I have always maintained that if I remained fit for life that I would be training every day toward becoming an \u201cevolving athlete\u201d \u2013 capable of \u201cdoing what I want, when I want \u2013 without getting hurt\u201d. This is as good a definition of what it means to be fit to me given my track record as a fitness professional. Taking time today to evaluate what you REALLY want from your fitness activities is probably a good idea and worth the effort and time up front so that you can access the benefits that you TRULY want from your training program. Here are the seven keys to fitness that will make your efforts worthwhile:<\/p>\n
![\"\"](\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/02\/senior-fitn.jpg\")
#1.\u00a0 Strength<\/strong><\/h4>\nStrength is a cornerstone of any fitness program. How we build strength over time is dependent on our effort and focus at being consistent in all we do. I started a weight training program in college with the help of the varsity football team at Syracuse University in 1965 and learned the basic principles of strength training with their help. I am still using those same methods and training principles today 50 years later and the secret to my success is clearly defined methodology and consistency of effort. I record all my results in a written log and am now in a training mode for my 70\u2019s that will enable me to be able to run well into my 80\u2019s thanks to my resistance training program. What do you want to be able to do as you age? Strength training is THE foundation for healthy aging.<\/p>\n
#2.\u00a0 Endurance<\/strong><\/h4>\nEndurance is being able to do an activity \u2013 any activity \u2013 over time without tiring and running out of fuel. Endurance is training for the heart and the cardiovascular system and enables us to be able to do more in our lives without tiring. Running is a key activity that I have engaged in since 1964 and has remained a cornerstone of my training program since then. I am doing 7 mile runs at a variety of speeds and currently have accumulated a body of work that has stretched over 70,000 miles. Since 2000 I have run 23,500 miles and I know these results because I have recorded each of my workouts in detail in a runner\u2019s calendar and know where I have been, where I am in my training and where I am going. I want to be able to run a 6 minute mile on my 80th<\/sup>\u00a0birthday in 2026 and current results say I will be able to do it \u2013 barring injury or illness. My book on healthy aging is simple but not easy. Pick what you love to do and keep doing it \u2013 and continue to learn more about yourself every day. Be a student of your own life and never stop learning!<\/p>\n\n\n#3.\u00a0 Power<\/strong><\/h4>\nPower comes from being able to retain \u201cexplosive\u201d ability over time. Old people lose their power and never regain it because they may have known they had it in the first place. Power is both mental and physical. It resides in the mind as well as the body. Many forms of exercise help us retain our power from yoga to dance (yes dance) to tai chi \u2013 and of course weight training. I use several exercises in my own programming for this purpose \u2013 from pushups, dips, bench press, leg press, weighted ab work, lunges, squats and other exercises that allow me to retain the power in my body. My \u201cmindfulness\u201d work is embodied in my meditation and visualization (imagination) work that I am committed to doing daily. I also use sprint workouts in order to increase my anaerobic threshold which determines my ability to engage as many of my \u201cfast twitch\u201d muscle fibers as I can. So far I am doing 250 pushups, 1000 crunches, and running sub 6 minute miles while still bench pressing 250 lbs. for my \u201cpower set\u201d. If I maintain these results over time I WILL retain my power as I enter my 70\u2019s next year.<\/p>\n
#4.\u00a0 Speed<\/strong><\/h4>\nMost of us lose speed after we leave our 20\u2019s. If we have struggles with health issues we most likely never thought of speed as a part of our lives. Injured joints, soft tissue damage and other debilitating issues will prevent us from ever being fast but it is still worth our time to try and improve our speed of movement. I love to run fast and I will always have this aspect of fitness in the front of my mind as I train my body in the future. I love sprint workouts and will most likely keep the track in my sights going forward. Right now running indoors suits me and I am making real strides in developing leg speed and maintaining a \u201crhythm\u201d that I positively love. What will you do to address speed in your programming? Seek to rise to a higher level of achievement and see what happens to your confidence!<\/p>\n
