Presented by
Maureen Hagan
BScPT, BA PE
ACE, canfitpro Certified
2006 IDEA Fitness Instructor &
1998Program Director of the Year
IDEA World Convention
August 9, 2013
Session # 466
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Define the ageing process.
Highlight the needs of the aging population.
Review components of fitness that
contribute to ageing.
Explore 7 unique training methods designed
for the average “boomer body” based on 6
primal movements.
Discuss practical ways to integrate these
methods into your training or teaching.
Discuss equipment options.
Experience a 60 minute workout that
integrates aerobic and functional strength
training utilizing the 7 training methods
presented.
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Primary Ageing is:
Physiology
Age associated
declines in
physiological
reserves and
physical
performance
beginning around
age 40 (VO2 max, Cardiac
Output [HR, SV], Lactate Threshold)
Presence of disease.
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Secondary Ageing
is: Lifestyle
Lifestyle behaviors
that directly affect
ageing include:
Smoking
Nutrition- poor diet and absorption
Body composition-excess body weight,
loss of lean muscle and bone mass
Physical activity -sedentary living and
absence of physical function (presence
of strength)
Mechanical factors-oxidative stress, cell
death, inflammation, hormonal dysregulation, degenerative changes (
mitochondria, body tissues: joint,
tendons, ligaments, muscle mass,
neuro-muscular relations).
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Preserve lean muscle tissue
which is the foundation of
basic “primal” movement
patterns that promote
strength and vitality;
manage metabolism.
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Men and women* need to
protect their heart against
two dominating diseases:
cardiac disease and stroke- threatens the lives of 48
and 50% of North
Americans each year.
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Lose 5 lbs. of muscle every
decade, and adds about 10
lbs. of fat every decade.
Reduce muscle mass by
25-30% by the age of 50 .
Reduce muscle mass by as
much as 50% by age of 60,
with a high percentage of
body fat.
Risk bone loss, back pain
and metabolic syndromes.
Lose mind-body
connection, coordination,
speed, agility, quickness,
balance which in turn
increases risk of
Push
Pull
Bend (Hinge)
Lunge
Squat
Twist
Gait (walk/jog/run))
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Aerobic Exercise:
Reduce risk of heart disease, stroke,
osteoporosis, obesity, diabetes,
symptoms associated with perimenopause and menopause
Decreases biological age by 10 years or
more by improving mitochondria
function (which are responsible for
energy production).
Increases VO2 max which coincides with
improvements in cognitive function
(motor, cognitive speed and auditory
and visual attention) due to:
Increases in cerebral blood flow leading to
increases in brain metabolism,
production of neurotransmitters and
formation of new synapses, which may
slow down the disease progression
(dementia, Parkinson’s, Alzheimer's).
 Resistance Training:
Reduces markers of oxidative stress
Increases antioxidant enzyme
activity.
Slows as well as reverses the aging
process at the gene level (following
26 weeks of RT)
Reverse mitochondria impairment (24
months of RT).
Significant improvements in peak
isometric strength (by almost 50
percent).
Lowers risk of age-related morbidity
and mortality.
Dr Len Kravitz “Yes, Resistance Can Reverse the Aging
Process” IDEA Fitness Journal, September 2008
“Can Sweating to the Oldies Improve Brainpower?”
IDEA Fitness Journal, September 2008
Aerobic
Fitness/Conditioning
Functional Strength
Training
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Research shows…
There is a direct relationship between physical
activity levels and mitochondria function
and a inverse relationship between
mitrochondria function and biological age
over a lifespan.
Interval training (“Go Hard, Go Easy”) is one of the
most effective ways to exercise at high
enough intensity levels to significantly
increase oxygen demands and ultimately
slow the ageing process. Variables that
affect intensity include: speed (velocity of
movement), incline/resistance/load, relationship to
gravity, range or movement, impact, whole body
(integrated upper, core, lower body movement).
Develop adequate strength, stabilization and flexibility in key postural muscle
groups,
Stabilize the core (spine, pelvis and shoulder girdle),
Maintain posture and awareness of alignment in a variety of static positions,
as well as during dynamic movement,
Achieve optimal static and dynamic balance,
Incorporate basic, gross motor skills that utilize large muscles groups and
consume large amounts of oxygen,
Incorporate compound movements that are built on the primal movement
patterns (a lunge with bicep curls, squat with overhead press),
Progress motor skill intensity to increase difficulty and exercise intensity (a
stationary lunge to a backward/forward or walking lunge, with
alternating bicep curl with dumbbells; varying tempo.
