Boomer fitness

Having come of age with Jane Fonda workouts, along with the wisdom of Kenneth Cooper, many baby boomers feel that we actually invented the fitness movement. Indeed, the "work for the burn" and "no pain, no gain" philosophy of the 1970s fitness represents a far more aggressive philosophy than the New Age, touchy-feely methods that are popular with today's younger generation.

However, according to Dr. Nicholas A. DiNubile, we are now paying a high price for our hubris. An article published in the April 16th copy of the New York Times turned the word "Boomeritis" into a household term. The author interviewed the doctor who said that "Boomers are the first generation that grew up exercising, and the first that expects, indeed demands, that they be able to exercise into their 70's. But evolution doesn't work that quick. Physically, you can't necessarily do at 50 what you did at 25. We've worn out the warranty on some body parts. That's why so many boomers are breaking down. It ought to be called Generation Ouch."

The (Gulp) Aging Athlete

As we grow older, our muscle fibers shrink in size and number. This is known as muscle atrophy. There is a marked decline in fast twitch muscle fiber. These muscles are responsible for explosive, power related activities such as bump skiing and ski racing. Metabolic rate can also decrease with age, which can account for the weight gain experienced by many older instructors. Metabolic rate is also related to lean muscle mass, so the age-related decrease in lean muscle tissue may also be responsible for the weight gain.

 In some cases, muscles often become a bit less receptive to the messages that the central nervous system is sending them. This might result in slower response times, decreased coordination and increased fatigue. In case you were wondering about that close encounter you had with a tree, you now know that it's okay to blame it on the aging process. Just to add insult to injury, our muscles also become less skilled at taking oxygen from the bloodstream, and less efficient at storing the nutrients needed for optimal athletic performance.

Synovial fluid, which is the natural lubricant of the joints decreases with age. This can account for loss of flexibility and fluidity of movement. Osteoporosis is also an issue. The brittle bones resulting from this disease might make an instructor more susceptible to fractures. Loss of balance is another problem associated with aging. While it may be related to conditions of the inner ear, there is the possibility that loss of lean muscle mass causes a weakening of the muscles responsible for joint stability.

Boomerang: The Boomeritis Solution

Remember when we used to say, "If you are not part of the solution, you are part of the problem?" Take those words to heart join the fight against Boomeritis with the Boomerang nutrition and fitness plan. Let's start with some "food for thought.

Some researchers are speculating that proper nutrition may help alleviate some of the problems associated with aging. For example, researchers at the University of Palermo in Italy have discovered that low levels of magnesium, an essential mineral found in spinach, dark green leafy vegetables, apples, bananas, whole grains, soybeans, nuts, dairy products and seafood, may be partially responsible for the lean body mass atrophy that accompanies the aging process. Magnesium also plays a major role in the regulation of calcium and potassium, which is crucial for optimal bone and muscle health. It is also responsible for facilitating the relaxation phase of muscular contraction.

The researchers measured serum magnesium concentration in 1,138 older adults and drew comparisons with strength measurements that correlate with functional fitness.

They found that people with higher magnesium levels possessed a stronger handgrip, as well as more power in their lower leg muscles. Additionally, people with higher magnesium levels were able to extend their knees and ankles with greater levels of force. Nutritionists have estimated that approximately 68% of American adults get less than the recommended daily allowance of magnesium (300-400mg). Some experts believe that optimal magnesium intake should be as high as 1200mg daily.

Aside from having a shrimp cocktail and soybeans with your après ski beer, every active baby boomer should consider a strength-training program. Since increased lean muscle mass is associated with increased resting metabolic rate, a strength training program might even help minimize weight gain. Additionally, strength training can help alleviate some of the bone density losses that lead to osteoporosis.  This will be the subject of my next post. In the meatime, moreinformation on this subject can be found in my ski fitness book .

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