The Best Strength Training Exercises for the Aging Skier

You're not as young as you once were, but your passion for skiing is still as strong as it ever was.  While you may not ski with reckless abandon as you did in your twenties you can still slice confidently down the slopes with the proper exercise and conditioning program.

Downhill skiing is a physically demanding sport, and a good strength and conditioning program can get you ready to meet the challenges of the slopes.  The combination of balance, stability, control and speed in skiing requires a high level of muscular strength.  Building a strong musculoskeletal system before you go skiing enhances your performance, and is the best protection against injuries.

The key to better skiing as you age is to develop greater muscular strength and this is a good routine for accomplishing that goal. This routine focuses of developing strong leg, upper body, and abdominal muscles, all critical to good skiing.  Perform this routine 2 times per week with at least one day of recovery time between consecutive workouts.

Exercise # 1 - Leg Press

The leg press is one of the best exercises for overall strength and development of your legs.  First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform.   Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform.  This is your start position (make sure that your lower back is pressed firmly against the back of the seat).  With your feet flat, slowly press upward until your legs are fully extended but short of locking.  Slowly return to the position where the weight almost touch the weight stack.  The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. 

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets).

Exercise # 2 - Step Ups

 

Step ups are great for developing and shaping your butt.  With this exercise you will do the prescribed number of repetitions on one leg followed by the same number of repetitions with the other.  Hold a dumbbell in each hand and position yourself in front of a bench.  Place one foot flat on top of the bench, positioning your body to make a right angle at your knee.  With your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to the starting position.  Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down. 

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets).

Exercise # 3 - The Seated Row

The seated row is an exercise that targets the muscles of the upper back.  Place the pin in a resistance with which the last three repetitions are difficult to complete, again you may have to experiment to find the appropriate weight for you.  Sit on the bench, and place your feet on the foot rest.  Lean forward, and grab the attachment.  Slide back until your legs are almost fully extended and hold the attachment waist height with your arms fully extended.  This is your start position.  Lift your chest high, and slowly pull your hands to your naval, while rolling your shoulders back and pinching your shoulder blades together.  Then, slowly return to the starting position.  Your breathing pattern for this exercise is to exhale when you are pulling in and inhale when you are returning to the starting position.

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets).

Exercise # 4 - The Dumbbell Chest Press

The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders.   Pick-up a dumbbell in each hand, and sit on the end of a bench.  Place the dumbbells end-up on your knees, then lay back on the bench and position the dumbbells chest height at your sides.  This is your start position.  Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows.  Slowly return the dumbbells to the start position.  Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.

 

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets)

Exercise # 5 - Alternating Dumbbell Curls

Alternating dumbbell curls strengthen and develop the biceps -muscles in the front of your arms- and forearms.  Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion.  Slowly return to the start position, and repeat with the other arm.  Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets)

Exercise # 6 - Cable Triceps Press

The triceps press strengthens and develops your triceps - muscles in the back of your arms.  Find the rope that has a ball on each end, and attach it to the cable machine a little above your head.  Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly.  Grasp the rope tightly with your hands resting on the balls.  Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest.  This is your start position.  Slowly press your hands down until your arms are fully extended and then slowly return to the start position.  To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement.  Breathing pattern is to exhale as you press down and inhale as you return to start.

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets)

Exercise # 5 - Calf Raises

 

Calf raises strengthen your calves and help keep your Achilles tendons healthy.  First, stand on the machine and adjust the shoulder pad to a position where the weight comes about six inches off the stack when you are standing straight.  Next, step onto the platform with the ball of your feet, and stand-up straight. (Do not lock your legs).  This is your start position.  Slowly lower your heels down as far as possible, and then come up on your toes as far as possible.  Your breathing pattern is to exhale as you are lifting up and inhale as you are going down.

Do 1 warm-up set of 12 repetitions at 50% of your exercising resistance. (Your exercise resistance is a weight with which the last 3 repetitions are hard to complete with proper form).  Rest 60 seconds and then do 2 more sets of 8 to 12 repetitions at your exercising resistance (resting 60 seconds between sets)

Exercise # 7 - Seated Ball Twist

The seated ball twist is a very good exercise for abdominal development and strength.  Sit on the floor with a slight bend in your legs.  Hold a therapeutic ball with your arms fully extended in front of you.  Lean back slightly, pick your chest up high and pull in your naval.  Now, turn your shoulders to one side, and touch the ball to the floor.  Then turn to the other side, and do the same.  A complete revolution counts as one repetition.  Be sure you arms stay extended throughout this exercise.  Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.

Do 3 sets of 15 repetitions.

Strength training is the most effective way of building and maintaining your strength as you age.  Please checkout my downloadable strength training programs at Forever Fit and Firm.

