fi tbody
“
we should fi rst clarify some myths and preconceptions,” says Michael Spitzer, of Fort Lauderdale, Florida, biochemist, fi tness expert and author of Fitness at 40, 50, 60 and Beyond. “In our society, there’s a mindset that once we pass our 40th year, it’s all downhill from there. Our metabolism slows and we gain weight, lose mobility and fl exibility, deal with more aches and pains, experience shortness of breath and the list goes on.” According to Spitzer, this all can happen, but it’s more of a self-fulfi lling prophecy than destiny. “Research with older people at both rehabilitation and nursing centers tells us that the human body wasn’t designed to begin a major decline in function until age 70, barring major illness or accidents along the way. Most of individual decline is due to lifestyle choices, not nature’s plan.” Spitzer teaches his clients that weight
training is essential for every age group. “After age 30, most people lose between 0.5 to 1 percent of lean muscle fi ber per year, which directly affects the basal metabolic rate. Much like a car engine, the more lean muscle mass we have,
22 Central Florida natural awakenings
FIT FOR LIFE W
How to Stay Healthy, Flexible and Strong by Aimee Hughes
hen thinking about the best forms of exercise as we enter midlife and beyond,
the more energy our ‘engine’ uses, even when idling. If not prevented, by age 50, for example, we may have lost as much as 20 percent of the lean muscle fi ber we had when we were 30.” He also recommends regular
cardiovascular exercise. “Do a good round of cardio inside your target heart rate zone for 30 minutes at least three times a week. It’s vital for lung and heart health, the primary benefi t of cardio exercise as opposed to just burning calories.” “For those in their 40s, I recommend high-intensity interval training such as burst training, along with a mind-body practice like power yoga or budokon,” says Nelson Pahl, of Northfi eld, Minnesota, managing editor of Longevity Times. “Vinyasa yoga, tai chi and cycling are ideal during our 50s, while hatha yoga, tai chi, or qigong and hiking work well in our 60s.” “Most of my clients are 70 and
up,” notes Gwyneth Jones, an active aging specialist at the Carriage Club, in Kansas City, Missouri, who also trains physical therapists, rehabilitation specialists and movement educators. “They enjoy mixing up their daily exercise routines and look forward
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