Weight Training for Longevity Stay Strong, Flexible and Functional as You Age

We all lose function as we age, especially as we move past 50. Muscle and strength, flexibility, aerobic (cardio) fitness, and even memory and brain function start to decline in various ways for all of us. It's called aging. But it need not be dramatic.
The reasons for this age-related decline are many, including genetics and lifestyle behaviors. Over time, muscle and brain cells may begin to reproduce less efficiently, and you may undergo rapid hormone changes as well.
For people concerned with living not only for a long time, but also for a strong time, the lifestyle factors that you can manipulate to sustain function into senior years are nutrition, physical activity, and active intellectual stimulation. It's also wise to avoid destructive habits like smoking, drugs and excessive alcohol consumption.

The Five Pillars of Wellness, Longevity and Life Extension

Living well into senior years is not just about lasting a long time; it's about having optimum function during those years. Here are the five pillars of wellness and function:

• Lean weight
• Strength and muscle
• Aerobic fitness
• Flexibility and balance
• Healthy eating and wellness

Physical Activity - Weights and Cardio

Doing both aerobic exercise and strength training will enhance muscle strength and improve blood flow to your muscles, heart, and lungs, resulting in superior fitness.
Exercise guidelines promote the minimum amount of exercise equivalents required for health. In summary, the guidelines are to do moderately intense cardio (such as fast walking) 30 minutes a day for 5 days a week, or vigorously intense cardio (such as jogging or running) 20 minutes a day for 3 days a week. In addition, it's recommended that you do 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise, twice a week with at least two days break in between, plus flexibility and balance exercises 2-3 times a week.

A Basic Strength and Muscle Weight Training Program

It’s worth reading up on introductory weight training information before starting this program, or any program for that matter. These exercises use the standard free weights and equipment found in most gyms. All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period. Take care with injured or dysfunctional joints.
The basic program includes:

1. Warm up for 10 minutes with light aerobic exercise.
2. Squat (or leg press)
3. Bench press (or chest press)
4. Deadlift
5. Crunch
6. Seated cable row
7. Triceps pushdown
8. Lat pulldown
9. Overhead press
10. Biceps curl
11. Cool down, stretch

Healthy Eating -- Ensure Enough Protein and Antioxidants

Careless eating is something to guard against at any time, but it may be especially important in senior years. It's tempting to slap together a white bread sandwich, perhaps with jam or cheese, but it's important to include fruit, veggies, whole grains and quality low-fat protein in sufficient quantities.
Seniors doing weight training might require more protein than their sedentary colleagues. This is in line with sports nutrition recommendations to increase protein consumption a few points in strength-training athletes, particularly in the muscle-building phase of training.

Goals for Senior Weight Trainers

• Maintenance or enhancement of muscle mass
• Improvement in strength, balance and flexibility
• A lean body with minimal abdominal fat
• Enhanced insulin sensitivity
• Lowering of blood cholesterol, triglycerides and glucose, and an improvement in the good HDL cholesterol
• Maintenance of, or improvement in, bone density and strength

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