If You Want Strong Bones You Must Have Strong Muscles

 

I've been in the health and fitness industry for over 20 year and I've seen many fads come and go.  When I started my personal training business back in the 1990s women had many misconceptions about weight lifting.  I cannot tell how many times I heard my female clients say "I don't want to lift weights because I don't want big muscles!"  Well, that concept is changing today as women are starting to realize the benefits of strength training to their overall health and well-being especially when it comes to preventing osteoporosis and low bone density.

Osteoporosis is a degenerative disease of the skeletal system characterized by gradual loss of bone mineral density that leads to fragile bones and an increased risk of fractures.  According to the National Osteoporosis Foundation, 10 million Americans probably have osteoporosis, and another 24 million have low bone density or a condition called osteopenia which places them at a high risk for developing the disease.

An interesting fact that most people don't know is that the conditions of their bones essentially parallels the condition of their muscles.  Thus, weak muscle are associated with weak bones and strong muscles are associated with strong bones.  Therefore, osteoporosis is a condition that can be greatly mitigated by strength training also known as weight lifting.

Strength training is the most effective way to build muscle size and strength.  As muscles become stronger in response to weight lifting, bones also improve in strength.  Research that has investigated this relationship show that strength training can help maintain or increase bone mineral density in both men and women over the age of 50.  More importantly, studies have shown significant increases in bone mineral density at the spine and the neck of the femur which is are common areas of fractures in older adults.

Results from a Tufts University study involving women ages 50 to 70 who engaged in a full year of strength training showed a 1 percent increase in bone mineral desnity in the lumbar spine and femoral neck, whereas those who did not train experienced a 2 percent decline.  Also, the women who strength trained experienced a 3 pound increase in muscle while those who did not lost 1 pound of muscle.

As you can see, there is convincing evidence that strength training can produce positive changes in bone mineral density that help provide some degree of protection from osteoporosis.  So, if you want  strong bones work on developing strong muscles.

Staying Healthy and Fit is Lifetime Effort

I've been searching the web recently for credible information on exercise and fitness.  I'm amazed at the huge number of programs promising dramatic results in as little as 15 days.  I'm a certified personal trainer, fitness author, and competitive natural bodybuilder and I know better than to subscribe to one of these programs, but the general public does not.

While achieving dramatic results from your fitness program in a short period of time is possible, the probability of sustaining your results for the long-term is very unlikely.  It takes me 16 weeks of intense exercise and very strict dieting to get ready to compete in a bodybuilding competition, and I cannot sustain that peak physical condition for very long.  So, buying into those quick fix programs is a waist of your money, because you can't keep up the effort it takes to sustain the results for the long-term.

Staying healthy and fit is a lifetime effort which is most easily accomplished through a positive mental attitude, balance and moderation in your diet, and a fitness program consisting of strength training and cardiovascular exercise.  The quick fix approach is just a short-term answer to a long-term problem.

Three Keys to Staying Forever Fit and Firm

 

A while back, I spoke to a group of people at an Active Adult Community about the mental and physical requirements of staying healthy, fit, and firm over the age of 50.  I explained that they had to incorporate the following three things into their lives to do so: a positive mental attitude, a fitness program built on strength training, and a healthy diet designed around balance and moderation.

I feel as though I’m qualified to speak on the subject because I’m an ACE certified personal trainer with over 20 years of experience in the health and fitness industry.  Most importantly, I’m 57 years old, and as healthy and fit as I have ever been.  So, I can speak on this subject not only from scientific facts, but also from my experience (proof in the pudding).

 

A Positive Mental Attitude

I think a positive mental attitude about aging is the first and most important step to staying healthy, fit and firm as you age.  I believe the mental vision you have of aging is what you become.  Your body renews itself every 11 months, and that means every cell in your body is replaced.  I think that if you visualize yourself as becoming weak and frail as you age, your body conforms to this image over time.  Contrarily, if you imagine yourself as healthy and strong as you age, your body continues to renew itself according to this vision.   I always visualize myself as healthy and strong.

 

A Fitness Program Built On Strength Training

I believe strength training is the most important form of exercise you can do to stay healthy, fit and firm if you are over the age of 50.  Beginning in your 40s you naturally start to lose muscle mass, and if you don’t do anything to combat this process you can lose as much as a pound of muscle each year.  This is not good because muscle is that active component of your body that burns most of the calories you consume.  Also, muscle is what gives your body that fit and firm look.

Strength training has been proven to minimize and in some cases to reverse muscle loss due to aging.  Therefore, I recommend that you build your fitness program around strength training.  A good strength training program should consist of exercises that target all the major muscle groups and should be performed 2 to 3 times each week.  I’ve been weight lifting all of my adult life and I’m as strong and muscular as I’ve ever been.

 

A Healthy Diet Built Around Balance and Moderation

I was asked by one of the attendees if they could eat fried chicken?  I responded by saying that you can eat anything you desire if you do it in balance and moderation with everything you eat. 

