Three Great Healthy Aging Tests

1. Resting Metabolism: tells us whether our metabolism is slowing or speeding; this information in the hands of an experience clinical exercise specialist can provide us with powerful insight and lifestyle strategies that help us age well.
2. Aerobic Exercise Metabolism and Capacity: tells us the current state of our cardio-respiratory system.  Again, in the hands of an experienced clinical exercise specialist, can provide insight regarding our rate of aging and mortility.
3. Recovery Heart Rate: tells us how well our bodies can recover from a stressful physical overload and provide further insight regarding the rate of aging and mortality.

 

Go to Fitness Testing and learn more about these testing procedures and how to register for them.

 

How do you want to Age?

“Aging Gracefully is an intention NOT an accident” is my most potent statement when working with my clients. As a clinical exercise specialist, I use it to help them modify their beliefs of aging from a “victim” perspective to a more empowering “self-accountable” one.

The 21st Century Aging Gracefully Solution

In the battle to generate proficient fat-loss and reduce hypokinetic disease risk, what is needed is a solid, well-organized assault plan, but without professional guidance, it is, for most, a losing battle.  There are just too many confusing variables to address and accurately plan against (high-sugar intake, rampant stress-hormones, misdiagnosed thyroid issues etc.) (11). Each person needs a personalized body-fat and cardiovascular risk reduction plan, and fitness professionals need to understand and aggressively promote this potentially life-saving concept (1, 2).

 

Happy Aging!

André Noël Potvin, MSc, CES, CSCS, TFL, is a Clinical Exercise Specialist and Owner of INFOFIT Educators, North Americas Premier School for Health and Fitness Education. Email: andre@infofit.ca and www.infofit.ca, 604 683-0785

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Several factors explain why North America is aging at the rate we are.  Some people are in better shape than others.  Why is this and do we have any control over it.  We don't have any control over our genetics.  But we do have control over our stress, activity levels, lifesytle, nutrition, and attitude.  Working with a Personal Fitness Trainer can help you overcome these factors. 

Genetics

Genetics explain only about 30%-40% of the metabolic differences between people.  That means that 60% to 70% of fat-burning influences are still diet, exercise and attitude. And there are even some genetic variables that we can change, including: (a) thyroid function, (b) adrenal function, (c) pancreas function, (d) musculoskeletal function, i.e., osteoporosis and bone density, and (e) fat-cell function, i.e., fat-burning Vs building

Stress

It is widely accepted in the scientific community that poor stress-management strategies have a direct impact on physiological parameters (elevated levels of blood lipids, cholesterol, cortisol & hormones) and acceleration of disease in those more genetically predisposed.  Better stress management can reduce these impacts.

Activity Levels

The lower levels of activity in North American society shown in the statistics displayed at the beginning of this article are one of easiest factors to change.  North Americans simply have to get moving!

Lifestyle

Lifestyle choices have an important impact on the success or failure of a fat-loss plan.  Psychological fragmentation due to poor time-management and unrealistic scheduling (cramming too much into one day) will undermine the best-constructed plans.  Similarly, the following lifestyle considerations are potential triggers for physiological distress and accentuated fat storage:

Living alone (most noticeably, past the age of 30)

Lack of sleep

Overwork

Overtraining

Lack of leisure time

Chronic over-consumption of alcohol or other mind-altering stimulants

Nutrition

Much of what we eat is toxic, and over the long-term, causes disease in the physiological systems of many people.  Making healthier food choices requires a diligent and persistent quest for knowledge and its appropriate application in the kitchen, at work, and in the community (plan your groceries once a week; purchase quick and easy storage and travel containers).  Healthy nutrition doesn’t happen by accident.

Attitude

Willingness is the key to all progress.  Your role as a fitness leader is to inspire others and help them get over the onslaughtof negative thinking that they will naturally be prey to.  Here are a few thoughts to share with them:

Positive attitudes are not accidents - they are intentions.

Success does not happen by accident - it takes planning and action.

There is no such thing as “luck.”  Success results when planning and action meet opportunity.

Changing your plan is not a sign of failure.  Planning means constantly watching for the need to reassess, to revise and to re-implement.   



INFOFIT can help you get moving in the right direction.  Even taking one of these factors and changing them can have a life-long impact.  Taking it one step at a time will help you not be overwhelmed and will help you achieve your goals faster. 

