The Ultimate Anti- AGEing Workout

1. The Ultimate Anti-AGEing Workout Presented by Maureen Hagan BScPT, BA PE ACE, canfitpro Certified 2006 IDEA Fitness Instructor & 1998Program Director of the Year IDEA World Convention August 9, 2013 Session # 466

2. Session Objectives… • Define the ageing process. • Highlight the needs of the aging population. • Review components of fitness that contribute to ageing. • Explore 7 unique training methods designed for the average “boomer body” based on 6 primal movements. • Discuss practical ways to integrate these methods into your training or teaching. Discuss equipment options. • Experience a 60 minute workout that integrates aerobic and functional strength training utilizing the 7 training methods presented.

3. Define AGEing… • Secondary Ageing is: Lifestyle Lifestyle behaviors that directly affect ageing include: Smoking Nutrition- poor diet and absorption Body composition-excess body weight, loss of lean muscle and bone mass Physical activity -sedentary living and absence of physical function (presence of strength) Mechanical factors-oxidative stress, cell death, inflammation, hormonal dys-regulation, degenerative changes ( mitochondria, body tissues: joint, tendons, ligaments, muscle mass, neuro-muscular relations). • Primary Ageing is: Physiology Age associated declines in physiological reserves and physical performance beginning around age 40 (VO2 max, Cardiac Output [HR, SV], Lactate Threshold) Presence of disease.

4. 10,000 baby boomers are turning 60 years old every day and this trend will continue until 2020

5. Training Needs of the Ageing Adult: • Preserve lean muscle tissue which is the foundation of basic “primal” movement patterns that promote strengthand vitality; manage metabolism. • Men and women* need to protect their heart against two dominating diseases: cardiac disease and stroke-- threatens the lives of 48 and 50% of North Americans each year. • Lose 5 lbs. of muscle every decade, and adds about 10 lbs. of fat every decade. • Reduce muscle mass by 25-30% by the age of 50 . • Reduce muscle mass by as much as 50% by age of 60, with a high percentage of body fat. • Risk bone loss, back pain and metabolic syndromes. • Lose mind-body connection, coordination, speed, agility, quickness, balance which in turn increases risk of falling/injury.

6. Primal Movement Patterns and Programs… Push Pull Bend (Hinge) Lunge Squat Twist Gait (walk/jog/run))

7. The Best Of Both Worlds in Fitness… • Aerobic Exercise: Reduce risk of heart disease, stroke, osteoporosis, obesity, diabetes, symptoms associated with peri-menopause and menopause Decreases biological age by 10 years or more by improving mitochondria function (which are responsible for energy production). Increases VO2 max which coincides with improvements in cognitive function (motor, cognitive speed and auditory and visual attention) due to: Increases in cerebral blood flow leading to increases in brain metabolism, production of neurotransmitters and formation of new synapses, which may slow down the disease progression (dementia, Parkinson’s, Alzheimer's). “Can Sweating to the Oldies Improve Brainpower?” IDEA Fitness Journal, September 2008 • Resistance Training: Reduces markers of oxidative stress Increases antioxidant enzyme activity. Slows as well as reverses the aging process at the gene level (following 26 weeks of RT) Reverse mitochondria impairment (24 months of RT). Significant improvements in peak isometric strength (by almost 50 percent). Lowers risk of age-related morbidity and mortality. Dr Len Kravitz “Yes, Resistance Can Reverse the Aging Process” IDEA Fitness Journal, September 2008 Aerobic Fitness/Conditioning Functional Strength Training

8. Aerobic Exercise to Defy Ageing… • Research shows… There is a direct relationship between physical activity levels and mitochondria function and a inverse relationship between mitrochondria function and biological age over a lifespan. Interval training (“Go Hard, Go Easy”) is one of the most effective ways to exercise at high enough intensity levels to significantly increase oxygen demands and ultimately slow the ageing process. Variables that affect intensity include: speed (velocity of movement), incline/resistance/load, relationship to gravity, range or movement, impact, whole body (integrated upper, core, lower body movement).

