The 50 Plus Male

Well gang, it’s that festive time of year, and as my wife and I observe different religions, we celebrate Chrismakah (or is it Chanumas?)—heck, we find any description more personal than the politically correct “Happy Holidays!”

Pausing to reflect on what was a volatile 2010,  we can still agree there are many facets of life for which we can express our gratitude, even in these difficult times. Stretching this pensive exercise a bit enables us to also mention some things we’d be grateful for should they actually come to fruition in the near future.  So, without further delay, here are some personal thoughts that fall into both camps. All of these deeply appreciative declarations involve 50 Plus Males.

I’d be profoundly grateful if…

…John Boehner, Mitch McConnell, and Harry Reid would cease to continually look dour and solemn. Guys, I know you deal with weighty matters, but it’s OK to smile every now and then.

…Billy Joel would finally satisfy his orchestral muse, so he can get back to his roots and produce the kind of music he does best—straight ahead rock ’n’ roll; if Bruuuce can still do it, so can Billy.

…Harrison Ford would take out that ridiculous-looking earring.

…the age discrimination factor ever-present in our workplace (trust me, it’s real) would cease and desist, so that more unemployed 50 plus males could get a fair shake when applying for jobs. Most of us are technically proficient, and experience does count—stop thinking of this demographic as ready to be put out to pasture!

…every other commercial on television wasn’t for erectile dysfunction. I get it already—I’m in my fifties now and  can only go 3500 miles between oil changes.

…my body could recover from new forms of exercise as quickly as it used to. I recently borrowed the P90X Abs workout DVD from my younger brother and practically collapsed at the mid-point. The routine put such a strain on my thighs that I spent the next two days almost unable to lift my legs—I had to drop my pants on the floor each morning to step into them before pulling them up, literally grab my hamstring areas to lift my legs into the car, and do the same when getting into bed at night. Two days of shameful pain for me/two days of hysterical laughter from my brother—yeah, thanks for all the empathy bro’.

…my mother would stop pestering me about getting my next colonoscopy. I know it’s been six years since my first one, but I’ve been poked and prodded so often over the past few years for various medical procedures (who amongst us hasn’t?) that I’m not yet ready to take down the “NO TRESPASSING” sign hanging by my rear entrance.

I’m extremely grateful for…

…Art Buchwald, specifically his collective wit and wisdom in Down The Seine And Up The Potomac. All of today’s politicians should view this book as required reading so they can receive a healthy dose of humor. Buchwald’s voice is sorely missed.

…still possessing a wide spectrum of musical tastes. I equally enjoy Ozzy Osbourne, Aerosmith, Motown, Rhianna, and Akon while appreciating the genius that is Sinatra. You know what else I like—electronica club music—I’m 58 years old, go figure?!

…Jesse Ventura (nee James George Janos) anytime he gets a real haircut.

…having the sense to continue “the good fight” against an expanding waistline. I have a 34” waist, so when I look down I can clearly see my toes and reach them without bending my knees.

…having a mother who always remains concerned about her two boys. We should all be so lucky.

…all of my wonderful friendships that have spanned 35-40 years. I couldn’t ask for a better source of laughter and support.

…waking up every morning and staring across at the woman I so deeply love. Twenty-two years of marriage to a woman who always inspires me to be a better man than I was yesterday. Thanks honey.

…my readers. The 50 Plus Male couldn’t exist without you; it’s a sincere privilege communicating with such a vibrant group of folks who have so much to offer. Here’s hoping all of you keep up “the good fight.” Have a happy and healthy New Year.

-Neal

This posting is a follow-up to my August 3rd post in The 50 Plus Male, “Refining The Physically Fit Male—Surviving The Urban Jungle.” I regard that as one of my more important editorial pieces since it revolves around improving our health, specifically in the “newly” recognized area of functional fitness.

While the August post dealt with the MovNat fitness philosophy, today I want to introduce two specific pieces of fitness equipment that many 50 plus males may prefer to utilize as an addition to or in lieu of use of free weights. First we will discuss TRX suspension training, followed by a brief discourse on working out with bands.

The TRX (total resistance exercise) system was invented by ex-Navy SEAL squadron commander, Randy Hetrick,  when he was seeking a way to keep his men in shape with an apparatus they could use in any type of environment. The TRX is basically two industrial-grade nylon straps with cam buckles sewn to rubber handles (for your hands) and foot cradles, attached to an additional anchor strap/carabiner that you can connect to a beam, tree limb or any other type of firm anchor . The entire piece only weighs a couple of pounds and can be kept in a companion mesh storage bag.

  The result is a highly efficient suspension system that uses your own body weight for resistance. When your feet are suspended, you are forced to engage your core muscles. You can adjust the straps and the position of your body to develop your own personalized workout because these actions will  increase or decrease the level of difficulty for a given exercise. Don’t worry if the idea of even minimal suspension seems too daunting; you can just grip the handles and lean back to perform multiple exercises that cover the major muscle groups. By enabling you to increase your strength, flexibility and balance simultaneously, you are provided with a well-rounded functional fitness routine that allows you to better handle life’s daily mundane requirements such as lifting and climbing. For more information you can visit the TRX web site, www.fitnessanywhere.com.