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According to the American College of Sports Medicine (ACSM, 2006) the number one major contributor to the accelerated health and aging issues lies in the plummeting activity levels of North American society (11, 16).  “Dropping activity levels parallel important changes in the way that we work and live”.  Desk jobs are replacing active jobs.  More and more of us are living in the suburbs, driving rather than walking to work.  And TV viewing is taking up more and more of the free time that we used to devote to physical activity.

 Factors Affecting Activity Levels in North America (3)

At work	- More sitting jobs	+ 83%	Less Active jobs	- 25%
On the road	- More Driving to work	+ 31%	Less Walking to work	- 71%
At home	- Greater suburban population	+ 115%	Less Urban population	- 8%
On the couch	- Longer TV viewing time	+ 61%	Less Phys. Ed. Class Attendance (1991-2000)	- 23%

 Consider the following:

• Since the advent of computers, video games and TV clickers, post-1970s researchers (and space aliens) all agree that we North Americans are get fatter, and more prone to disease, and are doing so earlier in our lives than at any other time in our history!
• The prevalence of hypokinetic-related diseases (cardiovascular disease, diabetes II, etc.) is on the rise in North America.  As a result, more medications are being prescribed, but with no corresponding reduction in ailments (12).
• In 2001 the ACSM recommended that health and fitness professionals be more aggressive in confronting the laissez-faire attitude of North Americans towards physical exercise, as a way of combating a lifestyle that has become increasingly sedentary (16) 
• Other organizations such as the Institute of Medicine (IOM) in Washington, DC and the International Association for the Study of Obesity (ISO) agree with the ACSM, recommending an increase in aerobic exercise from 30 minutes daily for prevention of cardiovascular disease to between 45 & 60 minutes daily, and from 60 minutes daily for preventing weight regain to 90 minutes (1, 2).  When applied, this more aggressive approach has shown to produce a 20% to 50% risk reduction in hypokinetic disease in both genders and races (8,10)

 Summary Points

• Our life today is far more inactive than that of our predecessors
• Use waist girth measurements instead of BMI as a reliable assessment for obesity and cardiovascular disease risk.
• After the age of 30, fat-loss is no longer a simple result of calories in versus calories out
• Since 1980, new environmental influences are combining with genetic predispositions to cause North Americans to become obese at a rate never seen before (just ask any space alien).
• Many medical associations agree that an expanded and more aggressive approach is needed in order to slow the rate of disease and obesity in North America.
• There is no one factor uniquely responsible for this devastating obesity trend.  Health-care professionals need to adopt and implement a multi-factor assessment strategy to find solutions that address the many variables affecting their clients, including stress, hormones, nutrition, medications, exercise and more.
• We can’t do it alone anymore: the fat-loss playing field is extremely complex and we need professional guidance.
• Researchers contend that increased self-awareness through more aggressive education about the early physiological warning signs is essential in the battle against hypokinetic disease.
• We fitness professionals are on the front-line and have the potential to make major in-roads through our leadership.   They are in a unique position to recognize the warning signs of the growing trend towards obesity.  Individually, we need to realize our power to impart change and ask every morning “What quality of leader do I want to be today”? Then be it for just that day.
• The time for action is NOW!  So, ask yourself what will your role be in our society’s future and how will you execute it?

Click here for more information on how you can avoid being a statistic. 

 

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Do you want to be happy, healthy, and functionally fit well into your coming years? Do you find it increasingly more challenging to stay motivated while being physically active?  Good news, you don’t have to do it alone.  Hiring a qualified personal trainer can help you achieve your fitness goals. 

 

Recently, we looked at the top reasons to hire a personal trainer and how to interview a personal trainer.  Below is a list of qualities that an Elite Professional Personal Fitness Trainer. 

 

 

                          Look for these Qualities of an Elite Professional Personal Fitness Trainer

Good communicators	Inspires
Passionate about being a trainer	Empathizes
Honest	Diplomatic
Committed	Dedicated
Knowledgeable/Educated	Dependable
Good listener	Punctual (early preferred)
Organized	Accepting of client’s preferences/differences
Good educator	Responsible for his/her mistakes, actions

 

No physician, personal trainer, or pill can do for you what you can do for yourself.  Be willing to make real long-term changes in your life.  If you make changes on the inside, you will see results on the outside.  Hiring a qualified trainer, even temporarily, can set the stage for a healthier, happier and functionally active future.

