As a Grandboomer, you've reached the age where, like it or not, your body is slowing down. Love handles have appeared, and those college beers are starting to return around the waistline. Working out is a great way to maintain your appearance. Especially helpful is a mile or so daily walk. It invigorates the cardiovascular system and provides a nice outing.
Many Grandboomers are members of health clubs and are on a planned regimen. We're also more diet conscious than ever before. After all, this is the start of the best time of our lives!
Recently, the American Heart Association noted in a scientific advisory that weight lifting does improve cardiovascular health. Pumping iron, the AHA says is "strongly recommended for...cardiovascular disease prevention programs."
We're not suggesting you get to the point where you can pull a locomotive with your teeth...some basic press and curl exercises over a time period of as little as 10 minutes two or three times a week will help. The AHA adds that even those who have had a heart attack should consider weight training; as long as they haven't suffered major heart damage. Caveat: This program is not for Grandboomers with congestive heart failure, unstable angina or blood pressure above 160/100. Grandboomers in reasonable health who are interested might want to check with their physicians, but should be able to start a program at any time.
You may want to get a book to guide you if you plan to lift weights at home, or sign on with an instructor at your health club. Remember, the goal is long-term success. Don't over do it. Begin with weights well below what you feel you can lift...about 60% of your capacity. Your goal is to work muscles against resistance until they fatigue. Your program should consist of about 10 different exercises, with between eight and 15 repetitions for each exercise. Remember, you may start out lifting as little as five pounds. Add weight in small increments as you feel yourself gaining strength.
The AHA maintains that this regimen will lead to a lean body mass, burning calories more efficiently, and helping with weight control. Additional benefits are an improvement in the body's efficiency with sugar, decreasing the potential of developing diabetes, and a reduction in total cholesterol (especially the LDL or bad cholesterol).
George Kelley, associate professor of exercise science at Northern Illinois University, and lead author of the study commented on the feeling some people have that pumping iron will increase your blood pressure. Perhaps they see the expression on the faces of those Olympic lifters and feel their blood pressure must be to the bursting point.
The opposite is true, according to Kelley. In tests, he found that in people with normal or slightly elevated blood pressure who participated in moderate weight training, systolic blood pressure (the larger number) decreased by 2% and the diastolic levels dropped 4%. Even these modest reductions serve to lower the risk for stroke and coronary heart disease.
Here's a tip on obtaining weight lifting equipment. Lots of people start...and stop. Their weights, mats, benches, etc., end up in the garage or become yard sale items. Students of all ages pump iron and like to upgrade their equipment. Since you only need a "starter set", check around the neighborhood or visit some yard sales. Just be sure not to hurt yourself lifting the weights to bring them home. Remember the advice above, lift only about 60% per load until you've got them all. For those weights you've left behind...give it your best Aaarnold: "I'll be baack."
© 2012 Created by Myles Bristowe.