Develop secondary components of fitness alongside functional fitness
(balance, coordination, agility etc)
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10,000 steps a day supported by national
physical activity guidelines.
Squat and Lunges (and variations of) with
attention to Q angle.
Hip Hinge or forward leaning with neutral spine.
Power Up Posture.
Intentional Stepping (weight bearing exercise).
Defying gravity (un-loading the weight bearing
joints).
Brain Gym-nastics.
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Move throughout the day and accumulate up to 10,000 steps. Research
from the Cooper Institute encourages 3,800 to 4,000 steps in order to
reach the current guideline of 30 minutes of moderate intensity exercise
per day and 4 hours per week (accumulative).
◦ 2 workouts a week “Easy/Moderate with RPE of 5 up to 60 min in zone 1 (50-60% max) * health
◦ 2 workouts a week “Moderate/Hard with RPE of 6-7 up to 40 min in zone 2 (60-70%) *weight
management
◦ 1-2 workouts a week “Hard/Intense with RPE of 8 up to 20 min in zone 3”weight management
and aerobic capacity
◦ 1 recovery day and cycle the intensity changes while promoting 10,000 steps per day.
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Pedometers are simple and inexpensive body-worn motion sensors that
are readily being used to assess and motivate physical activity behaviors.
Research shows that when people tracks their steps it triggers an
improved energy expenditure of 2,100 steps per day through motivation
and increased exercise compliance.
Health Canada supports this method!
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Ensure correct knee alignment in weight bearing
by recruiting and firing the gluteal musclesisometric contraction of the gluteals as you
perform the squat and, or lunge (“Lotto winning
ticket” technique).
Encouraging female participants to take their
squat wider (to accommodate for the increased
“Q” angle) to allow greater recruitment of the
hamstring and better balance the vastus lateralis
and medialis and balance between the quadriceps
and the hamstrings—this will improve patellafemoral tracking.
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Emphasize neutral spine-initiating the
movement (forward bending) from the hip.
Avoid trunk flexion.
Improve body awareness and functional
strength of the core muscles especially the
deep abdominals.
Coach proper movement mechanics such as
“think long and strong”, “tip from the hip”
etc.
Embrace this primal movement pattern as it
is an essential ADL.
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Posture or position of greatest efficiency,
around your center of gravity, with muscles
on all sides, exerting pull.
Ensuring that spinal alignment is neutral so
that the core can function efficiently to
maintain both stability and strength while
the upper and, or lower body is in motion.
Powering up strength and endurance within
the muscles that directly serve to protect the
spine; in a way that optimizes static and
dynamic performance.
“Brace” vs. “Hollowing” technique.
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Aging- your body gradually loses its capacity to absorb and
transfer forces however its not aging that influences posture as
does:
Inactivity/sedentary living/reluctance to exercise -leads to loss
of natural movement flow,
Poor postural habits -eventually becomes your structure,
Biomechanical compensation → muscle imbalance, adaptive
shortening, muscle weakness & instability within the “core”,
Body composition – increases load, stresses on spinal structure,
leads to spinal deviation,
Workspace –ergonomics,
Poor movement technique/execution/training ,
Injury -leads to reduced loading capacity or elasticity,
Others:
*Posture is the single most common cause of painful soft tissue
syndromes affecting the body! 80 percent of the population will
experience back pain/injury and the majority of conditions are
in some way associated with postural dysfunction.
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Powerful movements
depend on every part of the
spine being strong.
The spine coordinates
whole body power via
proper execution of
movements or exercises.
Perfect posture pays
dividends- by reducing
stress/loads which leads to
tension in the antigravity
musculature, degeneration
of weight bearing
structures, less efficient
movement, misalignment
and risk for injury.
More specifically:
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Cervical spine gives your
head freedom of
movement,
Thoracic allows rotation
of your torso,
Lumbar spines provides
stability,
Sacrum provides the base
for your spine to sit on.
