You may think you are too old to start a fitness programme…But you couldn’t be more wrong.
I want you to Meet Mick, our Oldest Growing Younger Client. He’s 84 Years Old and is literally Growing Younger every time he steps into the gym.
Mick came to us 4 months ago because he understood the importance of getting stronger, but his main driver was to beat diabetes by using exercise and nutrition and to be active enough to play with his young grand children,
When you get reasons like this, age becomes insignificant.
There is literally no other programme catering to someone Micks age and when he heard about the Growing Younger Programme he jumped at the chance to take part.
|Weight||70.5 kg||69.8 kg|
|Lean Muscle||48.15 kg||51.09 kg|
|Fat %||31.7 %||26.8 %|
When we approached Mick’s training programme, I knew that Strength was to be one of the primary focus, and it is important to mimic day to day movement patterns.
This simply helps challenge him to that it can cross over into real life. Working this way is critical in aging successfully. Exercises such as squats and row’s that use multiple muscle groups at the same time are essential.
We Lose So Much Muscle When We Age…
It’s true that the aging adult loses 30% of their muscle mass from their peak in the 30’s to the age of 70, and this decrease increases in an accelerated fashion after 70.
What’s also important to know is that the lower body strength declines faster than upper body strength. This has a huge impact on our ability to do activities of daily living (ADL) such as walking, negotiating steps, household chores anything physical you need to do.
Mick, despite his age and having painful knees managed to improve his leg strength significantly.
The key this was to simply choose an appropriate squatting pattern that he could safely do with no pain.
Below you can see the exercise choice and the improvement.
The Goblet Squat
|Start||3 kg for 15 Reps|
|End||10 kg for 15 Reps|
The Goblet Squat, which is a fantastic lower body exercise working all the major muscle groups of the legs and core.
As for the upper body a strength increase can be demonstrated by the Plate Row, which is a challenging posterior chain exercise, helping to strengthen upper body, in particular your back, core and posture.
The Plate Row
|Start||15 kg’s for 15 Reps|
|End||20kgs for 20 reps|
Cardio Is Important Too…
Another component is conditioning, which refers to the ability of our cardio vascular system or how well our heart and lunges work.
There has been a significant increase in this area and the increase in the difficulty of 1% on the treadmill demonstrates this.
Having better conditioning, translates to higher energy, better capacity to enjoy life and a reduction in cardio vascular disease.
Its All Not About Weight…
As we get older, a our muscle to fat ratio becomes more important than just weight.
We want to maintain or increase muscle and decrease body fat. remember the aging adult loses 30% of their muscle mass as we age!
As noted above it appears that Mick only lost a Kg, but when we break it down, he increased your muscle and decreased body fat.
This has contributed to him being able to burn more calories at rest, speeding up his metabolism and strengthening his body to make sure he is more capable to deal with the demands of life.
Below show the body weight graphs, body fat graphs & lean body mass graph
Watch Your Waist Circumference ie; Ya Belly!
Waist circumference (WC) is an indicator of health risk associated with excess fat around the waist. A waist circumference of 102 centimetres (40 inches) or more in men, or 88 centimetres (35 inches) or more in women, is associated with health problems such as type 2 diabetes, heart disease and high blood pressure.
As we can see Mick has significantly decreased from his from 98cm to 92cm’s reducing the risk of lifestyle related diseases.
To Sum Up…
Mick literally made some incredible improvements in his health and fitness, and for someone of 84, to be bold enough to join a gym and work with a trainer is truly is admirable.
It has been a pleasure working with Mick and both Alex and I are extremely proud of him.
You are never too old to start a gym programme, but you have to be smart about how you go about it and there are very few trainers who are qualified to deal with the ‘older’ demographic.
But luckily for the Howick and Pakuranga Residents you have Alex and Gavyn who run the growing younger programme.
The growing Younger Programme is the only one of its kind in New Zealand and we specalise in helping people age strategically. Long gone are the days where you can go for a run and lose weight and get fit.
You actually need a strategy and programme unique to you, and that’s what we do at Growing Younger.
If you would like to speak to one of the team and to see if we can help you overcome injuries and claim your health back, had then please fill out the form below and one of the team will be in touch within 36 hours.
At the end of the day your quality of life depends on it.
We look forward to meeting you soon.
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