.
Alexandra and I just returned from this primary industry event for fitness professionals from around the world. In her capacity as a roving editor for IDEA, Alexandra attended a range of sessions. (See her reports here: 5 Trends from the IDEA Fitness Convention and Diversity and Collaboration Mark Key Themes). I had the honor to be both a presenter and attendee, with my keen eyes focused on sessions specifically for the over fifty crowd. (Add these other key midlife workout themes to your life and really soar).
Let’s jump to the head of class with a romp through some trends from the industry’s leaders.
From “Functional Power Training for Older Adults” led by Cody Sipe, PhD
Cody’s opening statement motivated me (as an over 50 personage myself): “Exercise has the ability to change older adults’ aging trajectory.” Knew it, but can always use the kick in the formerly tight, toned tushie of mine. Raise your hand if you want to disrupt your aging trajectory.
What do we need to add to our workouts? First, Cody asked us if we knew the two main conditions experienced by older adults? Turns out the top two are hypertension and osteoarthritis. Oh yeah, I hear you Cody My Man. (Say I with the knee arthritis and sister who just had total knee replacement). Ok, so we have to account for these conditions while working to prevent them from limiting our lives.
Next he posed the question: “Without training specifically to prevent it, which function do we lose with age more than muscular strength and muscle mass?” The answer surprised me as I know the (not so happy) stats on muscles loss in our aging population. You ready for it? Power, defined as the ability to move a load quickly. In addition to training for strength, we midlifers also need to focus on velocity and force of movement. In other words, it’s time to increase speed of motion while reducing the load when we consider a total resistance training right for our bodies. According to Cody, we’re past time if we pass our prime without power (Uh, I made up that exact wording as I kinda like how it encapsulates Cody’s point).
Let’s put this into practical application and context of our daily activities:
What’s the workout takeaway here? You finally get the official clearance to lift light weights — as long as you add speed to those moves! Therefore, it’s time to do some lifts, jumps, and throws my midlife buddies if you want to retain power and change your aging trajectory!
Using Function to Avoid Dysfunction, presented by Mark Kelly, PhD, CSCS
Mark is the living example of how lean, fit, funny, energetic, and functional an over 50 year old can be. I was so busy taking notes that I took no picture of him. However, take my word for it that he turned his aging trajectory around big time!
Not only was his session loaded with great moves to improve function, but also he had some great quotes relative to movement that you may also enjoy.
If you want to try out some of the clever, fun, brain and body smart moves Mark introduced, then join my group fitness classes in Santa Barbara. Come on Fridays when I try out the good stuff on my fit-tastic and amazing class participants. They’re the ones saying “warn us next time you go to the IDEA Convention.”
Let’s leave Mark’s session with the question he opened with:
“Are we living longer or simply dying slower?”
In a separate post, you’ll get the the direct pipeline to more happiness, less stress, and a more self-loving you, courtesy of award-winning presenter, Petra Kolber. Her session “Heavily Meditated and Highly Motivated” had a lot of quick, easy, powerful meditations I am eager to share with you. Meditation is a HUGE option and one of the biggest fitness trends for boomers as more research comes out about its benefits. For now, let’s take our leave with a reminder from Petra that I hope will have you adding power to your active life:
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Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: The short answer is that both yoga and Pilates DO improve strength and are fantastic activities. And both are low resistance workouts. Depending on your fitness or health goals, you may also want to add some heavier resistance training to your weekly workouts. Think: free weights, machines, elastic tubing, medicine balls, kettlebells, barbells, teen progeny who hold still when you hug and squeeze them. Lots of choices!
Alexandra: I just went over to Gaiam TV to see what kind of yoga and Pilates videos they have for strength training and I got 3 pages of titles just for the “beginner” category. I think my mouse-clicking finger just got stronger! That was surprising – not that my finger has superhuman strength, but that there were so many “alternative” strength DVDs – because in our Yoga For Flexibility and Weight Loss post we talk about yoga’s more relaxing aspects. In this Ab Strengthening post, we talk about some of the benefits of Pilates (and share some great ab moves).
And my sister gave you the short answer above, so I’ll give you the strong answer. If you only enjoy yoga and Pilates, do them, knowing it will take you longer to show your Wonder Woman toned up muscles. But if you also enjoy free weights, add them to your workout. The combination of activities will be your quickest path to Dee-lightful, Blissful muscles. I shall now go practice my “I got into the Pretzel and can’t get out” move. It’s sort of like the saying for New Orleans (I’ve fallen down and can’t get up), except the Pretzel doesn’t involve drinking. Or cartilage as far as I can tell!
K: Huh? Were you talking? I was working out to Gaiam TV videos that had the words “powerhouse,” “pumping,” “squeeze stronger,” and “Budokon” in them. Apparently I will be invincible!! after I try Budokon. Heck, I’ll be smarter just figuring out what that means. Here’s to being strong and invincible!
Dear Readers: What are your favorite yoga or Pilates moves for gaining muscle definition and strength?
Also, we want to let you know that Gaiam TV is offering a 10 Day Free Trial, which means you’ll get free access to over 2000 healthy living streaming videos. Yup, free access for you all because that’s how we work the magic on your behalf! If you can’t watch them all in 10 days (you can’t), put a subscription on your wish list. Just sayin’.
Bonus tip: They have videos on everything from the environment, metaphysics, art & culture, science & technology, travel, fitness, documentaries, and dinosaurs to food & nutrition, TV shows, family and even (can you believe it?) yoga and Pilates! We’re off to check out the self-help because if we don’t help ourselves, who will?
Disclosure: Gaiam TV compensated us for the links in this post. All opinions and suggestions are our own.