How Fitness Goals And
Methods Change as People Age by Debra Melani -
Scripps Howard News Service
Howard Wallin looks like a water skier
balancing on one ski. His toned runner's legs are bent at the knees, one foot
firmly planted, the other perched in the air inches above the gym floor.
His arms are outstretched, his body bent
slightly forward, as he clutches two handles on a long cable anchored to a
Wallin stares straight ahead, his expression
determined, as his trainer encourages him to maintain his precarious pose.
Many other 52-year-olds would be shaking in
their sneakers. But Wallin has maintained a fitness focus throughout the
The following profiles of Wallin and two
other fit-focused people illustrate how exercise philosophies can change as we
At 24, Britney Holt knows why she works out
with the fervor of a toddler just given free rein on her parents' big, bouncy
"I want to shape up and look good, of
course," said Holt, a Denver resident who runs, golfs, in-line skates and pays
a trainer to push her hard during weight-room workouts.
Most people under age 35 exercise chiefly
for better body image, fitness experts say. Sometimes they overexert themselves
and ignore important fitness aspects, such as core-strength and flexibility
exercises. But they have age on their side.
"Younger people can get away with
overtraining and bounce back quicker," said Linda Burris, athletic director a
Denver fitness club.
Lack of time accounts for much of the
younger set's narrowly focused, high-intensity exercise, experts say.
"Right now, I'm working three jobs. It's
hard to find time to fit workouts in," said Holt.
Many young adults also face the time
constraints of new parenthood, Burris said.
Many clubs, including hers, have responded
with pre- and post-natal workouts and total-body, 30-minute lunchtime classes.
Lifestyle, goals and fitness level all help
define workouts, experts say. With Holt, a payroll accountant who sometimes
spends 12-hour days in front of a computer, warding off repetitive-motion
injuries and weight gain from hours of inactivity could be a focus.
Personal trainer Kenneth Moulaison
incorporates circuit training in Holt's routine, which alternates quick bouts
of strength and cardiovascular exercises for a fast, total-body workout. He
does it both for efficiency and to keep her interested.
Regardless of their resilience or
high-intensity goals, the younger set still should vary workouts, stretch, warm
up and cool down, experts say.
"The industry has evolved," Burris said. The
days of nothing but high-impact running and aerobics should be gone, she said.
"We are learning all the time the things we did in our 20s and 30s, just
pulverizing moves, aren't the best things to do."
Howard Wallin stands on a rubbery
half-sphere called a BOSU, a tool increasingly used in fitness clubs and
studios to fine-tune balance and build core strength.
A baby boomer, Wallin, 52, has heard
repeatedly from his trainers: Keep the back and abdominal areas strong or face
the aches and poor body mechanics that plague his age group.
"Close your eyes," his trainer instructs
Wallin, who so far has maintained his balance while performing arm exercises on
his unstable platform. He obeys and immediately pitches forward, his eyes
springing open as he throws his arms out to catch himself.
Having her older clients close their eyes
while performing balance moves works on something called proprioception -- the
body's ability to know where it is in space, says Taryn Gilbert, Wallin's
Balance and proprioception decline with age
but can be preserved and even regenerated with exercise, she said.
While Wallin has always been fit, the Denver
resident's workouts in midlife have transformed.
"My standard exercise routine used to be to
run five miles a day," Wallin said. "And I didn't spend a lot of time
Wallin still runs. But knowing his muscles
are losing their elasticity and his body is more prone to injury, now he
focuses more on stretching.
He also gave up racquetball and alternates
running with mountain biking and using low-impact cardiovascular machines at
the club to protect his aging joints. And he focuses on core-strength exercises
to keep him on his feet.
When people near midlife, their focus on
looking like Arnold Schwarzenegger or Madonna switches to wanting to stay
active, Gilbert said.
"When they reach their late 30s and 40s,
they start coming to me because they want to feel good; they want to alleviate
back pain," she said.
Jack Lawrence has a motto: Take it slow.
That's how he eased himself into running 24
years ago -- when he was 58. That's how he does his stationary bike and
weight-room routines at the local YMCA three times a week. And that's how he
manages training for the 10-kilometer Bolder Boulder footrace every spring.
Two years ago, he finished first in his age
group in the annual 10K. He was 80.
"I've never believed in doing something
until it hurts. Do it until it feels good," said Lawrence, now 82, a Boulder,
Fitness experts echo Lawrence's philosophy
when working with seniors.
"We start out slow. We go with the range of
motion they can handle," said Marybeth Idoux, associate fitness director at the
Boulder YMCA. "We use lighter weights."
Assuring that seniors do a full range of
motion during weight-lifting is crucial so that they can retain that range in
daily life, Idoux said. Maintaining strength, balance and range of motion are
key in the senior age group, in which falls are the No. 1 cause of injury.
"They just want to be able to keep doing the
simple things," Idoux said, recalling a woman who was thrilled to report that
after years of being unable to start the lawn mower, she now could manage
Lawrence, a retired Navy officer and former
elementary school custodian, has a loftier reason for staying healthy. "My goal
used to be to live to be 100," said the talkative father of six, grandfather of
11 and great-grandfather of one. Then his mother lived to be 101.
"And I said, 'My goodness, lots of people
live to be 100. I guess I'll go for 110.'"