Fit for Life…is Ageless…

Saturday, May 16, 2015

Matt Espeut, GoLocalProv Health +Lifestyle Contributor

 

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I have been asked numerous times, by different people, about what I specialize in, and I tell them that I don't have a specialty, I like to make everyone better. I have an age range of clients from 14-87, and I enjoy training all of them for different reasons. 

Youth groups are challenging because kids have vastly different abilities. Some are natural athletes, some are built like stick figures, and some have weight issues at an early age. This is an extremely important time in the developmental process, both physically and mentally, so it needs to be approached with caution. On a physical level, bones and joints are still growing, so caution needs to be taken that they don’t do permanent damage when exercising. Loading their bodies with weight needs to be progressive and incremental. I would never load a bar on a teen’s back and have them squat, for instance. You should wait until the growth process is over to avoid any spinal compression issues. Form is also crucial and needs to be perfect, otherwise you are drawing a roadmap for dysfunction and injury. I have seen fathers in the gym pushing their kids to lift heavier than they should, or performing high-risk maneuvers, and it makes me cringe. Their intentions are great, but their knowledge of body mechanics and movement patterns isn't, so hire a pro to help your teen. It will benefit them for a lifetime. 

On an emotional level it is tough to deal with fragile emotions, and body image issues, because you don't want teens taking things to extremes, such as overtraining, over dieting, which can lead to eating disorders etc. Therefore I think it is best to educate kids about nutrition based on a health and performance goal moreso than an aesthetic goal. That way they can focus on getting stronger and faster, while the looking good part just happens, and they are not stressing or taking drastic measures for the wrong reasons. 

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Middle Aged is a transitional time. Those in the 40-65 group are in an interesting time in their lives – whether it be kids going to college, a divorce, career changes, or discovering a medical problem, etc.  I notice a lot of people wanting to make changes to get their life and body back. Due to maturity and common sense, this crowd usually understands what they need to do, but bad habits and lifestyle are so addictive, that starting a new routine can be difficult. Once we get on track nutritionally, I find it only takes a few weeks to get someone in this age group moving properly, and showing strength gains, and feeling better. It is extra rewarding at this age because they feel and move like they did in their 20's. Just by doing body weight exercises, and a few simple core-strengthening moves, their posture improves and this can alleviate lower back and knee problems. Then we start incorporating some strength training and people are amazed at what they can do, especially people who were once athletes, because with proper cues and techniques their muscle memory lets them bounce right back into fit form. I also stress that this group eliminate any kind of pounding on the body, such as running, jumping etc. unless they are training for a specific event. People actually love the fact that I can get them fit and healthy without long treacherous bouts of cardio exercise. At this age any bouts of continuous movement at the same pace, moving in the same plane will cause overuse injuries, or at best waste time and getting nowhere. I see it all the time, people doing the same routine year after year, and suffering from pain and plateaus. This is why it is important to vary the routines and train the whole body as a system, so when we enter the next stage in our lives we can feel and be ready to leave the masses behind, and be vital and healthy. 

Seniors. My 86 year old client is always saying, “If I knew I was going to live this long, I would have taken better care of myself”. And I tell her that it’s never too late to show improvement, as I persuade her to do her dead lifts, and squats. Yes, that's right, squats and dead lifts for an 86-year old woman. Chair aerobics and 1lb weights will not help improve balance, strength, and stability, for this population. Lets not forget that senior bodies need to move, push, pull, and lift, just like the rest of us, only slower and with some modifications. This is why all the same rules apply, just with a more conservative approach. Most of the workout should focus on balance and movement, by simulating everyday moves: getting in and out of the car, putting stuff in overhead cabinets, using the facilities, getting out of bed, etc. - all while creating a little resistance, and mildly taking them out of their comfort zone. We then focus a portion of the workout on strength and resistance. You need to pay extra attention to this population as not to overdo it. Watch their facial expressions, listen to their breathing, and if they ask for a rest, let them have it - immediately. Remember that everything they do is something more than what is done at home. Always follow the first rule as a trainer to “do no harm" - especially with this population. When they can bend and touch the floor, lift something overhead, perform tasks that make them feel independent, they feel great, and we feel great knowing how much we improved someone's life.

Fitness IS ageless.  It’s a constant cycle of assessment, proper technique, and adaptation.  Remember what my 86-year old client said, and look at the long life ahead of you – you’re getting fit to live long, and live that long life as healthy and without injury or disease as you can.  You’ll thank yourself for it in your senior years, and at every stage throughout your life.

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Matt Espeut, GoLocal's Health & Lifestyle Contributor has been a personal trainer and health & fitnesss consultant for over 25 years. He is the owner of Fitness Profiles, a one on one, and small group personal training company, as well as Providence Fit Body Boot Camp, located at 1284 North Main St., on the Providence/Pawtucket line. You can reach Matt at (401) 453-3200; on Facebook at "Matt Espeut", and on Twitter at @MattEspeut. "We’re all in this life together – let’s make it a healthy one!"

 

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