#5.\u00a0 Agility<\/strong><\/h4>\nAgility is an elusive quality and many of us never really train for it because it is hard to simulate agility in a training program. Athletes must all have some form of agility or quickness to play their sports at the highest level so they routinely add agility drills to their off season programming. It takes effort and desire but can be a real asset to any training regimen. Seek out new ways of addressing this skill set and see how you might incorporate some agility training into your program and see what happens. Personal trainers and group fitness instructors can \u2013 and do \u2013 use agility training as a part of their instruction. I am thinking about this aspect of fitness as well and have not yet decided on a course for myself yet so I am still an \u201cevolving athlete\u201d too.<\/p>\n
#6.\u00a0 Balance<\/strong><\/h4>\nBalance is a key to becoming fit and implies not only physical balance but mental and emotional balance as well. Being balanced means that we can more easily respond to life\u2019s challenges and roll with the punches as change enters our lives. Being physically capable of balancing our bodies is a worthy goal. Yoga is a great way to learn to balance the mind and body. The poses help you acquire a \u201csense of self\u201d in space and time. I use yoga as a part of my stretching routine to \u201crelease\u201d tension from my joints and muscles following my training. I find breathing exercises to be useful in calming me and balancing my mind with my heart and is also a soothing way to address stress in my life. Use basic principles of achieving balance in your life and you will go far and be healthy along the way.<\/p>\n
![\"\"](\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2015\/03\/Depositphotos_52527289_xs.jpg\")
#7.\u00a0 Flexibility<\/strong><\/h4>\nI saved flexibility for last because it captures for me the essence of health and fitness. Being flexible in our thinking and in our physical being is a reward for all our hard work. I am more open to change in my life than I ever thought possible. \u201cChange is the only constant in the natural order\u201d is one of the important lessons I learned from a favorite teacher over 30 years ago and only now am I finally beginning to truly understand this concept as change accelerates in my own life. \u201cFeeling in control\u201d of our lives is important but when we realize that what we love today may change in our lives tomorrow we become more adaptable and willing to change so that we can continue to grow and expand in consciousness. Life is bigger than we can imagine and if we become flexible in body we can save ourselves from injury and if we become flexible in our thinking we can become healthier \u2013 and happier \u2013 grateful for all that we have been given.<\/p>\n
Conclusion<\/strong><\/h4>\nThe seven keys to becoming \u2013 and staying fit are: Strength, endurance, power, speed, agility (quickness), balance and flexibility. Where do you fall short when it comes to your own fitness? Where do you feel you need to improve your training? What do you REALLY want to accomplish with your training? Looking good is fine but what do you want to DO with your training? I want to travel, water ski, play with my grandson and teach him to be active, empower and inspire audiences to make positive changes in their lives, write more books and articles on healthy aging and live a fulfilling and rewarding (and meaningful life). Time is precious so use it well and gain your freedom to be all you were meant to be!<\/p>\n
Endurance is being able to do an activity \u2013 any activity \u2013 over time without tiring and running out of fuel. Endurance is training for the heart and the cardiovascular system and enables us to be able to do more in our lives without tiring. Running is a key activity that I have engaged in since 1964 and has remained a cornerstone of my training program since then. I am doing 7 mile runs at a variety of speeds and currently have accumulated a body of work that has stretched over 70,000 miles. Since 2000 I have run 23,500 miles and I know these results because I have recorded each of my workouts in detail in a runner\u2019s calendar and know where I have been, where I am in my training and where I am going. I want to be able to run a 6 minute mile on my 80th<\/sup>\u00a0birthday in 2026 and current results say I will be able to do it \u2013 barring injury or illness. My book on healthy aging is simple but not easy. Pick what you love to do and keep doing it \u2013 and continue to learn more about yourself every day. Be a student of your own life and never stop learning!