A: As you age and become less active, your muscle function is reduced. Generally, you will see the largest reduction in your lower limbs and trunk extensors (i.e. lower back, etc.). Additionally, there is more loss of your type II fibers – the one’s mainly responsible for power and strength and aiding in your anaerobic activity.
Though your strength to mass ratio also decreases, your ability to adapt to a resistance training program is not affected by aging. Consider, for instance, if a 25 year old and a 65 year old man were to start the same strength training program they would both have roughly the same percentage of strength gains. In this example, the only difference is that the younger man would start off as having a higher muscle mass to begin with.
This is why it is so important for older adults to continue doing strength training as they grow older — there are many rewards to be had. Specifically, benefits include increased muscle fiber size (hypertrophy), reduced body fat percentage, increased muscle contractile strength, improved physical functioning as you age, and more.
The bond you share with your trainer is indeed a special one because you put your trust in them and depend on their knowledge and experience to help you achieve positive changes in your life. For many people, this relationship is what motivates them to continue pursuing their health and fitness goals no matter what obstacles or hardships they might face on their journey.
When it comes to choosing a Personal Trainer, many people are unsure of what questions they should be asking or of what qualifications they should be looking for in a trainer. Should they focus on the trainer’s experience or is their education more important? Should they stick with one trainer or work with multiple trainers? In the end, it is important to identify what you want out of your training. Consider, for instance, do you want to be pushed hard? Are you willing to work hard? Your answers will depend on your individual goals, needs, expectations and availability.
At Body & Soul, our trainers complete personal profiles which summarize their experience, education, interests and, in some cases, include information on the different ‘type’ of clients they have strong experience working with such as seniors, athletes and clients recovering from injuries or health conditions. Are you interested in sitting down with one of our trainers to discuss your goals and needs? Call us at 604-224-BODY to learn more about Body & Soul Consultations.
When it comes to starting something new, we have all told ourselves at some point that today isn’t a good day to start, tomorrow will be better. In most cases, we don’t hold ourselves to such a promise. Tomorrow comes but no changes are made. The next day comes but still no changes are made. Why is it that we insist today is is a bad time to start? Are we too busy or too tired? Is the weather dampening our spirit?
Perhaps the answer is simply that we complicate what the idea of “starting” means. Consider this, to lose weight your first step doesn’t need to be starting a diet. In fact, without fully understanding your eating habits and identifying your stress-eating triggers, you won’t likely have enough information to develop a diet you are able to commit to long-term. That is why it is important to start small – understand your goal by breaking it down into a SMART (specific, measurable, attainable, realistic and timely) goal and see how you can slowly adopt changes without completely disrupting your everyday life. If you adopt a radical change and try to make it a routine then the unfamiliarity of it (and perhaps chore-like feel) will hinder your ability to truly commit to it.
What you do today will affect where you are tomorrow, a month from now and even a year from now. Start your journey today – www.bodysoul.ca.
The November issue of our monthly e-newsletter – The Fitness Files – came out this week! This issue covers the following:
- training FAQs (frequently asked questions)
- fitness tip: resting between sets
- nutrition tip: cold season – fighting back
- club news: studio closure, new staff members, refer & receive and waitlist
- staff spotlight: Nicole Britton (front desk supervisor)
- Q&A: how often should I be working out with my trainer?
Check it out at www.bodysoul.ca/newsletter/2016November/
Push-ups are one of the best upper body movements you can do. They build strength and muscle and you don’t need any equipment to do them — though you can incorporate equipment to help vary the intensity.
Here are four tips that will make your push-ups more effective and get you results faster!
- Brace your core! Flexing your abs – or bracing your core – will stop you from rounding your back during a push-up. Not only does this lower your risk of injury but it also helps prevent a sore lower back. Bracing your core will also help make the push-up a full body exercise — which it’s supposed to be!
- Squeeze your glutes! Squeezing your glutes also protects your lower back and keeps your spine neutral, enforcing the proper push-up form that we want to see!
- Elbows in! Don’t let your elbows flare out to your sides. Instead keep them tight in, close to your body. This protects your shoulders from injury and soreness and also forces you to use your triceps!
- Push the ground away from you! Instead of pushing yourself up off the ground, think about pushing the ground away from you. This creates a tighter, more braced, full body push-up, using more muscles.
This tip was brought to you by Body & Soul Personal Trainer Karrar Khaku. Learn more about Karrar at https://www.bodysoul.ca/staff/trainers.html#Karrar.