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The5KeystoFitnessOver48Let’sfaceit,lifeafter48isDIFFERENT.Yourprioritieschange,yourlifestylechanges,andyourBODYchanges.
Thatiswhywecaresomuchaboutthiscrowd,becausetheworkoutthatUSEDtoworkjustwon’tcutitanymore.
Sure,whenyouwere20,30,maybeeven40youcouldgoout,pushyourselfinarunorworkoutforanhourandwakeupreadytogothenextday,butnowifyouoverdoit,youpayforitphysicallyforaweek.
ItkillsmeeverytimeIseethelatestworkoutcraze,becauseforthelast10+years,everythinghasbeenaboutINTENSITY.
EveryonewantstogetEXTREMEwithexercise…P90X,Insanity,CrossFit.Youmayhavebeenabletodothatwhenyouwere25(thoughit’sdebatableifitwasgoodforyoutheneither),butit’sdefinitelynotgoingtopromotelong-termfitnessifyouare50+.
Sothisweek,let’slookatwhatyouneedifyouwantafitnessprogramthatisgoingtoENHANCEyourlifeandkeepyoumovinglikeachampforyearstocome:
1)VisionPossiblytheMOSTneglectedofallthesenseswhenitcomestoexerciseissight.Ifyoucannotseewell,youcannotmovewell,andyethowmuchofyour“workout”doyouspendworkingtoimproveyourvision?
Myguessiszerominutes.Thatisbecausewehavebeenledtobelievethat“exercise”isaboutcrushingyourmusclesandlungs…notimprovingyourlife.
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ButifyoureallywantyourtimespentinthegymtoENHANCEtherestofyourlife,youhavetotakethetimetoworkonyourvision.How,youask?Hereisasimpledrillthateveryoneshouldbedoing:Near/far.
Todothisdrill,lookatsomethingveryclosetoyou;youcanuseyourhandveryclosetoyourface.Thenlookatsomethingfaraway.Payattentiontohowlongittakesyoureyestorefocus.
Thisisaimportantskill,yetwithallofourcomputerandcellphonetime,wearesousedtolookingatthingsthatarearm’slengthfromus,thatfocusingonotherdistancesbecomesworseandworse.
2)BalanceLet’sdoaquicktest.Standononelegfor10seconds.Nowtrytheotherleg.Howdidthatgo?Ifyoustruggledatalloneitherside,itmeansyouhaveaHUGEopportunitytoimproveyourhealthandfitness.
Whilebalanceisnevergoingtobethenextfitnesstrend,ifyougolf,ski,bike,run,ordojustaboutanythingelseonland,youneedyourbalance.
Tostarttrainingthis,startbyputtingyourfeetrightnexttoeachotherandcloseyoureyes.Doyoustarttosway?Ifso,thisisyourfirstexercise!
Practicethisdailyuntilyoucanstanduptallwithoutswayingwitheyesclosed,thendotoasinglefootwitheyesopen.Eventuallyyouwillwanttoworkonstandingononefootwithyoureyesclosed!
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3)MobilityWouldn’titbeawesomeifyouwerenotsostiffallthetime?Mobilitytrainingisaboutgettingyourjointsandmusclestomovemore,withlesseffort.
Thistendstobemoreofanissueforourmen,butanyonewhocannottouchhisorhertoesshouldcareaboutthis.
Thetwoareasthatcausethemostproblems:theupperback/shouldersandthehips.
Andifthesetwoareasaren’tmovingwell,it’sgoingtobeVERYdifficulttostayactiveforlong.Injury,pain,soreness,andfrustrationarejustaroundthecornerfromstiffness.
Tohelpwiththis,hoponafoamrollerfor10minutesadayandworkoutsomeoftheknotsthathavebuiltupinyourupperbackandhips.Itmaynotfeelgreatatfirst,butjustlikeagoodmassage,itwillleaveyoufeelingloosenedupafter!
4)CorestrengthCorestrengthisHUGEforkeepingyoufeelingyourbest.HaveyoueverheardtheideathatALLstrengthstartsatyourcore?Thatmeansthatwhetheryouaretryingtopickupyourgranddaughterorputyourluggageintheoverheadcompartmentontheplane,youneedcorestrengthFIRST.Tome,thecoreincludesbothyourabsandyourbutt.Twotestshere:
1)Plank:canyouholdonefor90seconds?
2)Singlelegbridge:let’sgofor60secondsoneachleg.
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Note:youshouldnotfeelEITHERoftheseinyourlowback.Ifyoudo,stoptheexercise…thatisyourmaximumtime.
Now,TRAININGyourcoreandbuttinvolvemorethanjustthesetwothings,butthiscanbeagoodplacetostart.Practicetheseuntilyouhitthosetimes,thenyoucanstartworkingonsomemoreadvancedmoves.
5)PowerYoumaynotrealizeit,butpowerisMOSTimportantasyouage.Poweristheabilitytomovequickly(withouthurtingyourself).
ButwhilemostpeoplethinkaboutPRODUCINGmotionquickly,let’sthinkforamomentaboutCONTROLLINGmotionquickly.
Ifyoutripoverthecurb,whathastohappen?Yourlegneedstorecoverrapidlyandthencontrolyourwholebodyweightbeforeyoucrashtotheground.
Ifyouareskiing,youbetterbeabletoquicklyadjusttothechangingterrainunderneathyou(especiallyifyouwanttokeepskiinglikeyouusedto).
Ifyouarethrowingthetennisballforthedog,youbetterhavecontrolofyourshoulder…otherwisethatrotatorcuffisgoingtostart“talking”toyou.
Theolderyouget,theMOREpowerisimportanttoyourlife.
YoumayhavenoticedthatIdidnottalkatallaboutstrengthtrainingorcardiotraining.Thatisbecausethosetwoareasoffitnessgetmorethantheirfairshareofattention.
Thetruthis,whiletheyareimportantforANYONEandanyage,the5thingsabovebecomeincreasinglyimportantonceyouhitthe50-yearmark.
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AndwhatanimportantpartofyourlifetoprioritizeYOUandyourhealth!Youhavespentthelast48yearsfocusedonyourfamily,yourcareers,yourcommunity,etc.
It’stimetospendthenext48(ormore!)yearsmakingsureyouarefit,active,andabletoenjoyallyourhardwork.Enjoyyouradultchildrenandgrandchildren.Enjoyyourskiing,golfing,hiking.Enjoyyourtravel,seeingtheworldandparticipatingintheadventure.YouhaveearnedtherighttomakethistheBESTtimeinyourlife.Don’tletyourfitnessholdyouback.Andifyou'rehavingtroublewiththisonyourown,that'swhereapersonaltrainerorfitnesscoachcanREALLYhelp!
Idohopethatthisreportgaveyouagoodstartingpoint,butifyoufeellikeyouwantorneedmore,giveusacallat(408)370-1739oremailusatinfo@mintconditionfitness.comandwewillbeexcitedtohelpyoumakeTHISthebesttimeofyourlife.
ToYourSuccess,
ColinTriplett,OwnerMintConditionFitness16LyndonAve.#102LosGatos,CA95030(408)[email protected]
