Getting Started on the Road to Health and Fitness

Fifty-Plus Fitness Library

Library : Year 2 | Session 6: Wellness Through Understanding -- Cross Training

Getting Started on the Road to Health and Fitness

By: Dr. Karl Knopf, Director of FEOAA

This article will focus on balance. The word balance has numerous meanings and in the world of fitness the term balance has several different meanings as well. One meaning, as it relates to fitness, is a state of equilibrium. Another meaning is symmetry and poise. So with this article I will take two different approaches one will address the elite runner and the other tack will be for the less fit person.

As stated in a previous article we discussed that when the Great Designer in the sky designed us she made it so the we had agonist and antagonist muscles. When our body is in perfect symmetry the front muscles are equal to the posterior muscles, so that no muscle imbalances occur. Many of our muscular-skeleton problems are the result of these imbalances. Next time you attend a running event look at the competitors. Slowly and critically evaluate their posture and their physiques. I would venture to say while their legs may look superb their upper body may look a little scrawny. Next check out their posture. I would hasten to add that many runners have round shoulders and a forward head. I bet if we were to evaluate their hamstring flexibility we would find them rather tight. So what was the purpose of this exercise? While it might appear at first glance the intent was to put down our running friends it truly was to point out what happens when we rely on only one mode of fitness to stay in shape. So what is the answer?

Give up running? Of course not, but rather incorporate various methods of training into your routine to bring your body into total harmony. The only way to do that is to add some level of cross-training into your routine.

WHAT IS CROSS TRAINING? Cross-training involves blending various fitness modalities to work the opposing muscle groups and keeps the participant from getting stale and helps minimize boredom.

BENEFITS Cross training allows different muscles to be used and will help keep you in better balance. It will also help you be better prepared for participating in accustomed activities without putting you at risk for injury. By cross-training you may avoid overuse injuries. For the competitive athlete it allows you the mental mind set to know that you can push yourself a little harder at the track today because you will be doing your deep water running in the pool.

TRAINING METHODS Try to bend all the major ingredients of fitness into your weekly routine. If you are a swimmer try to include some weight bearing activities into your program, if you are walker try to combine some strength training along with your stretching program to keep you in perfect balance. If you are a runner stretch, and then stretch and really spend some time working the opposing muscles from those that are worked when you run.

DON'T GET TRIPPED UP

Balance for most of us means the art of moving from place to place while still staying upright. If we can remember back to President Ford he seemed to have a difficult time staying on his feet. The point of that is that it doesn't matter whether you are the President of the most powerful country in the world or everyday folk - gravity will try to pull you down. Nasty weather makes staying upright even more difficult, wet sidewalks and icy steps really compromise balance. Why do we care so much about balance, children fall all the time and other than getting their pants dirty what is the big deal? Unfortunately, for older folks a fall can have serious effects and many times can significantly alter the quality of their lives. The following are some practical tips to help you avoid a fall.

if you wear bifocals make sure you are careful when going up and down stairs
make sure loose carpets and rugs are secured
strengthen weak leg muscles
consult your doctor about medical conditions that could cause falls:( vertigo, orthopedic hypotension)
correctly use canes and walkers
careful selection of shoes can also prevent falls
Tai chi has been shown to be beneficial in some studies in helping to prevent falls

If you have someone available in your area, whether they be a therapist or an adaptive physical educator, make an appointment to have your gait evaluated along with your house checked for things that could trip you up. Once those steps have been addressed have someone who is knowledgeable design an effective fitness program that will help you to prevent a fall.

For information on the Fitness Educators of Older Adults Association, phone 408 450-1224.