Sacroiliac joints act as a
pivotal axes allowing
movement integration
between your legs, pelvis
and spine.
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Equivalent to ‘stomping a bug”—short,
intense bursts of vertical force through the
weight bearing bones and joints (ankle,
tibia, fibula, femur, hip/pelvis, sacro-iliac,
lumbar spine) that mimic weight bearing
activities of daily living ie- brisk walking,
stair climbing, dancing, leaping and
jumping.
Increases muscle and bone growth retention
of both bone and muscle density and
growth.
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Involves unloading of the weight bearing
joints—lifting out of the movement in the
opposing direction to the earth’s
gravitational pull.
Increases intensity and caloric expenditure
through eccentric loading and concentric
firing and greater working ranges of
motion.
Preserves joint health and integrity.
Integration of mind with body to maximize
neural synapses and minimize cognitive
decline associated with aging.
2. Increases physical coordination through
‘cross-midline’ exercises (connects
hemispheres).
3. Memorizing and performing movement
patterns with cross-midline exercises is
ideal for preserving memory.
*Contributes to lowering risk of mental
diseases such as:
Alzheimer’s, Parkinson’s,
Dementia and depression.
1.
Combo II:
Squat press/alt leg lift
Stand strong lunge/repeater knee
Iso squats s-s
Repeat
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Combo I:
March, step knee (skip)
2 step touch/step touch
Intentional step/step knee
Step touch/repeater
(transition)
Repeat
 Combo IIIa:
Squat tap w 7/3/1 combo
Step touch/repeater knee
Repeat with alt leg curl/skater
March 3/1 (transition)
 Combo IIIb:
Step alt knee, march
Skater/power skater
G-vine/gallop (transition)
Repeat
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Combo IVa:
Dead lift/lean n lift
Side lunge n row
Squat power press
Type rope squat/Flamingo
Repeat
Combo IVb:
½ Burpee/plank
Kneeling pulldown
Hip bridge
Resisted plank/press ups
Prone extension lifts
Less… each day
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Fast, Fat and Fake
foods
2. Caffeine to
200mg/day
3. Salt (≤ 1500mg)
4. Saturated fats
5. Dieting, skipping
meals or late
night snacking
More… each day
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Nutrient rich foods to
sustain energy &
balance blood sugars→
Benefits+
Eat 5-10 servings of
fruits & veggies*
Protein with each
meal/snack
Drink 8-8oz (250ml)
Water
Supplement essential
vitamin-minerals
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Plan to eat more to eat less.
Portion control for calorie
control.
Plate size matters.
Preparation pays off!
Put to paper and relate food
intake to fitness goals.
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Chek, Paul “Eat, Move and Be Healthy”
Hagan, Maureen “Newbody Workout for
Women—6 Weeks to a Fit & Fabulous New
You” and “GoodLife Fitness-6 Weeks to a
NEWBODY by Penguin Publishing
Hagan, Maureen, “FIT-iology- the Study of
Fitness In Action”, Volumes I (Lessons 9 &
10) & I (Lesson 24) Volumes Publishing. Go
to www.mohagan.com
Kravitz, Len, “Yes, Resistance Training Can
Reverse the Aging Process”, IDEA Fitness
Journal, September 2008
Florence Peterson Kendall “Muscle Testing
and Function” 4th Edition- Williams & Wilkins
1993
McGill, Stuart, “Low Back DisordersEvidence Based Prevention and
Rehabilitation, Human Kinetics
McGill, Stuart, “Ultimate Back Fitness and
Performance”, 3rd Edition, Human Kinetics
Parore, Lee, “Power Posture- The Foundation
of Strength”, Apple Publishing
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IDEA Fitness Instructor of the
Year 2006
IDEA International Program
Director of the Year—1998
Vice President- Operations,
GoodLife Fitness Clubs,
Canada
Director of Education-CanFit-Pro (Canadian Fitness
Professionals)
Licensed Physiotherapist
adidas sponsored athlete
Author of “FIT-iology-the
study of fitness in action,
Volumes I-III
Author of “GoodLife Fitness—
6 Weeks to a New Body” and
“The Newbody Workout for
Women—6 Weeks to a Fit &
Fabulous New You.
Website: www.mohagan.com
Email: mo@goodlifefitness.com
Or defyaging@golden.net