Presented by Maureen Hagan

BScPT, BA PEACE, canfitpro Certified

2006 IDEA Fitness Instructor & 1998Program Director of the Year

IDEA World ConventionAugust 9, 2013Session # 466

1.Define the ageing process.2.Highlight the needs of the aging population.3.Review components of fitness that contribute to ageing.4.Explore 7 unique training methods designed for the average “boomer body” based on 6 primal movements. 5.Discuss practical ways to integrate these methods into your training or teaching. Discuss equipment options. 6.Experience a 60 minute workout that integrates aerobic and functional strength training utilizing the 7 training methods presented.

Primary Ageing is:Physiology Age associated

declines in physiological reserves and physical performance beginning around age 40 (VO2 max, Cardiac Output [HR, SV], Lactate Threshold)

Presence of disease.

Secondary Ageing is: Lifestyle

Lifestyle behaviors that directly affect ageing include:

Smoking

Nutrition- poor diet and absorption

Body composition-excess body weight, loss of lean muscle and bone mass

Physical activity -sedentary living and absence of physical function (presence of strength)

Mechanical factors-oxidative stress, cell death, inflammation, hormonal dys-regulation, degenerative changes ( mitochondria, body tissues: joint, tendons, ligaments, muscle mass, neuro-muscular relations).

Lose 5 lbs. of muscle every decade, and adds about 10 lbs. of fat every decade.

Reduce muscle mass by 25-30% by the age of 50 .

Reduce muscle mass by as much as 50% by age of 60, with a high percentage of body fat.

Risk bone loss, back pain and metabolic syndromes.

Lose mind-body connection, coordination, speed, agility, quickness, balance which in turn increases risk of falling/injury.

Preserve lean muscle tissue which is the foundation of basic “primal” movement patterns that promote strength and vitality; manage metabolism.

Men and women* need to protect their heart against two dominating diseases: cardiac disease and stroke-- threatens the lives of 48 and 50% of North Americans each year.

PushPull

Bend (Hinge)LungeSquatTwist

Gait (walk/jog/run))

Aerobic Fitness/Conditioning Functional Strength Training

Aerobic Exercise:Reduce risk of heart disease, stroke,

osteoporosis, obesity, diabetes, symptoms associated with peri-menopause and menopause

Decreases biological age by 10 years or more by improving mitochondria function (which are responsible for energy production).

Increases VO2 max which coincides with improvements in cognitive function (motor, cognitive speed and auditory and visual attention) due to:

Increases in cerebral blood flow leading to increases in brain metabolism, production of neurotransmitters and formation of new synapses, which may slow down the disease progression (dementia, Parkinson’s, Alzheimer's).

“Can Sweating to the Oldies Improve Brainpower?”

IDEA Fitness Journal, September 2008

Resistance Training:Reduces markers of oxidative stress Increases antioxidant enzyme

activity.Slows as well as reverses the aging

process at the gene level (following 26 weeks of RT)

Reverse mitochondria impairment (24 months of RT).

Significant improvements in peak isometric strength (by almost 50 percent).

Lowers risk of age-related morbidity and mortality.

Dr Len Kravitz “Yes, Resistance Can Reverse the Aging Process” IDEA Fitness Journal, September 2008

1. Research shows…There is a direct relationship between physical

activity levels and mitochondria function and a inverse relationship between mitrochondria function and biological age over a lifespan.

Interval training (“Go Hard, Go Easy”) is one of the most effective ways to exercise at high enough intensity levels to significantly increase oxygen demands and ultimately slow the ageing process. Variables that affect intensity include: speed (velocity of movement), incline/resistance/load, relationship to gravity, range or movement, impact, whole body (integrated upper, core, lower body movement).

