GOOD FITNESS BEGINS WITH FIVE AREAS OF FOCUS
By Christopher B. Robrahn
Fitness Contributor
COVID-19 has certainly reoriented our approach to life over the last couple of months. One major change was the closure of exercise and physical fitness facilities. As a gym member for years, my own reaction was the need to “cover my bases” in all areas of fitness and retain and remain athletic, fit and healthy until after the pandemic passes. While states are allowing gyms to reopen in some cases, I’m sure members will need to take steps to “keep distance” and spray down equipment before and after use (besides many others). Remember, whether you work out at home or use a gym facility, make sure and address 5 “areas” of fitness. These are especially important for men above the age of 40 to remain healthy and viable as the years pass.
The five areas are as follows: 1) muscular endurance 2) muscular strength 3) cardiovascular or endurance training 4) balance and 5) flexibility
Lets be honest, if you are over 40, it can get harder to maintain that trim and athletic look and a strong frame. You have to train and give it the importance it deserves. Without some serious attention, you can end up with challenges with simple things like the ADL’s (activities of daily living) by the time you reach old age. Exercise can help to keep you vibrant, confident and good self esteem as time passes. “The world is your gym” , meaning, if no athletic facility is available (or you prefer not to go), you can train in all these areas at home.*
Muscular endurance and strength training both involve work with your muscles through resistance training. “The word “resistance” should clue you in. Most of us think of training in a pleasurable sense. If you want to train effectively, you need to engage your muscles in a way they haven’t been. You must challenge them … and yourself. Your body will respond to the challenge! Muscular endurance allows your muscles to gain strength through repetition and allows you to be more active… longer. Muscular strength training involves a single repetition (like a bench press or bicep work). It is a barometer of “absolute strength”. You can consider bodyweight training (with push ups) for endurance work and some simple barbells and dumbbells for absolute strength (and for some endurance work with lower weight). I’d start off slowly and even training with a friend can be helpful.
The term “endurance training” generally has to do with cardiovascular work. Cardio work is essential to good health and to progress with your strength work. Cardiovascular training raises the heart rate and challenges the heart and its capability to carry oxygen and carbon dioxide and other nutrients that are essential for bodily function. When you train you heart, you are enabling it to carry more and in a stronger way than if you weren’t training. More than your heart, the whole respiratory system is engaged. Fat and calories are burned through endurance training. Even a walk or some simple treadmill, stairclimbing or elliptical work in the gym can yield some great rewards, but “movement” in general is essential. Our bodies are made for movement to remain healthful.
So why is “balance” a part of this list? Because as we age, balance becomes increasingly challenging. Older adults can find good balance a real challenge and can fall easily. Simple exercises that focus on good balance should be incorporated for people of any age, but certainly as one reaches middle age or above. When was the last time you stood on one leg for 2 minutes? How often do you see someone who is 50 who does hand stands?
Doing a “stand on one leg” exercise (while stretching) is something I do every morning.
“Flexibility” should always be included on this list and should be something included in any workout. Our bodies are made to be flexible and it deteriorates as we age. Some simple stretches when you start a workout can help with some of the exercises that come later in your effort. Probably isn’t wise to start a workout with weight training without some sort of warm up with some flexibility work. I’m always doing a “static stretch” with the ceiling at home as my first warm up with my morning workout. It helps prevent injury to joints and muscles once you start your regular fitness routine.
Some people add “vitality” or the “mind spirit” link as a part of this group, but I’ll talk about that in a future discussion. For those of us in our 40’s and beyond, physical exercise is a must for a viable and healthy life!
*Always consult your physician prior to starting a workout or fitness program if you haven’t been active previously. Should you experience discomfort beyond normal exercise, contact your physician immediately.
About the Author:
Christopher B. Robrahn is an independent financial advisor in Wichita, KS, running his own investment firm for over 20 years. He has been a fitness enthusiast for most of his adult life, is studying to be an ACE certified personal trainer on the side and host of the weekly podcast program, “Spirit of Fitness” (www.the-cbe.org) in its 7th season of broadcast.