 

Happy Training!

Della

Are you a personal trainer?  Click here for CEC Health and Fitness Lectures.

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In the last article, we discussed the interview process of hiring a personal trainer.  Hiring a personal trainer is a decision that should not be taken lightly.  Not only does it affect your health but also your wallet.  Because of this, it is important to understand why you need a personal trainer.   


Top 10 Reasons to Hire a Personal Trainer

1.   Reduce injury risk - Ignorance and poor execution are common catalysts for injury.  A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk for injury and get the most out of each activity.
 

2.  Inexpensive - No, it’s true! Most trainers will charge between $60-$80 per session and many offer discounts if you buy a package of sessions.  Let’s do the math:

·         A 4-session package at $70/hour = $280; spread this out over a month (1x/week)

·         Now, a little comparison shopping, add-up what your luxury “good feel” monthly expenses for items such as clothes, shoes, cigarettes, dinners, alcohol, entertainment etc.

·         Is it more than $280? Probably…

·         Can you cut-down a little (you don’t have to cut-out completely) some of these expenses and put some of your savings towards your health and future?

 

3.  Long-term Guidance and Motivation - As we age, it gets harder to stay motivated towards exercise; so having a trainer guide and motivate you can keep you going.  Certified personal trainers can provide structure and do the thinking for you so you can focus on the “doing”.  Initially, you may need to see your trainer more often to get on the right track.  However, once you have learned how and what to do for yourself, you can spread your sessions out to every 3-4 weeks.  Consider these sessions as “review, revise and revitalize” check-ups.

 

4.  Accountability - They are there waiting for you to show-up; they remind you of your reasons for wanting to exercise.

 

5.   Variety and Creativity - Trainers can make exercise “fun” and more interesting by offering a wide variety of creative exercises

 

6.  Teaches you life-long skills - The role of a personal trainer is to provide you with the knowledge, resources, guidance, training and skills so that you can do “it” for yourself!  He/she is there to support you as you work towards enhancing the quality of your life now and in the future.  Let him/her guide and teach you how to be your own personal trainer

 

7.   Puts the “Personal” in your Training - A skilled trainer will assess your specific needs, injuries, health conditions or training goals (10km race, for example) and develop a personalized plan (with clear timelines and short-term achievement goals) that will safely and effectively  enable you to succeed.

 

8.  Effective and Efficient - Personal Trainers can save you from wasted time and energy doing inefficient workouts.  They show you how to maximize your efforts and results.

 

9.  Stubborn Fat-loss - It can become increasingly more challenging to lose fat as we age.  Why?  Four main reasons: loss of calorie burning muscle tissue, increase in caloric intake, decrease activity levels, changes in hormone balance.  A trainer can help you build and maintain muscle mass, increase caloric expenditure and refer you to the proper specialists to address any medical issues such as hormonal imbalances that may be impeding your success.

 

10.   Resourceful - A great trainer is usually has a network of other specialists in the areas of nutrition, naturopathic medicine, massage etc and can refer to the right person for your needs other than exercise.

 

 Next, we will focus on qualities that make for a good personal trainer. 

Bios of INFOFIT'S Personal Trainers 

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This is the first of three aritcles that will help you understand the importance of hiring a personal trainer.  Personal Trainers are not "one size fits all".  When looking for a personal trainer, it is important that you feel comfortable and your personalities match.  Hiring a personal trainer without asking the right questions could lead to harmful consequences.  We will take a look of how to find the right personal trainer in this series of blogs.  

Before you hire a personal trainer:

·     Ask what are her/his qualification and experience.
A qualified personal trainer has a certified education in physiology, health promotion, athletic training, kinesiology or a similar field. They should have first aid and CPR certification as well as certification from a reputable organization such as ACSM, ACE, BCRPA, CSEP, NSCA.

·     If your trainer is INFOFIT certified, you know you’re sweating with the best!

·     Ask if she/he has liability insurance?
They should answer yes.

Be prepared to answer your trainer’s questions.

·     What are your goals?

·     What are your expectations of the trainer?

·     Why now as opposed to later?

·     Do you have any physical and medical conditions that may be aggravated by exercise?

·     Does your physician know you are about to start or increase your physical activity level?

·     Are you on any medications that may influence your ability to exercise safely? 

Personal trainers may not be for everyone, but a trainer provides certain benefits that make getting and staying healthy easier.  It is well worth your time and effort to make an educated choice when it comes to your personal trainer. 

