Getting older and Better
Not too many youngsters worry about aging – it’s natural not to think too much about the distant future. And besides, if you have a healthy, optimistic ego, you probably think you won’t ever get old. Well, here’s the truth: You will either die early or you will gel old. Neither is a particularly pleasant thought, is it? So let’s accept the inevitability of aging.
Whatever age you are now, you should make the needed changes to prepare for your older years. Age itself does not automatically preclude your being both strong and well built; healthy, fit, and virile. There are thousands of people of both sexes who are in their seventies and eighties, and are in better physical condition today than they were in their forties. Not only that, but because they have chosen to follow proper exercise and diet program, many of them look more vital and healthy than they did in their younger years.
Let’s admit right from the start that we can not totally defeat age. However well preserved we are, however strong, fit, healthy, irrespective of feeling full of pep and energy or whether or not we can keep wrinkles and for levels down to a minimum. There will be certain things about us that will give away our approximate age. Some people even resort to regular face lifts (they need to be regular because they drop every year or two), tummy tucks, and for vacuming … but there’s always an age giveaway somewhere.
So, realistically, the best we can hope for is comments like, “Wow, do you ever look good for your age!” Or, “Hey, you must be thirty years older than me, but you look fantastic!” Only seldom will you get a resounding: “I didn’t know you were sixty-five, you look like you’re only in your forties!” Well, you may get the comment regularly, but invariably the individual will be knowingly stretching the truth somewhat. Think about it. You probably know people who are well preserved, who are fit, youthful, and strong for their age, but you know really that they are no spring chickens.
Don’t let me get you down. You can look good as you get older. There are strange compensations that come with added years. Here’s what Vince Gironde told me: “As you get older, find that it is easier to keep for levels down the muscles have better delineation.“
Another aid to the older bodybuilder is that you will know your body intimately. Older people can make changes almost from day to day. In his sixties and seventies, for example, John Grimek could, at will, alter his body weight up or down by ten pounds within only a few days. “From experience you have better control,” he says.
The following are my suggestions for holding on to your vitality, strength, energy, and physique right into your autumn years:
Workout on day one, the next third on day two, and the final third on day three, Doy four is a rest day. On day five train the first third again, day six is the second third, day seven is the final third. Rest on day eight. This is known as the three-days-on, one-day-off routine.
As an alternative to this, you might split your workout in two and perform half your routine on day one and the other half on day two. Day three would be a rest day, and day four would be the first half again … and so on.
This is an ideal routine for those who like to keep the weekend free. You can train on Mondays and Tuesdays, and on Thursdays and Fridays.
The older you get, the more attention you must pay to warming up before attempting stren. vous poundages. Exercise style should never be sloppy. Definitely no bouncing, hoisting, bridging, fossing, or uncontrolled swinging. Keep control of the resistance at all times.
It is a good idea to perform all your triceps movements in one workout (presses, bench presses, dips, triceps stretches). All your movements involving the biceps should be kept 10- gether too (curls, chins, pulldowns, rowing). This is known as the push-pull method and allows the joint action involved to get sufficient rest between workouts. The wear and tear on the joints is halved. In similar vein, keep strenuous exercise involving the knee joint to twice-weekly workouts. Many bodybuilders, for example, train their chests and shoulders on separate days. This would subject the joints to excess wear and tear. After a layoff always return to your training very slowly.
Start with one extremely light set of each exercise. Gradually increase the poundages and sets each workout. Soon you will be back in the groove.
Plan slow, gradual increases in exercise intensity, duration, and frequency. Train each body part on a split routine, twice per week. Split your routine into three parts and train a third of your weight.
Take a daily multivitamin mineral one-o-day pill. Supplement with additional vitamin C to bolster the immune system, and vitamin E to enable blood cells to carry more oxygen. Further supplementation such as iron or calcium may be recommended by your doctor.
Don’t do it! If right now you are cought up in the tobacco habit, do whatever is necessary to stop. That first month without nicotine con be hell, but after that period you will be so against cigarettes that you will hardly be able to believe you were once a smoker. You will probably not crave cig. arettes again. I don’t want to list the horrendous things associated with smoking, since enough publicity has been produced of late to put smokers into a state of shock. Sufficient to say that cigarette smoking is one of the most damaging things you can do to your vital organs. Stop to day.
