KEEPING FIT: PAINLESS WEIGHT-TRAINING FOR THE OLDER PERSON

     "Where are all the older guys (and galls)?  I asked myself about half an hour into my workout.

            I was at my local Sports Centre - it may be called Leisure Centre in your neck of the woods - in the weight-training gym to be precise. I go now about twice a week. I have been working out for years, ever since I retired some years ago. In this time I have seen one older person than myself ( in his late seventies) and he comes on medical advice. Apart from him, I am the oldest trainer there. There appear to be no mature/elderly females.

            Surely, exercise is even more important when we are in our maturer years,

I thought. When I told my GP that I was doing weight-training, he said that all exercise is important , especially for the older person, and seemed pleased at my enthusiasm, At the same time I was advised that I should not "overdo" it, i.e. strain, but that one needs to work up a (little) sweat for it to be worthwhile. To this end, we both thought that keeping fit by the use of weights (and the aerobic machines) was ideal.    

            Have you looked inside one of these gyms lately (often called "conditioning gyms" nowadays? They are unrecognisable from the weight-lifting clubs of our youth. The first thing that catches the eye is the array of apparatus that is designed tp be quickly and easily adjusted. The second thing maybe is the absence of loose weights, perhaps of any barbells or dumb-bells at all. However with these machines you can exercise virtually every muscle in the body  - if you so wish. There are as stated no unwieldly bars, no dumb-bells or stray discs lying around.to fall over. Instead there is a stack of weights with perforations running its length, so you can insert  a peg under one weight or under the lot!

And all stations in between. Ideal for those who still have to earn their daily bread and ideal for the still busy, retired  person. Indeed, what could be simpler or more effective?

You are not hurried – there is no time limit to your stay in the gym or you can do a complete  workout in half an hour provided you do not rest for too long in between exercises.

            Back to my opening question. Now we can sum up the position. In the first place , people tend to think of weight-training in terms of what they see on “the Box” : strenuous 

over head lifting. Also they think that weight-lifting must be very time consuming to be of any use at all. And in addition, that it is only suitable for younger men and women. I hope that having read so far, you will disagree with these reasons (or excuses).  Indeed,  progressive resistance exercise is the best all-round system for strengthening and toning the body while at the same time  keeping fit.  Age Is no barrier. You can start at any age provided you take it a little slower if you are , in demographic terms, somewhat elderly. In fact, I enjoy my workouts now more  at my age (senior citizen) than ever because I feel it keeps me young at heart and physically young in  body. I do not strain: I train. By now I know my strengths and weaknesses so I work within them. I feel good when I have finished my workout. A warm shower and I am a new man.

            Weather is no drawback as is the case with a good many sports. I can go in the rain or when there is snow on the ground: these leisure centres are always well-heated in winter or air conditioned in summer. If you are retired or in any sense unwaged , you can get concessionary fees – or other reduction if you become a member (of the Centre). There is usually a cafeteria (and sometimes a bar) , so you can make a half day of your visit if you are so minded.

            I feel it is only fair to point out that most Leisure Centre gyms require you to take a “course” in the use of the equipment  before you are let loose among all the splendid machinery. This seems at first rather off-putting but do not let it be.  All it entails is attendance for about an hour (usually less) at a session in the gym  conducted by one of the Centre`s instructors. He/she will show you how to use the equipment and then you have a chance to use it under guidance. You do not have to pass a test and you are being shown the ropes along with about a dozen or so beginners of all ages and both sexes. Once having attended you receive a card that testifies to your competence. Why not book up now? Generally these courses need to be booked up in advance – but this is not always the case. Sometimes it can be done there and then

            I should mention the  private gyms (i.e. those not run by the local authority), who charge variable fees   but usually in line with the municipal clubs. They also have more or less similar equipment, but generally more in the way of facilities. One of the main differences from the  Leisure Centre gyms is the presence of the owner/manager whose main function is to assist the trainer/s. Generally speaking, attendance at a course is not required at these private gyms (as the man in charge is always there to help),

            When fully fledged you will enter the gym and try for yourself the great variety of exercise apparatus. You do not need to use them all even though you have been shown them. Select those machines which exercise  the body parts you have decided could do with most exercising! If it is shoulders, then concentrate on the overhead press machines; if the chest, use mainly the bench press; if the legs, your favourite  should be the  squat machine ; if your midriff, then use  the sit-up benches – and so on. You will soon discover what is the most effective. You can try them all if you like variety, but you will probably spend rather longer than you intended and dissipate your energy at the same time. No, I think, better to pick out say about ten exercise machines and do about two or three sets of eight or ten repetitions on these. In this way, you will find your routine more enjoyable than trying to rush through all the apparatus. But each one to his/her own. I tell you only what in my experience seems to work for me. There are in addition various static bikes and running machines, in all these gyms which make a break  from pumping the iron, providing you with very good aerobic exercise (oxygen demanding) and at the same time saving  you running round the block later.

            Now you will have discovered a whole new , enjoyable and efficient way of keeping yourself hale and hearty long after  you have retired – as I have done!

© A.B. Finlay Ph.D