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Fit for Life - Ladue News: Health-wellness

Fit for Life

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Posted: Thursday, September 6, 2012 3:26 pm

Keeping fit greatly improves a man’s chances of staying healthy. We asked area trainers and exercise specialists to give us their best tips for men’s fitness at various ages. Greg Brighton of Advance Home Fitness, Craig Marcacci of CM Fitness and Jeremy Koerber of the BJC WellAware Center provided the tips below.

Remember, any exercise program has some risks, including cardiovascular stress and musculoskeletal injury. It’s best to get your primary-care physician’s OK before embarking on a new fitness regimen.

IN YOUR 30S:

  • Don’t overtrain. Men in their 30s may still feel like they’re in their invincible 20s. Remember, life is an endurance event. (CM)
  • Look to the future and understand now the choices you make will reflect who and what your health will become 10, 20 and 30-plus years down the road. (JK)
  • Focus on preventing low-back pain by building strength in your core. I’m talking about the posterior chain, which is, for us, the real core. (GB)

 IN YOUR 40S:

  • Learn the art of foam rolling. Spending a few minutes a day performing self-massage with a foam roller will alleviate knots and adhesions that constrict blood flow and hinder elasticity in your muscle tissue. (GB)
  • Reality has hit—you aren’t recovering as quickly as you used to. Listen to your body. You don’t have to change your workouts but you may have to change the intensity, volume and frequency. (JK)
  • Warm up and stretch to avoid soft-tissue damage. Many men in their 40s sustain injuries, such as Achilles tendon damage, from explosive movements. (CM)

IN YOUR 50S:

  • Can you see the retirement finish line? Now is the time to reassess what you want in life. Chill out and reduce stress. Yes, you need money for a comfortable retirement, but if you are too sick to enjoy it because of illness that was preventable, what was the use of all of that hard work? (JK)
  • Avoid maximum weight lifting. Pads between bones are thinner and minor misalignment is usually present. Train with resistance levels where 10 or more reps are achieved. (CM)
  • Resist the urge to sit on the couch. Exercising regularly, even as little as 20 minutes a day, can be beneficial to your heart and delay the onset of aging. (GB)

IN YOUR 60S AND BEYOND:

  • Keep moving! If you don’t use it, you’ll lose it. At this age cardiovascular fitness gets a lot of attention, but keep up with the strength training routine to help preserve bone and muscle mass. (GB)
  • Avoid high-impact exercise. Osteoporosis and osteoarthritis raise risk of joint pain or injury. (CM)
  • My oldest client was 96 when he died. He was still exercising three days a week and played golf right up until the end. You’ve paid your dues. Have fun! (JK)

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