<\/p>\n Power comes from being able to retain \u201cexplosive\u201d ability over time. Old people lose their power and never regain it because they may have known they had it in the first place. Power is both mental and physical. It resides in the mind as well as the body. Many forms of exercise help us retain our power from yoga to dance (yes dance) to tai chi \u2013 and of course weight training. I use several exercises in my own programming for this purpose \u2013 from pushups, dips, bench press, leg press, weighted ab work, lunges, squats and other exercises that allow me to retain the power in my body. My \u201cmindfulness\u201d work is embodied in my meditation and visualization (imagination) work that I am committed to doing daily. I also use sprint workouts in order to increase my anaerobic threshold which determines my ability to engage as many of my \u201cfast twitch\u201d muscle fibers as I can. So far I am doing 250 pushups, 1000 crunches, and running sub 6 minute miles while still bench pressing 250 lbs. for my \u201cpower set\u201d. If I maintain these results over time I WILL retain my power as I enter my 70\u2019s next year.<\/p>\n Most of us lose speed after we leave our 20\u2019s. If we have struggles with health issues we most likely never thought of speed as a part of our lives. Injured joints, soft tissue damage and other debilitating issues will prevent us from ever being fast but it is still worth our time to try and improve our speed of movement. I love to run fast and I will always have this aspect of fitness in the front of my mind as I train my body in the future. I love sprint workouts and will most likely keep the track in my sights going forward. Right now running indoors suits me and I am making real strides in developing leg speed and maintaining a \u201crhythm\u201d that I positively love. What will you do to address speed in your programming? Seek to rise to a higher level of achievement and see what happens to your confidence!<\/p>\n Agility is an elusive quality and many of us never really train for it because it is hard to simulate agility in a training program. Athletes must all have some form of agility or quickness to play their sports at the highest level so they routinely add agility drills to their off season programming. It takes effort and desire but can be a real asset to any training regimen. Seek out new ways of addressing this skill set and see how you might incorporate some agility training into your program and see what happens. Personal trainers and group fitness instructors can \u2013 and do \u2013 use agility training as a part of their instruction. I am thinking about this aspect of fitness as well and have not yet decided on a course for myself yet so I am still an \u201cevolving athlete\u201d too.<\/p>\n Balance is a key to becoming fit and implies not only physical balance but mental and emotional balance as well. Being balanced means that we can more easily respond to life\u2019s challenges and roll with the punches as change enters our lives. Being physically capable of balancing our bodies is a worthy goal. Yoga is a great way to learn to balance the mind and body. The poses help you acquire a \u201csense of self\u201d in space and time. I use yoga as a part of my stretching routine to \u201crelease\u201d tension from my joints and muscles following my training. I find breathing exercises to be useful in calming me and balancing my mind with my heart and is also a soothing way to address stress in my life. Use basic principles of achieving balance in your life and you will go far and be healthy along the way.<\/p>\n I saved flexibility for last because it captures for me the essence of health and fitness. Being flexible in our thinking and in our physical being is a reward for all our hard work. I am more open to change in my life than I ever thought possible. \u201cChange is the only constant in the natural order\u201d is one of the important lessons I learned from a favorite teacher over 30 years ago and only now am I finally beginning to truly understand this concept as change accelerates in my own life. \u201cFeeling in control\u201d of our lives is important but when we realize that what we love today may change in our lives tomorrow we become more adaptable and willing to change so that we can continue to grow and expand in consciousness. Life is bigger than we can imagine and if we become flexible in body we can save ourselves from injury and if we become flexible in our thinking we can become healthier \u2013 and happier \u2013 grateful for all that we have been given.<\/p>\n The seven keys to becoming \u2013 and staying fit are: Strength, endurance, power, speed, agility (quickness), balance and flexibility. Where do you fall short when it comes to your own fitness? Where do you feel you need to improve your training? What do you REALLY want to accomplish with your training? Looking good is fine but what do you want to DO with your training? I want to travel, water ski, play with my grandson and teach him to be active, empower and inspire audiences to make positive changes in their lives, write more books and articles on healthy aging and live a fulfilling and rewarding (and meaningful life). Time is precious so use it well and gain your freedom to be all you were meant to be!<\/p>\n#3.\u00a0 Power<\/strong><\/h4>\n
#4.\u00a0 Speed<\/strong><\/h4>\n
#5.\u00a0 Agility<\/strong><\/h4>\n
#6.\u00a0 Balance<\/strong><\/h4>\n
#7.\u00a0 Flexibility<\/strong><\/h4>\nConclusion<\/strong><\/h4>\n