Many of us, especially when we were “south” of 50 years old, only equated strength training with free weights. Nothing else was considered other than grunting and sweating while we pumped iron.  Well, I’d like to remind you of another type of strength-training apparatus, elastic bands; basically  surgical-grade elastic latex tubing (found in premium band systems) of varying lengths and colors attached to plastic handles encased in foam, with a door anchor component at the other end.  Length and color denote the varying amounts of tension when the tubing is stretched. The handles will have carabiners attached (once again, only in high-quality kits) that enable you to instantly click on various combinations of the tubing to enlist a multitude of resistance-level choices. 

The bands allow you to mimic almost any type of sports movement and can provide many benefits:   increasing your strength/boosting your aerobic conditioning/adding muscle/reducing your chance of sports-related injury. You’ll find yourself burning calories much more efficiently while improving cardiovascular fitness. As with suspension training, band training can pretty much be done anywhere. This is particularly beneficial for those of us 50 plus males who travel extensively for business.

I can recommend two band systems for you. The first is made by Bodylastics, found at www.bodylastics.com. (For full disclosure purposes, I must note  this system is also offered through The 50 Plus Male Store, but I’m not pushing this system over any other; it’s ultimately up to you to decide). The second system is the SuperBand system (www.ihpfit.com), developed by J.C. Santana, M.Ed., C.S.C.S., of the Institute of Human Performance in Florida. Mr. Santana is one of the country’s leading authorities on band training, and has been written about in Men’s Health magazine. One final note of caution: care must be taken when exercising with bands in combination with the door anchor component.  Please make sure the bands are securely anchored in the door; if not and the bands break free from the door, they can snap back and hit you—possibly resulting in significantly painful injury anywhere in your lower extremities (guys, I’m talking about a major ouch and discoloration; you won’t have any “spring to your step” for a couple of days).

Folks, I don’t presume to present myself as a fitness expert…my sole intention is to educate you on proven functional exercise alternatives to your current regime. Both the TRX system and exercise bands are used in many fitness facilities throughout the U.S., which provide utilization and safety guidance. For use at home, premium-grade systems will offer an instruction book supplemented with a training DVD.

-Neal

My first sign was that I had become a step slower; the younger guys were beating my defense.  Then came more telling signs such as hamstring pulls, cramps in my calves and finally, a torn rotator cuff (which required an operation resulting in the insertion of four pins into my shoulder).  In short, the mind was willing, but the body was not…basketball, football, it didn’t matter; I simply wasn’t the “old me.”

A relatively new term, “boomeritis,” has been coined by a well-known and respected orthopedic surgeon, Dr. Nicholas DiNubile, who has treated members of the Philadelphia 76ers basketball team and Philadelphia Ballet.  The term refers to what Dr. DiNubile, in an msnbc.com article by Lisa Daniels, calls a mind-body mismatch that describes the alarming increase in sports-related injuries suffered by middle-age patients (i.e. boomers).  Many of us 50 plus males fall into this category.

Let’s face it, we all would like to turn back the clock and athletically perform at the same levels as we did 20-30 years ago.  To this end, many of us push ourselves beyond acceptable limits in our efforts to remain physically fit.  Walk into any health club and you’d be amazed at the portion of   members comprised by people 50 plus years of age. Have you noticed the large number of “mature” men and women competing in 10K races and even triathlons in your locale?  This certainly isn’t a disturbing phenomenon, it’s just that we’re not following proper exercise regimens in many cases.  Some of us are also totally caught-up in our work during the week and have consequently become weekend warriors.

In a Sept. 20th article in The Philadelphia Inquirer written by Lini S. Kadaba, 60 year old Los Angeles-based sociologist BJ Gallagher is quoted as saying that “intense physical exertion is to be expected by folks who have traditionally broken the rules…we’ve defied authority and now we’re attempting to defy Mother Nature.”  The key is to listen to your body and know when to exercise (pardon the pun) some restraint.  You know that eating moderately will help keep your weight down; doesn’t it follow that moderation in physical activity will help reduce your chance of injury?

For many of us, our DNA won’t allow us to stop pushing ourselves when it comes to workouts or participation in sports.  We need to learn that vanity and ego have to take a back seat to common sense.  It doesn’t necessarily mean any loss of swagger, just less immobility and discomfort.

