ARE YOU FIT ENOUGH FOR YOUR AGE? Wendie Marlais, NCPT Desert Mountain Group Fitness Instructor
Every human body ages at its own pace, leaving us with vastly different abilities and limitations. How well you will function ten to twenty years into the future depends a lot on how physically active you are right now. Resistance training can slow down the decline in muscle mass that starts after age 40. Aerobic workouts can offset the drop in lung capacity that begins as early as age 25.
Wendie Marlais, NCPT, is a thirdgeneration Pilates teacher. Her certifications include training with Pilates Master teacher and Elder Ron Fletcher, a first generation Pilates teacher who was schooled directly by Joseph and Clara Pilates. Wendie has taught Pilates and other group fitness classes for 20 years and has been at Desert Mountain since 2006. wmarlais@desertmt.com
Take the tests listed below to assess your biological age versus your calendar age based on strength, core function, balance and cardio endurance. If you test out older than your calendar age, pinpoint your weak areas, work on them and then test yourself again in a few weeks. The best exercises for adults 50+ (in no particular order) •
Bodyweight & Resistance Band Training
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Cardiovascular Exercises
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Walking
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Cycling
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Swimming
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Pilates
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Yoga
Strength Strong muscles make your life easier and boost your metabolism. Muscle cells use two to three times more calories than do fat cells. Building muscle also strengthens your bones and tones the body. Dip Test (place a pillow on the floor directly in front of a chair for safety): Sit on a sturdy chair and slide your butt off, gripping the front edge of the chair with both hands. Arms should be straight – your butt is in front of the seat and your legs are extended in
front of you. Bend elbows to 90 degrees and then press back up. Do 1015 dips. SCORE/BIOLOGICAL AGE Reps: 1315 1012 89
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Body Age:
50’s
60+
20’s
30’s
40’s
Core The core is composed of the muscles from your pelvic floor, abdomen, back and hips. The core holds you upright and allows the upper and lower body to work together. Bicycle /Criss Cross Test: Lie on your back, knees bent 90 degrees over hips (feet in the air). Place hands behind your head (elbows wide – do not lace fingers). Bring your right armpit to your left knee while fully straightening your right leg a few inches above the floor (exhale). Return to the center position (inhale) continued on page 35
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