Up Next: The top 10 reasons why you need to consider hiring a qualified personal trainer.

 Request a consultation with an INFOFIT Personal Trainer. 

 

 

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While many may not think about it, (and let’s face it, most of us don’t), love-making is an exercise.  As such, it exposes your body to injury.  In particular, your spine and lower abdominal muscles are at risk. 

 

So, are you Fit for Love?  The following test will help you assess your low back’s health and the ensuing exercise will help put some health “back” into your spine AND add some spice “back” into the bedroom!

 

The test is called “Wall Pelvic Rocks” and is designed to:

·  Assess your back mobility

·  Abdominal and low back muscles function

·  Teach you about the long-term dangers of poor pelvic mobility on the health of your lumbar spine

 

Now here’s the test:

 

1.     Stand with your back against a wall and knees extended straight

2.     Keep your head, shoulders and buttocks touching the wall throughout the test

3.     Tilt your pelvis backwards so your buttocks slide up the wall and your lower back arches.

4.     Tilt your pelvis forwards so your buttocks slide down the wall and your lower back flattens.

 

How did you do? Check your score:

 

Good: Able to tilt pelvis pain-free and easily in both directions WITHOUT any other body part coming off the wall – Congratulation, you are Fit for Love!!

 

Needs work: If you can barely move your pelvis and/or feel muscle weakness or tightness in either direction of movement.

 

Seek professional help:  If you experience any back or leg pain while doing this test

 

Exercise Solution: The test is also the exercise!  Perform this pelvic rocking movement laying on the floor, in a chair and against a wall – over time you will be able to move more, feel stronger in you abdominals and best of all be Fit For Love!!

Click here for the Home Exercise Handbook

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Here is a great program that will get your home exercise routine off to a good star 

Full-body Routine 1 – In the Home

Exercises	Repetitions (to fatigue)*	Sets
Face the Wall Squat	8-12	1-3 Sets**
Push-ups with Pelvic Twists	8-12	1-3 Sets**
Chair Shoulder Press	8-12	1-3 Sets**
Shoulder - Floor Flatteners	8-12	1-3 Sets**
Shin Shimmer Toe Taps	8-12	1-3 Sets**
Functional Pick-ups	8-12	1-3 Sets**
Low Back Pain Preventer Ramp	8-12	1-3 Sets**
Thigh Slimmer Side Plank	8-12	1-3 Sets**

 

To Maximize your Efforts and Get the Most Results in the least amount of time Go to www.fitlistvancouver.com for the full article

 

Exercises

Face the Wall Squat

Purpose: Strengthens Legs, Buttocks and Spinal Erectors

1. Stand facing a wall with your toes 3-inches from the wall (no further), and feet shoulder-width apart.
2. While gripping the head of a dumbbell (or paint can, or object etc), squat down slightly.
3. As you squat, look slightly down and glide your forehead along the wall (barely touching the wall)
4. Stick you buttocks out making a “ski-jump ramp” arch in your lower back
5. Pause in the bottom position for 2-5 seconds; the dumbbell is close to, but NOT touching the floor
6. Raise-up to the top position
7. Repeat this squat for 8-12 reps

 

Shoulder - Floor Flatteners

Purpose: Strengthens Back of Shoulder and mid-spine muscles

1. Lie on your back with your knees bent and feet hip-width apart
2. Place your arms on the floor in the “hands-up” position (elbows bent to 90◦); make two fists
3. Push your fists and elbows against the floor (pretend someone is trying to pull them off the floor and you are resisting)
4. Keep pushing into the floor while sliding your hands above your head, keeping the elbows bent
5. The movement should take 2-5 seconds each way (I.E 5-second up and 5-seconds down)

 

 

Push-ups with Pelvic Twists

Purpose: Strengthens Chest, Abdominals and Spinal Rotators

1. Place you hands on the floor 12-inches aside from each shoulder (very wide)
2. Start from your knees, and if easy for you to do, then move to your feet
3. Keep your body straight and “board-stiff” during the entire exercise
4. Lower to the bottom position and hold there until you perform six pelvic twists
5. The pelvis must touch the pad on the floor with each twist
6. Then raise-up to the starting position for a fraction of a second (no resting in the top position)
7. Repeat for 8-12 push-ups

 

