Growing
up side by side with all our might
The
time has come to open the door and walk through. Youth isn't exactly
ancient history, but it and the dust around it has settled in the
past. Nod and toss a mock salute. What youth didn't do for you,
you must do now... pick up the pieces and put them together. That's
why today you stand beyond the door and on the gym floor. Say goodbye
to the child, but be sure to take the kid with you.
The
men or women who, over the years and by accident or design, built
a foundation of muscle, fed themselves decently and treated their
body fairly are rare and far ahead of their neighbors. They can
step into a training program and proceed without the turmoil of
emotions and toil of mind necessary to center themselves and aspire.
Those
sterling characters who started their robust fitness venture years
ago and have persevered are aware of the precarious twists in the
road ahead. They are even more rare and accomplished and will not
be thrown off course.
The
few who gather in a tight circle around the piles of iron and steel,
belt and wraps dangling from their strong grips, access the hairpin
curve that edges the heights of the mountain they've climbed for
so many years; they lead where no one has led before. Tilted heads
studying, narrowed eyes focusing and knitted brows concentrating,
they resourcefully improvise the next uncertain move. Stoic grins
crowd their faces.
There's
a smart way to go for each of us, depending on our fitness level,
experience, constitution, health, means and available time. Here
are some non-technical generalizations about aging based on my limited
observations:
~
Needless to say, the timeless teens and the twenty-some fly high,
far and fast. They are not, however, invincible; they strain and
they break, they overtrain and complain. Age... it begins.
~
The terrific thirty-some grow, muscularize, further perfect shape
and tone, and they gather and apply wisdom. Injuries and plateaus
are responsible for the latter. Risk taking, heavy weights and mean
persistence do their job yet take their toll on the hardcore. Growing
up and growing older... it continues.
~
Forty-some, frivolous and frantic, provides a stretch of positive
growth for the trainee who didn't ignore his responsibility to fitness
for a regretful length of time -- the longer out of the loop, the
bigger the penalty. The slightly abused or negligent pick up where
they left off after dutifully and painfully reestablishing their
parameters. Strength, muscle size and definition can be achieved
by the tough, perceptive and determined, given time, and time moves
on.
~
The overused over-forty can do wonders to restore his or her health
and well-being, control body weight, improve energy, strengthen
the back and flatten the stomach. Self-esteem is added to the bargain.
There's no time or effort to waste... ever again.
~
The early fifties rock on as you suspiciously glance over your shoulder.
A ding here and a ding there become more frequent and last a little
longer and cause more concern. Human nature, I guess. To push or
not to push, that is the question. We hesitate briefly, yet we don't
stall and we don't fall apart. Caution is coolish... fear is foolish.
We're hanging in there, mister and sister, as we head for sixty.
Very becoming.
~
The sixties are where I draw a temporary line... it's as far as
I've gotten and I'm all eyes and ears. It seems the curiosity and
care I integrated and the wisdom I collected during the downside
of the fifties have given me a head start on the big six-oh. I'm
on an ascent that I hope and trust isn't a rare and isolated phase
or a fluke. I'm stronger, healthier and fitter than I was five years
ago. Last Monday, Laree and I had the gym to ourselves 'cuz we closed
up shop early... Memorial Day. We trained casually with the floor
empty, the sounds off and the lights low. We're crazy. I squatted
430 and deadlifted 460. No big deal and I ain't braggin', but it
indicates reasonably sound condition.
At
any age under any circumstances exercise and eating right will support
the body, mind and spirit of every participant. The younger you
start, the better the foundations. The longer you continue, the
more durable the structure. The later you start, the more dramatic
the life-sustaining renovations you experience. Never to have exercised
with at least moderate passion is to have somehow withheld opportunity
and dimension from your life. It's never too late to start.
Okay,
already. What do we do?
The
largest group of less-fortunates is the once-in-shape, now out-of-shape,
over-forty-yet-not-one-hundred, back-in-the-gym and wondering-what-to-do
bunch. What they must do is... well... start; get the immovable
object in motion and keep it in motion despite all imaginary and
real obstacles. This demands desire, commitment and guts. If these
can't be arranged, it's back to the TV or job or refrigerator with
their expanding britches and narrowing arteries and diminishing
muscles and failing self-image. Face the facts, consider the consequences
and hop in the pool; the water is fine. Exercise, eat right and
be happy.
Wow.
Aren't you glad you're past that stage? To those who are not I usually
say some thing like this...
What
must be done? Exercise vigorously three days a week with the weights,
and throw in some aerobics between workouts. It's wonderful, exhilarating
and joyful. It's a challenge: a challenge that restores the body
and revives the soul and regulates the emotions. What have you got
against challenge? Too hard, too much trouble, no time, no interest,
no courage, no confidence... exactly what is it? And about eating
right... can we put some order in the menu, increase the meal frequency,
add some protein and lower the sugars? Can we dump the junk and
add living food packed with goodness? Can we apply discipline and
satisfy our body's needs and not our cravings? Absolutely. It takes
time to rethink exercise and diet and embrace them for the rewards
and benefits they offer... and the downright fun and fulfillment
that accompanies action and control.
Has
it been awhile? To the vast group of deconditioned I say this: Take
heart and start walking. Over the weeks add mild jogging to your
walking and do ten minutes of crunches and leg raises at some specific
time during the day (before dinner, before breakfast). Start planning
to expand your exercise to the gym floor. A good gym can be a refuge,
a rewarding diversion, a place of redemption and that bracing, long-absent
challenge you need for fulfillment. Without these we wilt.
Once
in the gym (and, please don't put it off... see you there) do a
little aerobics for warm-up, some crunches and leg raises for midsection
and one basic exercise recalled from your past experience for each
muscle group, two sets times ten repetitions.
Hazy-days
reminder:
Chest...
bench press or dumbbell fly
Back... overhead pulley lat pulldown or seated lat rowing motion
Shoulders... bar or dumbbell press or sidearm lateral raise
Biceps... barbell curl or dumbbell curl
Triceps... dips or pulley pushdowns
Legs... leg press or squat... plus heel raises
Three
whole-body workouts, three alternate days a week for the first month
as you practice, concentrate on the task at hand and the muscles
at work, observe your surroundings, smile, nod and be extraordinarily
happy. You are an extraordinary person applying quaking courage,
reluctant responsibility and staggering persistence. These, too,
are about to flourish and thrive.
Curious:
What needs to be said about the technicalities of the workouts (sets,
reps, exercises and combinations) is just... so technical. Workouts
are workouts, mixed and matched to people, situations, circumstances,
genetics, injuries, the past, the present and the future, moods,
attitudes, doubts, conclusions, chemistry and character. What we
think about and talk about between the lines is where the real questions
and answers are exchanged.
Men
and women, you are building all the main muscles throughout your
body for balance, efficiency, health, strength and appearance. And
today, what works for him works for her. As the climb continues,
the course will change, but not much. That's another matter. For
now don't wander from the basics and don't expect miracles beyond
the one that you are experiencing. Enjoy yourself and continue to
be hopeful and positive -- the perfect environment for muscle building,
health and long life.
There
are more specific categories of training and aging and we'll cover
them as time goes on. Let's give Old Man Time a break and stir up
trouble in another neighborhood... another corner of the big blue
sky.
I'm
into some serious dive-bombing and zero gravity stalls... testing
the integrity of the wings and will.
See
you there.
Dave
Draper
Duty
calls, bombers. Stay strong, be alert and look out for your brothers
and sisters.
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