Fat loss is a concern for people of all ages, genders, and backgrounds. It is accepted that as an individual gets older he or she will be unable to lose fat and attain the physique of a 20-year old.
But this is clearly not true. Over the past 5 years, since I have begun blogging about fitness, I have seen many older individuals attain extremely low body fat levels and attain physiques that 20-year olds are jealous of.
I recently came across one such couple. Their names are Grant and Diane Hernden. They are both certified trainers and have been promoting health and fitness for over 35 years. Through their personal training business and online training business known as the Defy Aging System.
They both have physiques that young men and women would love to have. I recently interviewed Diane Hernden to see if I could uncover the secret of their youth:
Parth Shah: I have many readers on my list who are over the age of 55, and have many questions regarding how they should exercise differently then their younger counter parts.
Diane Hernden: Older adults really do not need to exercise differently than younger people. They just need to start slowly, progress gradually and do the exercises correctly.
Parth: I see, so can you introduce my readers to your age defying workouts?
Diane: Age Defying Workouts is actually a complete package of exercise, life balance and healthy eating tips known as our Defy Aging System. It is an online extension of a 1 on 1 personal training business that we have owned for the last eighteen years. We have clients of all ages from 10 to 90+ years. Our clients are loyal and very committed to living the best life they can. They feel that the programs we design for them each month are easy to learn but very effective. They especially like being able to do their workouts wherever they happen to be. They report their workout data to us after each workout and we respond with correction and motivation. They like this because they are accountable to someone.
Because we only have so many time slots that clients can access, we decided to put our workouts on DVDs so that many other people can experience the success that our 1 on 1 clients have achieved.
All of our programs are gradual and progressive. Each program consists of 5 or 6 free weight or body weight exercises designed to build lean muscle and strength in the body. We insist on perfect technique with maximum weight for all of our exercises. The goal is to achieve the strength and endurance that are needed to continue to live a healthy, active and independent life. The companion eating plan allows clients to eat the foods they love while supporting their exercise goals. Tips on managing stress keep cortisol levels in check to enhance health.
Parth: That is interesting, Diane, because individuals are taught to join gyms and stick to machines. They are told to avoid free weights at all costs, and are certainly told to avoid bodyweight movements. What are your thoughts on this piece of advice?
Diane: We think that this information is completely false. Most of our clients prefer to work out at home as they have had experiences in gyms that have not been positive. Trainers in gyms are often much younger and do not have the expertise to know what older individuals need as far as training.
Free weight training is the best and most effective way to replace lean muscle on the body, improve balance and flexibility to prevent falls. Lean muscle declines naturally as we age starting in our 30s. The only way to prevent that from happening or replace muscle that is lost is to have the body lift more weight that it is used to lifting. This will keep your knees, shoulders, low back and hips in top shape allowing you to live a healthy active independent lifestyle for as long as you want.
Machines in gyms are limiting in terms of becoming strong and lean. They support the body too much making the exercise easier to do. Easy does not make you healthy. Many times you sit at a machine to do the exercise. This completely eliminates your core from helping you do an exercise. You need to work the core. It is an essential part of your workout routine. Sitting for long periods of time has been linked to many chronic diseases. Why would we want sit more when we are trying to get fit?
Machines are prominent in gyms as are group classes because they get the most people through as quickly as possible making more money for the gym.
Parth: Ok, so how can someone who is over the age of 55, and has never exercised a day in their life get started with an exercise program?
Diane: Have a well defined goal. That is how you will know you are successful.
Look at your calendar and schedule your workout time in just as you would any other commitment. Take the first step. This is the most important factor.
Once you have done that, do the program for at least 4 weeks to see and feel results. Once you have experienced the energy and strength that a quality program will give you, you will never want to stop. We all have days when we do not want to exercise. Just get started and you won’t want to stop.
Start slowly. We often recommend that new clients just go through each exercise once for the first workout. If that feels good then do the exercises 2 times the next workout. Gradually do more until you are doing a full workout. If you decide to use a personal trainer make sure she is qualified. If all the trainer does is put you on machines and count the reps for you, then he is not the right trainer for you.
Parth: Many individuals are afraid of getting started. Especially with a program that involves bodyweight movements and interval training. What can you say to ease their fears?
Diane: Body weight and free weight movements along with interval training are the most effective way to get results from your workout program.
You only need to workout purposefully 3 times a week for a maximum of 45 minutes to 1 hour. This includes a warmup, free/body weight program, interval training and a cool down. It does not have to consume your life.
Starting slowly and listening to your body will tell you how to proceed. Think of this program as a permanent lifestyle change not a 6 week “flash in the pan” approach. By making small improvements gradually over time you will want to continue and will wonder why you didn’t begin a fitness program sooner.
Parth: Great advice Diane! Do you have any last bit of advice to help my readers?
Diane: Beginning a quality workout program that is instructed thoroughly and done correctly is the best gift you can give yourself.
Genetics accounts for only 10 to 25 % of all illness. An effective fitness program that you do for life will build health reserves that will keep you out of the doctor’s office and hospitals. If you do get sick you will recover much faster.
You will add lean muscle to the body that will make you feel and look years younger.
You will strengthen the muscles around your joints so that they do not ache or even worse require hip or knee replacement.
Lean muscle helps you to maintain a healthy body weight (or regain it). Overweight and obesity are the leading causes of many of the chronic diseases in our society today.
The risk of heart disease, stroke, hypertension, cancer, diabetes, osteoporosis, arthritis, Alzheimers disease and dementia will be lowered when you exercise regularly.
Your mood will become more positive. Moving the body is a natural thing for us to do and it helps us to feel so great.
Most importantly, you will be able to continue (or restart) all of the activities you have always done. That is one of our biggest motivators. We want to continue to ski, bike, hike, golf and travel with our adult children and grand children for a very long time.
It is never too late to begin. Always remember that and get started. Look at this new activity as a challenge not a chore to be dreaded or feared. Your body will love you for it.
Parth: Thank you for your time Diane.
Click here to learn more about Grant and Diane’s Defy Aging Program
