A Master Plan for Fitness in Your 40's

Let's start with the basics. Most fitness or exercise programs aren't age specific but rather general in suggestion. YES, the body has primary movements that it should be able to perform at any age (Flexion, Extension, