Hi, my name is Desiree Winkel, owner and founder of Fitness Coaching. I’ve been working for years in my own personal training studio with clients who like to get fit and healthy, and even those who are in pain. My clients love to train in a cosy, clean, and absolutely friendly atmosphere. Follow what we do on Facebook.
I turned 51 a couple of months ago; as a matter of fact, just before the big storm damaged our lovely island in a way we never thought was possible. It was and still is a very hard time for us. It had a major impact on us whether you are in your 20s, 30s, 50s, 60s or 70s. What I have noticed is that my healing comes mostly out of my training. I just have to hit the gym to give my emotions a place. I just do not have any other “medication” for that.
I believe the more positive you are; the better you sort of walk through life and look back with a big smile. Maybe you remember that I started my fitness adventure – yes adventure (and I think it still is) – when I was 38. I have never regretted that decision for one day in my life. Basically, it is one of the best things I have ever done. It made me strong and fit and it makes me love life even more. My age was and still is never an issue for me. As a matter of fact, I am literally in love with my age. I have learned so much over time and there is so much more to learn. Even getting older, I have to be honest, I still feel like a kid who can’t get enough of everything life brings me.
So why is it that people over 50 have been relatively slow to embrace weight training as part of their exercise routine? By skipping strengthening exercise, they may be missing out on proven benefits for the brain as well as the body! In the 60s, we were brought up briefly with sports. Soccer, hockey and tennis were very popular where I come from in Holland. Not a lot of people that I knew where weight-training at that time including me. Over the years, there has been a lot of research done.
Weight-training has enormous benefits and I recommend that EVERYBODY young or old should start or continue weight training. Some obstacles to weight training are physical, but others are psychological. When you’re first starting out, a few simple steps may help you get past doubts, worries and misconceptions that are holding you back.
Staying strong and mobile
Guidelines from a couple of research centres say that adults should do muscle-strengthening activities at least two days per week, working all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). That’s in addition to 150 minutes per week of moderate-intensity cardio activity. Most of us fall short of those goals, however. Among women ages 65-74, for example, only 15% meet guidelines for both muscle-strengthening and cardio exercise.
An exercise regimen that neglects strength workouts is particularly unfortunate for women over 50. Research has shown that weight training increases muscle mass and reduces body fat, while cardio exercise only reduces fat. This highlights the role of weight training in preserving muscle mass and maintaining a healthy metabolism.
In later life, muscle-strengthening exercise also helps maintain mobility and prevent falls. It can make a big difference in people’s ability to remain independent and carry out daily activities, such as carrying packages and climbing stairs. Emerging research shows that weight training may have specific benefits for brain health as well. In one study, 155 older women were randomly assigned to do either resistance training (once or twice a week) or balance and toning exercise (twice a week) for a year.
•The resistance training groups used free weights and weight machines, gradually adding more weight as a woman’s strength increased. They also did functional strength exercises.
•The balance and toning group did the functional strength exercises as well, but no loading was added with free weights or weight machines. They also did balance and posture exercises.
One year after the exercise training provided by the research team stopped, the researchers checked back to see how the women were faring. Those in the two resistance training groups had an advantage in cognitive performance, compared to those in the balance and toning group. In addition, those who had taken part in twice-weekly resistance training showed less wasting of the brain’s white matter on structural MRI scans. “White matter represents the highways of the brain; it allows transmission of messages from one area of the brain to another.”
Given all the benefits of weight training, why aren’t more women and men over 50 hanging out in the weight-training area at the gym? Why do you only see them – if you see them – doing all-round classes and cardio? Don’t get me wrong; I do have “older” women and men training here in my business. However, I still think they are an exception. When I go to the other gyms, I don’t see too many of them; but when I see “older” men and women weight train, I have a big smile on my face and am proud for them. They do know what it means to get “older” and they know the benefits of weight-training.
So again, why aren’t there many people over 50 in the gym? In some cases, there are limiting health conditions. Often, however, the obstacles are psychological, ranging from lack of information to lack of confidence. Below are some common psychological hurdles along with a few ideas for overcoming them.
Feeling self-conscious and out of place
The weight-training section of many gyms can be intimidating. You see a guy who’s buffed out like the old Arnold Schwarzenegger, and there you are with your underarm flap. To reduce self-consciousness, shop around for a gym where you feel comfortable. Visit before signing up, preferably at the times when you’ll be going. Look for a gym where the culture and environment suit you. There are many gyms on the French and Dutch sides of the island. Personal training studios are there too. If you find that a gym is way too much intimidating, find yourself a studio where you feel at home and which suits your time and finances.
Worrying about getting hurt
Fear of injury is another frequent impediment to weight training. That’s a very reasonable concern if you don’t know what you’re doing. To minimize the risk, check with your physician first if you have a health condition that may affect your ability to exercise. Then sign up for some sessions with an exercise professional that has expertise in working with people your age. Your top priorities should be to master proper form and to create a strength training program you can stick to consistently.
Having trouble finding the time
When you were in your 20s, 30s and 40s, you may have told yourself that life would be simpler after 50. That isn’t always the case, however. Many 50- and 60-something-year-olds are at the peak of their careers. At the same time, some are still raising children, some are caring for an ill spouse or aging parent, and others are juggling both. Finding time for exercise may be as difficult as ever. So how important is it for you? Write your FITNESS appointment down and make it as important as your meetings, get-togethers, brushing your teeth, etc.; no excuse – you just HAVE to do it.
Believing that cardio is all you need
Many of us have been brainwashed into believing that cardio is everything you need. And, yes, it’s helpful when you’re fighting menopausal weight gain or any weight gain at all. Problem is that even doing cardio; people still aren’t sure what they’re doing. Did you know that cardio done the right way has way more benefits than what you are doing? “Work smart” is my motto; invest in a trainer; learn how to do it yourself so that you don’t waste time. Remember this is YOUR precious time. Strength training can be beneficial. Exercise is the only strategy I can think of that benefits both your mobility and your brain health.
TESTIMONIAL
I have been a long-time client of Desiree. Not only do I appreciate her professional knowledge in matters related to fitness/weight training and diet/nutrition, but she also has the gift of knowing what types of nutritional supplement is best suited for specific body types just by looking at you. Her gym is small (not like the large, intimidating ones) yet spacious enough. This appeals to me because I enjoy the group settings that allow you to connect with other clients. Desiree offers great value for your money, not only in the training but also in personal attention. And to top it all off, she’s simply a wonderful person!
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Let me help you! If you have questions or need more information about Fitness Training, call me, Desiree Winkel, at 524-7700. We are located on Welfare Road, next to North Eastern Insurance, on the first level of the building.