9. Functional Fitness is the new Resistance Training…Training the Body to Perform as a Whole, Integrated Unit… Develop adequate strength, stabilization and flexibility in key postural muscle groups, Stabilize the core (spine, pelvis and shoulder girdle), Maintain posture and awareness of alignment in a variety of static positions, as well as during dynamic movement, Achieve optimal static and dynamic balance, Incorporate basic, gross motor skills that utilize large muscles groups and consume large amounts of oxygen, Incorporate compound movements that are built on the primal movement patterns (a lunge with bicep curls, squat with overhead press), Progress motor skill intensity to increase difficulty and exercise intensity (a stationary lunge to a backward/forward or walking lunge, with alternating bicep curl with dumbbells; varying tempo. Develop secondary components of fitness alongside functional fitness (balance, coordination, agility etc)

10. 7 Unique Training Methods • 10,000 steps a day supported by national physical activity guidelines. • Squat and Lunges (and variations of) with attention to Q angle. • Hip Hinge or forward leaning with neutral spine. • Power Up Posture. • Intentional Stepping (weight bearing exercise). • Defying gravity (un-loading the weight bearing joints). • Brain Gym-nastics.

11. Method #1…Move to Achieve & Track 10,000 Steps Per Day • Move throughout the day and accumulate up to 10,000 steps. Research from the Cooper Institute encourages 3,800 to 4,000 steps in order to reach the current guideline of 30 minutes of moderate intensity exercise per day and 4 hours per week (accumulative). • 2 workouts a week “Easy/Moderate with RPE of 5 up to 60 min in zone 1 (50-60% max) * health • 2 workouts a week “Moderate/Hard with RPE of 6-7 up to 40 min in zone 2 (60-70%) *weight management • 1-2 workouts a week “Hard/Intense with RPE of 8 up to 20 min in zone 3”weight management and aerobic capacity • 1 recovery day and cycle the intensity changes while promoting 10,000 steps per day. • Pedometers are simple and inexpensive body-worn motion sensors that are readily being used to assess and motivate physical activity behaviors. Research shows that when people tracks their steps it triggers an improved energy expenditure of 2,100 steps per day through motivation and increased exercise compliance. • Health Canada supports this method!

12. Method #2…Squat and Lunge with Proper Mechanics • Ensure correct knee alignment in weight bearing by recruiting and firing the gluteal muscles- isometric contraction of the gluteals as you perform the squat and, or lunge (“Lotto winning ticket” technique). • Encouraging female participants to take their squat wider (to accommodate for the increased “Q” angle) to allow greater recruitment of the hamstring and better balance the vastus lateralis and medialis and balance between the quadriceps and the hamstrings—this will improve patella-femoral tracking.

13. Method #3…Bend/Hip Hinge with Neutral Spine • Emphasize neutral spine-initiating the movement (forward bending) from the hip. Avoid trunk flexion. • Improve body awareness and functional strength of the core muscles especially the deep abdominals. • Coach proper movement mechanics such as “think long and strong”, “tip from the hip” etc. • Embrace this primal movement pattern as it is an essential ADL.

14. Method #4… Powering Up Posture • Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull. • Ensuring that spinal alignment is neutral so that the core can function efficiently to maintain both stability and strength while the upper and, or lower body is in motion. • Powering up strength and endurance within the muscles that directly serve to protect the spine; in a way that optimizes static and dynamic performance. “Brace” vs. “Hollowing” technique.

15. Factors that influence Posture… • Aging- your body gradually loses its capacity to absorb and transfer forces however its not aging that influences posture as does: • Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow, • Poor postural habits -eventually becomes your structure, • Biomechanical compensation→ muscle imbalance, adaptive shortening, muscle weakness & instability within the “core”, • Body composition – increases load, stresses on spinal structure, leads to spinal deviation, • Workspace –ergonomics, • Poor movement technique/execution/training , • Injury -leads to reduced loading capacity or elasticity, • Others: *Posture is the single most common cause of painful soft tissue syndromes affecting the body! 80 percent of the population will experience back pain/injury and the majority of conditions are in some way associated with postural dysfunction.

16. The role of POSTURE in Back Health… More specifically: • Cervical spine gives your head freedom of movement, • Thoracic allows rotation of your torso, • Lumbar spines provides stability, • Sacrum provides the base for your spine to sit on. • Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine. • Powerful movements depend on every part of the spine being strong. • The spine coordinates whole body power via proper execution of movements or exercises. • Perfect posture pays dividends- by reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury.