There’s a lot of anti aging food. But First things first, older people should eat smaller amounts of meal, always lean (cut the fat off) or try to stay with fish or poultry. Much of your food should consist of fresh fruit, whole grains, and vegetables. Sugar (including raw sugar) and honey should be kept of under thirty-five pounds per year. (The average, U.S. consumption is 100 pounds per year.) Avold soft drinks and high-sugar foods by checking the labels on all items. Never overload the stomach of any one meal.
Work only of a job you enjoy. Most U.S. and Canadian centenarians work for themselves, and the most common single reason given for reaching advanced old age was that they never worried about anything. Try to keep your family intact. Divorces and separation from children or loved ones are not conducive to achieving healthy old age. Avoid stress it possible.
Begin every workout with five or ten minutes of various stretches. You can change them around or try new positions all the time. Start by sitting on the floor and stretching out to touch your foes. Then move your feet out to your side and feel the pull in your legs and homstrings.Be inventive. Hold each stretch for five to ten seconds. Then release slowly. Do not bounce or move ballistically. All stretches must be done slowly and with caution, know. Real men don’t eat quiche. And real bodybuilders don’t stretch. Well, times they are changin’. As you get older. you need to stretch It’s important that muscles, tendons, and ligaments be kept long and limber. It’s good to have the fullest mobility in your joints.
Your weight-training exercises can be made aerobic by using lighter weights, more reps, and less rest between sets; but the drawback is that you probably won’t be holding on to as much mass if you train in this way.
Personally, I would keep my aerobic activity separate from bodybuilding workouts. Take three to five aerobic breaks lasting from Twenty to forty minutes by going for a long power walk arms swinging high, legs striding out, log, cycle, row, swim, or hike. Or you may prefer assorted aerobics to music, dancing, jumping, arm waving, twisting. The basic idea behind aerobic pro. grams is to promote fitness cardiovascular and fat loss. You should aim to elevate your heart rate and keep it elevated for the duration of the routine. It should not exceed 80 percent of your maximum heart rate.
Subtract your age from 220 to estimate your maximum heart rate. For example, a person who is fifty years old hos a maximum heart rate of 170 (220 minus 50). Eighty percent of 170 is 136. This person should try to exercise to a point where his or her heart rate is elevated but does not exceed 136.
Water, water everywhere but not a drop to drink. Scientists tell us that we are composed of about 70 percent water. They also tell us that we need eight to ten glosses a day to keep in optimum health. What we are seldom told is that a heck of a lot of this planet’s fresh water is undrinkable. Heavy Industry, especially around big cities and the Great Lakes area of Canada and the U.S.A., has polluted enormous underground oceans of water. Topwater is treated with chio. rine and other chemicals to “cleanse” it for human consumption, but still there are doily reports from all over the country about unsafe water supplies. Right now supermarkets, restaurants, and drinking establishments are selling, in record amounts, specially bottled water shipped in from France, Sweden, and Italy. What a catastrophe. North America, the land of a zillion lakes, streams, and rivers, has become the world’s biggest importer of bottled drinking water. True, some of this consumption is motivated by the excitement of tasting pure French mineral water from “La Source,” but an ever increasing amount is consumed from outright fear of drinking from our own potentially unreliable water res. ervoirs. Water, fresh pure water, is essential to optimum health. We must seek it out and consume six to ten glasses per day
Negative thinking is linked to poor health. Many psychologists believe that what we think, whether written, spoken, of merely remaining in our minds, determines our behavior, health, and well-being. If we allow ourselves to sing the blues for too long, we are inviting health problems. In one study involving several dozen people aged sixty to ninety, those with negative thought patterns, who were pessimistic in outlook, fended to have lower levels of certain immune system cells than those of a more optimistic frame of mind.
Try not to allow negativism to rule your outlook. Life is yours for the making. That’s why you’re reading this book. You believe that you can control your own success. It’s not reality itself that produces frailty and poor health, but the way we handle and consider that reality.