Develop adequate strength, stabilization and flexibility in key postural muscle groups,

Stabilize the core (spine, pelvis and shoulder girdle),Maintain posture and awareness of alignment in a variety of static positions,

as well as during dynamic movement,Achieve optimal static and dynamic balance,Incorporate basic, gross motor skills that utilize large muscles groups and

consume large amounts of oxygen,Incorporate compound movements that are built on the primal movement

patterns (a lunge with bicep curls, squat with overhead press),Progress motor skill intensity to increase difficulty and exercise intensity (a

stationary lunge to a backward/forward or walking lunge, with alternating bicep curl with dumbbells; varying tempo.

Develop secondary components of fitness alongside functional fitness (balance, coordination, agility etc)

1. 10,000 steps a day supported by national physical activity guidelines.

2. Squat and Lunges (and variations of) with attention to Q angle.

3. Hip Hinge or forward leaning with neutral spine.4. Power Up Posture.5. Intentional Stepping (weight bearing exercise).6. Defying gravity (un-loading the weight bearing

joints).7. Brain Gym-nastics.

1. Move throughout the day and accumulate up to 10,000 steps. Research from the Cooper Institute encourages 3,800 to 4,000 steps in order to reach the current guideline of 30 minutes of moderate intensity exercise per day and 4 hours per week (accumulative).

◦ 2 workouts a week “Easy/Moderate with RPE of 5 up to 60 min in zone 1 (50-60% max) * health

◦ 2 workouts a week “Moderate/Hard with RPE of 6-7 up to 40 min in zone 2 (60-70%) *weight management

◦ 1-2 workouts a week “Hard/Intense with RPE of 8 up to 20 min in zone 3”weight management and aerobic capacity

◦ 1 recovery day and cycle the intensity changes while promoting 10,000 steps per day.

2. Pedometers are simple and inexpensive body-worn motion sensors that are readily being used to assess and motivate physical activity behaviors. Research shows that when people tracks their steps it triggers an improved energy expenditure of 2,100 steps per day through motivation and increased exercise compliance.

3. Health Canada supports this method!

1. Ensure correct knee alignment in weight bearing by recruiting and firing the gluteal muscles- isometric contraction of the gluteals as you perform the squat and, or lunge (“Lotto winning ticket” technique).

2. Encouraging female participants to take their squat wider (to accommodate for the increased “Q” angle) to allow greater recruitment of the hamstring and better balance the vastus lateralis and medialis and balance between the quadriceps and the hamstrings—this will improve patella-femoral tracking.

1. Emphasize neutral spine-initiating the movement (forward bending) from the hip. Avoid trunk flexion.

2. Improve body awareness and functional strength of the core muscles especially the deep abdominals.

3. Coach proper movement mechanics such as “think long and strong”, “tip from the hip” etc.

4. Embrace this primal movement pattern as it is an essential ADL.

• Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull.

• Ensuring that spinal alignment is neutral so that the core can function efficiently to maintain both stability and strength while the upper and, or lower body is in motion.

• Powering up strength and endurance within the muscles that directly serve to protect the spine; in a way that optimizes static and dynamic performance.

“Brace” vs. “Hollowing” technique.

Aging- your body gradually loses its capacity to absorb and transfer forces however its not aging that influences posture as does:

Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow,

Poor postural habits -eventually becomes your structure, Biomechanical compensation → muscle imbalance, adaptive

shortening, muscle weakness & instability within the “core”, Body composition – increases load, stresses on spinal

structure, leads to spinal deviation, Workspace –ergonomics, Poor movement technique/execution/training , Injury -leads to reduced loading capacity or elasticity, Others:

*Posture is the single most common cause of painful soft tissue syndromes affecting the body! 80 percent of the population will experience back pain/injury and

the majority of conditions are in some way associated with postural dysfunction.

Powerful movements depend on every part of the spine being strong.

The spine coordinates whole body power via proper execution of movements or exercises.

Perfect posture pays dividends- by reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury.

More specifically:

Cervical spine gives your head freedom of movement,

Thoracic allows rotation of your torso,

Lumbar spines provides stability,

Sacrum provides the base for your spine to sit on.

Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine.