17. Checklist for Powering Up Posture1. Set the feet/foundation2. Secure the pelvis3. Stabilize the scapulae4. Position the headEverything links. Posture can be structural (how you were born) or functional (how you cope with your body weight or have adapted over time). Dr Michael Colgan

18. Method #5… “Intentional” Stepping • Equivalent to ‘stomping a bug”—short, intense bursts of vertical force through the weight bearing bones and joints (ankle, tibia, fibula, femur, hip/pelvis, sacro-iliac, lumbar spine) that mimic weight bearing activities of daily living ie- brisk walking, stair climbing, dancing, leaping and jumping. • Increases muscle and bone growth retention of both bone and muscle density and growth.

19. Method #6…Defying Gravity • Involves unloading of the weight bearing joints—lifting out of the movement in the opposing direction to the earth’s gravitational pull. • Increases intensity and caloric expenditure through eccentric loading and concentric firing and greater working ranges of motion. • Preserves joint health and integrity.

20. Method #7…Brain “Gym-nastics • Integration of mind with body to maximize neural synapses and minimize cognitive decline associated with aging. • Increases physical coordination through ‘cross-midline’ exercises (connects hemispheres). • Memorizing and performing movement patterns with cross-midline exercises is ideal for preserving memory. *Contributes to lowering risk of mental diseases such as: Alzheimer’s, Parkinson’s, Dementia and depression.

21. Practical/Workout: • Combo II: Squat press/alt leg lift Stand strong lunge/repeater knee Iso squats s-s Repeat Combo IVa: Dead lift/lean n lift Side lunge n row Squat power press Type rope squat/Flamingo Repeat Combo IVb: ½ Burpee/plank Kneeling pulldown Hip bridge Resisted plank/press ups Prone extension lifts • Combo I: March, step knee (skip) 2 step touch/step touch Intentional step/step knee Step touch/repeater (transition) Repeat • Combo IIIa: Squat tap w 7/3/1 combo Step touch/repeater knee Repeat with alt leg curl/skater March 3/1 (transition) • Combo IIIb: Step alt knee, march Skater/power skater G-vine/gallop (transition) Repeat

22. Ultimate Anti-Ageing Eating Plan… More… each day • Nutrient rich foods to sustain energy & balance blood sugars→ Benefits+ • Eat 5-10 servings of fruits & veggies* • Protein with each meal/snack • Drink 8-8oz (250ml) Water • Supplement essential vitamin-minerals Less… each day • Fast, Fat and Fake foods • Caffeine to 200mg/day • Salt (≤ 1500mg) • Saturated fats • Dieting, skipping meals or late night snacking

23. The Five Ps Program… • Plan to eat more to eat less. • Portion control for calorie control. • Plate size matters. • Preparation pays off! • Put to paper and relate food intake to fitness goals.

24. Research indicates that our individual cells have a life expectancy of about 120 years. After about the age of 30 every person has the ability to alter their life expectancy by as much as 50 years by participating in regular physical activity and by eating healthy.

25. Successful ageing is both a mindset and a willingness to move, feed and restore your body, mind and spirit with the best of the best! Grow younger starting today!

26. References and Resources… • Chek, Paul “Eat, Move and Be Healthy” • Hagan, Maureen “Newbody Workout for Women—6 Weeks to a Fit & Fabulous New You” and “GoodLife Fitness-6 Weeks to a NEWBODY by Penguin Publishing • Hagan, Maureen, “FIT-iology- the Study of Fitness In Action”, Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com • Kravitz, Len, “Yes, Resistance Training Can Reverse the Aging Process”, IDEA Fitness Journal, September 2008 • Florence Peterson Kendall “Muscle Testing and Function” 4th Edition- Williams & Wilkins 1993 • McGill, Stuart, “Low Back Disorders-Evidence Based Prevention and Rehabilitation, Human Kinetics • McGill, Stuart, “Ultimate Back Fitness and Performance”, 3rd Edition, Human Kinetics • Parore, Lee, “Power Posture- The Foundation of Strength”, Apple Publishing

27. Your speaker... • IDEA Fitness Instructor of the Year 2006 • IDEA International Program Director of the Year—1998 • Vice President- Operations, GoodLife Fitness Clubs, Canada • Director of Education-Can-Fit-Pro (Canadian Fitness Professionals) • Licensed Physiotherapist • adidas sponsored athlete • Author of “FIT-iology-the study of fitness in action, Volumes I-III • Author of “GoodLife Fitness—6 Weeks to a New Body” and “The Newbody Workout for Women—6 Weeks to a Fit & Fabulous New You. Website: www.mohagan.com Email: mo@goodlifefitness.com Or defyaging@golden.net