 

I believe balance and moderation in your diet is the best solution to long-term weight management.  If you balance the amount of protein, carbohydrates and fat in your diet and practice portion control you can eat what you want.  Fad diets don’t work in the long-term because they are too restrictive as to what you can and cannot eat.

 

To practice balance and moderation in your diet you have to know the following two things.  First, how to classify foods into their basic source of protein, carbohydrates, and fat.  Secondly, how to calculate your serving size.  If you master these two things then you can eat healthy anywhere.

Decreasing Health Risk with Fitness

 

Here is a re-post by guest blogger Kishana Sainte on the benefits of regular exercise that's worth re-reading every year.

Decreasing Health Risks with Fitness

Great guest post by Kishana Sainte

Aging is something that happens to us all. As we grow older our organs, muscles, bones and ligaments lose their vibrancy, but there is one thing we can do for ourselves to combat the negative effects of aging. Exercise!

 

Especially for people in society that are over the age of 40, staying true to an effective fitness regime is mandatory for improving and keeping a high quality of life. There are a variety of different ways that exercising and staying fit can help a person. Here are a few examples.

 

Reducing the chances of cancer: A definite concern as we age is the risk of cancer. It is a devastating disease that no one wants to face. Studies have proven that working out and staying fit are your best bet in fighting the evil C. For example, experts say that a committed fitness plan can reduce the chances of colon, breast and prostate cancer, some as much as 50%. In addition, a regular fitness routine has shown to be effective in lowering the rate of pre and post-menopausal women developing cancer by nearly 30%. According to studies done by both the American Cancer Society and the Nurse’s Health Study, exercise done at a mellow level can reduce the possibility of cancer reoccurrence. Not only is exercise showing to be beneficial for people avoiding cancer, but it is also positively affective for patients undergoing chemotherapy as it assists with fatigue.

 

Increasing the capacity of the aging mind: Another issue that becomes evident with age is the slowing down of the mental capabilities and memory loss. Exercise has proven to be beneficial for both increased retention of energy as well as reaction time. Being fit and active has also proven to be beneficial in fighting Alzheimer’s. Experts and doctors agree that low intensity exercise for patients of Alzheimer’s helps with patient depression as well as better mobility. Sticking to a fitness plan has also been shown to be positive for patients of Parkinson’s disease, multiple sclerosis and other neurological diseases. Not only does it help in lubricating the joints and avoiding becoming stiff, but it also helps with muscle loss.

 

Keeping a positive attitude: Aging can be depressing at times. It is proven in a variety of studies that staying fit and exercising is mandatory for staying happy as we age. Doing activities such as yoga, meditation, running, and bike riding have all shown themselves to be beneficial in reducing stress, depression, and anxiety. Especially for aging people, staying fit is demonstrating a healing ability where antidepressants have failed.

 

Bio

Kishana Sainte writes on health & fitness topics, including weight loss, diet and lifestyle articles on behalf of MyDocHub.com, a trusted online patient recommendation and medical information website.

 

If you've read any of my posts you know I'm a big advocate of strength training to build, and maintain your muscle mass especially as you age.  Some of the strength training programs I use with  my clients are now available in the iBook bookstore,  just click on the links above to download.

Are You Getting Enough Protein to Build and Maintain Healthy Muscle?

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age. Losing muscle mass is very detrimental to your health. Age-related muscle loss known as sacopenia can begin in your thirties and accelerate with age if left unabated. Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss. While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass. The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated). Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.

Strength training combined with proper protein intake is the most effective way to build and maintain healthy muscle.  Checkout my complete line of strength training routines available in the iBook library by clicking on the links above.

Do You Know the Type of Fat in Your Diet?

For decades, the mantra for healthy eating has been “eat a low-fat, low-cholesterol diet.” Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes. Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2). (Source: Harvard School of Public Health).

Research has shown that the total amount of fat in your diet isn’t linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, “what about cholesterol in food?” The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That’s a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body’s main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.
Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat - predominantly monounsaturated fats - lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don’t have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

As general rule it’s good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can’t completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, - a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.

Recommendations for Fat in Your Diet

Are you confused at this point about the type of fats and their varied effects on your health? If so remember the basic message to replace the bad fats in your diet with the good fats. Here are some suggestions to help you limit the bad fats in your diet.

• Eliminate trans fats from partially hydrogenated oils. Check food labels for the presence of trans fats and avoid fried fast foods.

• Limit your intake of saturated fats by cutting back on red meat and full-fat dairy products. When possible replace red meat with poultry, fish, beans, and nuts. Also, try switching from whole milk and other full-fat dairy foods to lower-fat versions.

• Use liquid vegetable oils rich in polyunsaturated and monounsaturated fats in place of butter in your cooking and at the table.

• Eat one or more sources of omega-3 fats every day. Excellent sources are fish, walnuts, canola or soybean oil, ground flax seeds and flax seed oil.

If you like this post, please checkout my fitness publications at: Forever Fit and Firm