Chair Shoulder Press

Purpose: Strengthens Back of Shoulder and Spinal Erectors

1. Sitting with your knees bent to 90◦, press your heels into floor and raise your forefoot off the floor
2. Raise two dumbbells in front of you with the dumbbells at eye level; point your elbows down to the floor
3. Lean forward at the hips; keep your upper body straight and “board-stiff” during the entire exercise
4. Hold this “down” position for 2-5 seconds
5. Raise both dumbbells to the top position (E.G. biceps by your ears) and hold there for another 2-5 seconds; arms straight
6. Dig your heels into the floor for additional support and strength
7. Repeat 8-12 reps

 

Wall Toe Taps

Purpose: Strengthens Front of Shin

1. Lean back against a wall with your feet 6-inches from the wall and hip width apart
2. Knees are straight
3. Raise your forefoot and toes off the floor as high-up a possible and hold for 10-seconds
4. After 10-seconds, pulse your foot up and down, WITHOUT touching the floor
5. Do this pulsing for 60-seconds

 

Chair Pick-ups

Purpose: Strengthens Back of thighs and Spinal Erectors and Spinal Stabilizers

1. Stand behind the back of a chair and place your feet under the chair so your knees touch the chair
2. Bend your knees slightly and then bend forward over the chair with a “straight spine”
3. Pick-up the chair with straight arms and your elbows locked
4. Stand-up while gently pushing your pelvis into the back of the chair and “lean-back”
5. Keep your arms straight the entire time
6. This pelvic thrust is the essence of the exercise and is used to push the chair out and in front of you
7. Hold this “standing Lean back” pose for 5-seconds
8. Lower the chair until it is only a few inches from the floor
9. Hold this position for 2-5 seconds; then repeat the “chair pick-ups”
10. Look down and slightly ahead of your (4-6-feet)

 

 

The Ramp – Low back pain preventer

Purpose: Strengthens Back of Legs, Buttocks and Lower Back

1. Lie on your back with your knees bent and feet hip-width apart
2. Raise your hips off the floor to the height of your knees
3. Hold this “up” position for 2-5 seconds
4. Lower your hips slightly, but, do not rest them on the floor during the entire set
5. Repeat 8-12 reps

 

Thigh Slimmer Side Plank

Purpose: Strengthens Inner Thigh and Spinal Muscles

1. Stand side-ways 2-4 feet from a bench, chair or counter-top
2. Place one hand on bench or counter-top while the other is by your side
3. Lift the inside knee up in front and hold for 5-seconds
4. Then move the inside knee and foot far behind you and hold for 5-seconds
5. Keep your entire body straight and “board-stiff” during the entire exercise
6. Perform 1 set, which is “6 knees in front and 6 behind”
7. This exercise is for the standing leg’s inner thigh and groin muscles
   
   

 Click here for the Home Exercise Handbook

 

Footnotes:

1.     You must reach fatigue during the last rep of your set.  This “exercise to momentary muscular fatigue” concept is crucial in order to accelerate your progress and results for your efforts.   The muscle must reach a point within 8-12 repetitions when it is unable to perform the NEXT repetition with proper technique due to fatigue and muscle “burn” from the accumulation of lactic acid.

 

2.     1-3 Sets - Start with one set for 3-weeks then gradually increase one set for the next 3-weeks until you are doing 3 sets to muscular fatigue.  Do not increase your sets if you have been inconsistent in your training

 

 

Happy Training!

 

André Noël Potvin, MSc, CES, TFL is an international author, speaker and clinical exercise specialist for INFOFIT Educators. BCRPA Program Director of the Year 2008

Email: admin@infofit.ca  www.infofit.ca  www.infofit.ca (604) 683-0785

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André Noël Potvin is a fitness educator and rehabilitation exercise specialist with 22 years of leadership experience and 13 years of specialization in clinical exercise and post-injury rehabilitation. André holds a M.Sc. in cardiac rehabilitation from the University of British Columbia, is a certified Clinical Exercise Specialist (CES) of the American Council on Exercise and an NSCA Certified Strength and Conditioning Specialist (CSCS).

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Andre Noel Potvin is President of INFOFIT Educators School for Fitness Professionals and BCRPA Trainer of Leaders. He teaches a wide spectrum of certification and continuing education courses and offers free information seminars to the general public. He is a well renowned international speaker and author of the Great Exercise Handbook series which has sold over 1 million copies. http://www.infofit.ca

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