FITNESS TIPS FOR YOUR FIFTIES - FROM THE FOUNDER OF PLANET FITNESS

by

STEVE WINSTON

Rick Berks knows a thing or two about fitness. And he should. He was the founder of Planet Fitness in the early-90’s. And he’s now started a new company called Youfit Health Clubs, with a new concept that’s sending enrollment soaring at his clubs around the country.

What, exactly, is this new concept? No long-term contracts (you pay by the month). No huge bodybuilders or gym rats. No pressure to join (because there are no contracts). And no pushy instructors. Youfit Health Clubs is for what Rick Berks calls “the rest of us.” People who just want to be healthy, and to maintain their fitness…a concept ideal for middle-agers. When Rick Berks talks about fitness, people listen. And he has some valuable tips for people who don’t think middle-aged means slowing down.

1. Start Simple - A good starting exercise program should be easy on your joints and muscles. Start out with light weights or a circuit training program, walking on the treadmill, or bicycling at your local gym. Over a period of a week or two (or as long as you need), work your way up to a half-hour daily.

2. Don't Be Afraid of Strength Training – In fact, it can become your best friend as you age, because it helps prevent (or slow down) bone-density loss. You should do it at least twice a week to achieve some results…and three times is better. Strength training helps maintain muscle mass, helps prevent loss of bone mass, builds muscle, and improves balance – all of which are very important factors as we age.

3. Drink More Water - A workout can “head south” pretty quickly if you aren't hydrated. This is even more important for middle-aged people, because your body doesn't conserve water as efficiently as it used to.

4. Mix It Up! - Boredom is Public Enemy No. 1 for fitness buffs…of any age. And it’s often the chief reason we fail to maintain the momentum (and enthusiasm) we had when we started out. And when you do the same workout continuously, without any variation in your routine, you risk overworking your joints. Eventually, you’ll find yourself losing your verve, losing your form…and probably losing your desire to work out.

5. Know Your Options, So You Can Make Your Choices - Before beginning an exercise program, you might want to seek out the input of a certified personal trainer or fitness professional. They can instruct you in how to get the best results without injuring yourself or over-doing it. They can show you how to get most out of your time at the gym, and how to make your minutes count. And they’ll keep you motivated as hell!

6. Read the Warning Signs (And Heed the Warning Signs!) - While enthusiasm and motivation are vital to a successful exercise program, obsession can be lethal to it. We’re not kids anymore (physically, anyway!). So rest and recovery time is just as important as exercise time. It not only allows your muscles time to relax, but also to grow. Time and time again, I’ve seen people start out bursting with enthusiasm, but then running themselves into exhaustion…and, if they’re not careful, into injury. And the best intentions often fizzle in the harsh light of an overworked middle-aged body.

7. Exercise Is Something We Should Do – In Some Form – Every Day – Use it, or lose it, as the saying goes. If you want to be flexible and healthy, you should do some form of exercise every day. It doesn’t have to be strenuous. It can be simply walking around the block (or mall) a few times, or gardening, or even washing the car. It can be the simple act of choosing to use the stairs instead of the elevator. Or, rather than driving around the parking lot for ten minutes searching for the closest spot at the mall, just parking your car a bit farther away, and walking. You’d be amazed how simple it is to incorporate different forms of exercise into our everyday routines.

8. Target Heart Rate: Learn It, Use It – People often use this term with an element of dread in their voices, as if there’s something mystifying or frightening about it. In reality, though, it’s a very simple formula…220-Your age x 60%= your target heart rate. Learning this figure will help you get the most out of your workout…and the healthiest years out of your life. You’ll build a stronger heart, a heart that’s under less stress, and that will beat slower while resting (and the slower it beats, generally, the longer you’ll live). A heart monitor can tell you how close you are to your target heart rate – and can keep you from exceeding it, thereby preventing injury and accidents. Most cardio equipment at your local gym provides built-in heart-rate sensors.

9. Be Nice To Your Joints (And They’ll Be Nice To You) - If you have joint issues, non-weight-bearing activities such as elliptical machines or bikes won’t put stress on your joints. (By the way, you should never start any exercise program without consulting a physician first. This is just good common sense.)

10. Girl Power! - One every five women over 50 is developing Osteoporosis, the most common form of bone disease. This makes it vital to put in some quality time on weight-bearing activities (like the treadmill) or weight machines. These types of exercise are, simply put, your greatest defense against bone deterioration.
And now…let’s get to it! Your life will be a lot richer…and a lot healthier!

Fitness Resources: Yahoo Health; www.youfithealthclubs.com;

Steve Winston (www.winstoncommunications.com) is President of WINSTON COMMUNICATIONS, an integrated PR/Marketing/Communications company in Fort Lauderdale, FL.