1. Equivalent to ‘stomping a bug”—short, intense bursts of vertical force through the weight bearing bones and joints (ankle, tibia, fibula, femur, hip/pelvis, sacro-iliac, lumbar spine) that mimic weight bearing activities of daily living ie- brisk walking, stair climbing, dancing, leaping and jumping.

2. Increases muscle and bone growth retention of both bone and muscle density and growth.

1. Involves unloading of the weight bearing joints—lifting out of the movement in the opposing direction to the earth’s gravitational pull.

2. Increases intensity and caloric expenditure through eccentric loading and concentric firing and greater working ranges of motion.

3. Preserves joint health and integrity.

1. Integration of mind with body to maximize neural synapses and minimize cognitive decline associated with aging.

2. Increases physical coordination through ‘cross-midline’ exercises (connects hemispheres).

3. Memorizing and performing movement patterns with cross-midline exercises is ideal for preserving memory.

*Contributes to lowering risk of mental diseases such as: Alzheimer’s, Parkinson’s,

Dementia and depression.

Combo I:March, step knee (skip)2 step touch/step touchIntentional step/step kneeStep touch/repeater (transition)Repeat Combo IIIa:Squat tap w 7/3/1 comboStep touch/repeater kneeRepeat with alt leg curl/skaterMarch 3/1 (transition) Combo IIIb:Step alt knee, marchSkater/power skaterG-vine/gallop (transition)Repeat

Combo II:Squat press/alt leg liftStand strong lunge/repeater kneeIso squats s-sRepeat

Combo IVa:Dead lift/lean n liftSide lunge n rowSquat power pressType rope squat/FlamingoRepeat

Combo IVb:½ Burpee/plankKneeling pulldownHip bridgeResisted plank/press upsProne extension lifts

Less… each day1. Fast, Fat and Fake foods2.Caffeine to 200mg/day3.Salt (≤ 1500mg)4.Saturated fats5.Dieting, skipping meals or late night snacking

More… each day1.Nutrient rich foods to sustain energy & balance blood sugars→ Benefits+2.Eat 5-10 servings of fruits & veggies*3.Protein with each meal/snack4.Drink 8-8oz (250ml) Water5.Supplement essential vitamin-minerals

1. Plan to eat more to eat less.2. Portion control for calorie

control.3. Plate size matters.4. Preparation pays off!5. Put to paper and relate food

intake to fitness goals.

1. Chek, Paul “Eat, Move and Be Healthy”2. Hagan, Maureen “Newbody Workout for

Women—6 Weeks to a Fit & Fabulous New You” and “GoodLife Fitness-6 Weeks to a NEWBODY by Penguin Publishing

3. Hagan, Maureen, “FIT-iology- the Study of Fitness In Action”, Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com

4. Kravitz, Len, “Yes, Resistance Training Can Reverse the Aging Process”, IDEA Fitness Journal, September 2008

5. Florence Peterson Kendall “Muscle Testing and Function” 4th Edition- Williams & Wilkins 1993

6. McGill, Stuart, “Low Back Disorders-Evidence Based Prevention and Rehabilitation, Human Kinetics

7. McGill, Stuart, “Ultimate Back Fitness and Performance”, 3rd Edition, Human Kinetics

8. Parore, Lee, “Power Posture- The Foundation of Strength”, Apple Publishing

IDEA Fitness Instructor of the Year 2006

IDEA International Program Director of the Year—1998

Vice President- Operations, GoodLife Fitness Clubs, Canada

Director of Education-Can-Fit-Pro (Canadian Fitness Professionals)

Licensed Physiotherapist adidas sponsored athlete Author of “FIT-iology-the

study of fitness in action, Volumes I-III Author of “GoodLife

Fitness—6 Weeks to a New Body” and “The Newbody Workout for Women—6 Weeks to a Fit & Fabulous New You.

Website: www.mohagan.com

Email: mo@goodlifefitness.comOr defyaging@golden.net