-Neal 

In my August 3rd post, Refining the Physically Fit Male—Surviving the Urban Jungle, I discussed how turning fifty years of age seems to somehow serve as a beacon to so many of us for the ineluctable downturn in our general health.  Obviously age is an important component of our fitness level, but I’m convinced this avenue of thought is more illusory than real.  Maintaining our physical well-being is going to take the good fight, but this is a battle we can win.  To help you get started, let’s take a look at a couple of fairly easy entry points that cover two significant areas of fitness for everyone, particularly the 50 plus male:  cardio (heart)  and our core (abs, hips, back, glutes).  While the real purpose here is to provide suggestions for those of you who haven’t been exercising and want to start “slowly,” our discussion should still be beneficial to those of you already following an exercise regimen.

Many of our towns have formal running clubs for 50 plus year old males (and females).  By and large, however, the beginner is a bit intimidated by these organizations out of fear of not being able to (figuratively and literally) keep up the pace.  The truth is that most club members are very friendly and eager to help; common sense dictates that such efforts will aid in recruiting new members.  Generally speaking though, the truth is that many 50 plus males simply have no desire to run…well gentlemen, how about walking?  There have been many articles written extolling the healthful benefits of taking regularly-scheduled walks by experts in the field.  I’d recommend taking a look at Walking.org, which even has a section for the over 50’s demographic group.

I take regular walks with my wife Nita after we finish dinner.  We do this 3-4 times weekly throughout the spring, summer, and fall months; even making the occasional foray during winter.  We walk at a brisk pace, but follow the old adage that if you can’t maintain a conversation while  you’re walking, it’s time to slow down the pace.  We find the mental benefits of our walks as important as the physical; we converse about items as simple as how our day went to meatier subjects like the news of the day.  Neets (my nickname for Nita) and I have mapped out three walking routes that we label our “short,” “medium” and “long.”  We mix these up during the week to help alleviate the tediousness of always following the same route.

As far as appropriate footwear is concerned, there are many fine athletic shoes specifically designed for walking.  I recently purchased two pairs of walking/hiking shoes from Merrell, which is a well-respected brand.  You can go to their web site, which details the line by a variety of parameters, including specific activity. So far, I’ve been very pleased with both pairs of shoes; I bought the Chameleon Iso for the lightweight design, and the Intercept, a heavier shoe which I use when walking in our local parks.

Now lets’ discuss what for many 50 plus males is a sensitive issue, namely our gut.  Too many 50 plus males look down at their stomach and wonder “what happened to my abs?”  First, let’s get a crucial point across…when thinking about your core, it’s not just your abdominals coming into play; you have to consider your back, hips, and glutes (that’s our butts guys).  I found my mid-section turning to jelly a couple of years ago, and knew I had to do something.  In addition, as many of us 50 plus males have experienced, past medical procedures (in my case two hernia operations) need to be addressed in terms of allowable or recommended physical exercise.  I have come across a  short exercise program that provides a good entry point for those of you who haven’t exercised in a while and “prefer to walk before you run.”  It can be found by all Comcast CATV subscribers; simply go to the On-Demand menu and click on:  Life & Health/Discovery Health/Exercise & Diet/Ab Workout.  This mini-workout (approx. eight minutes) is hosted by Gilad Janklowicz, a veteran in the fitness field who is associated with FitTV.  While it focuses on the abs with some fairly basic exercises, other core areas are utilized and there is a yoga-like stretching section at the end that serves as the cool-down portion of the regimen.  I used this workout  for two weeks when I first started to attack my jelly; it provided a good way to eventually ease-in to a more strenuous routine.

Once you’re ready to move up to the next level, go to the On-Demand menu and click on:  Sports & Fitness/Exercise TV/Abs/Jackie 1-on-1 Core.  This is a higher level routine that lasts approx. 23 minutes and really works all areas of your core.  It is hosted by Jackie Warner, best known for her Bravo show “Work Out.”  Don’t over-exert yourself when first trying this routine; it’s pretty tough so rest when needed.  I frequently rested the first 2-3 weeks I followed this regimen and slowly found my core strength increased to the point where I could complete almost every rep with Warner.

I’m now at the point where one of my workouts consists of completing the Janklowicz ab workout twice (back-to-back) mixed in with some other exercises I’ve learned.  My other workout consists of completing Warner’s routine, but really trying to strictly adhere to it without any cheating.  I’m on the lookout for another solid core routine to add to my mix, because another lesson for you to learn is to practice “muscle confusion;” you don’t want to fall into a rut by doing the same exercises all the time, as your muscles will adapt to this and you will no longer realize all of the benefits of the exercising.

For those of you who are not Comcast CATV subscribers, the links provided will guide you to the appropriate internet sites where you can learn more about these trainers and their routines.  Additional info for Warner, along with the ability to purchase the Jackie 1-on-1 Core program can be found at Exercise TV or at the Exercise TV Store.

The crucial point I need to reinforce for you is lose all thoughts of any inevitable downfall in your health…don’t become sedentary.  If you can motivate yourself to just get started and gradually ramp-up your efforts at a speed and comfort level appropriate for you, the mental, emotional and spiritual improvement in your life will accompany the physical.  You’ll be happier and so will your wife…and guys, we all know the benefit of that:  “happy wife, happy life.”

-Neal