Active Aging Fitness – #1 Secret to Success

Posted · 3 Comments

The #1 Secret to Active Aging Fitness Success

The active aging population is the fastest growing population. Even though this group of individuals may be active, it does not mean they are feeling and moving great.

In fact, this group of active aging individuals is more often than not being shut down due to increase joint stiffness along with muscle and joint related injuries. Most of these muscle and joint related injuries could be eliminated if this group incorporated a better strategy when it comes to preparing their body for exercise.

After 30+ years of working with adults that want to exercise to stay active, I have discovered the #1 secret to accomplishing this that very few adult fitness enthusiasts do.

The Warm Up is a Forgotten Component of Most Exercise Programs

As an adult fitness camp instructor, I see it every week—adults initiating a workout after dedicating less than 2 minutes workout preparation.

Think about this…

Your car as been parked outside in sub-zero degree temperatures for over 12 hours and you have to now use it. Most adults will start their car and let it run for at least 5 minutes. Why??

You just woke up and you have to get in an aggressive workout. Do you go immediately from getting out of bed to doing your workout?

Your son has a big basketball game tonight at 7:00 pm. He has to be at the school by 5:30 so he is ready to take the court at 6:30. Why does he need to be on the court so early??

The answer to each of these scenarios is the same. Warming up will enhance performance and decrease the likelihood of something breaking or getting aggravated.

So if that is the case, why do I see adults that are about to workout, walk into the gym or into a fitness camp and jump right into the workout? The problem is they do not respect the importance of a warm up or how to use a warm up to enhance the longevity of fitness.

#1 Secret to Fitness Longevity: Warming Up Properly

There are several reasons why you need to warm up, especially if you want to continue to exercise so you can remain an active aging adult that looks, feels and moves great.

Reason 1

As we age, tendons become dryer. This means there is a greater level of friction which leads to a greater likelihood of tendon inflammation that leads to tendonitis. By warming up properly, it allows the tendon to soften up and become more lubricated which lessens friction and inflammation.

Reason 2

As we age, the nervous system slows down which decreases reaction time. By slowly going through a progressively faster warm up, it excites the nervous system safely and increases response time. As a result, there is less concern for muscle injury caused by muscles not being ready to do a more aggressive workout.

Reason 3

Elongating muscles using a ballistic type stretching approach prepares the muscle to handle any type of ballistic movements that you are about to incorporate into your workout. This is the reason why athletes take 20 to 30 minutes to prepare for a sporting event.

Creating a Warm Up Mindset

For most individuals, warming up is a necessary evil they have to do prior to working out. Few adults view a warm up as an opportunity to work on deficits in muscle inflexibility and joint mobility.

As a fitness coach, I am constantly reminding adults the importance of using the warm up as a time to improve flexibility, myofascial mobility or mobility restricted joints.

I also show them how to incorporate a pre-workout round that allows them to start working out using low resistance exercises that increase their heart rate while getting all key muscle stabilizers on board.

Resistance bands are a great warm up tool for several reasons:

  • They can be used to lengthen out muscles while mobilizing all joints
  • They are low level resistance to progressively activate muscles
  • They can simulate any strength training movement using a low level resistance
  • Their ascending resistance allows speed of reps to slowly be increased

Here are two different warm up approaches using resistance bands that I implement on a weekly basis:

Why Warm Up

Flow Single Band Warm Up

Summary

For adults that wish to create fitness longevity, it will be critical they begin to approach the warm up with a greater level of importance and strategy. Bands allow adults to lengthen, mobilize, activate and incorporate a low level of resistance into an effective warm up routine.

 

 

Most effective Active Warm Up Band Package

Core Activation Package

3 Way Plank Challenge

 

Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

3 Responses to "Active Aging Fitness – #1 Secret to Success"
  1. Clint says:

    Awesome Dave! Thank you for your amazing tips! Keep up the good work!

  2. Silvia says:

    Dave, you always find a way to keep me interested, never boring. I am 70 years old, still run 4 times a week, 30 miles total. I always have my bands on hand. Thanks

  3. Debbie McGeehan says:

    Great workouts…especially enjoyed this one as a daily warm up before going out to play tennis and/or golf!! I am 63 years old and realize stretching is the most important part of starting the day. Love your enthusiasm! Your knowledge of different ways to use the bands is amazing. Thanks for sharing your advice on line and your personal video’s make it easy to learn the proper technique.

Leave a Reply

Your email address will not be published. Required fields are marked *

 

Pin It on Pinterest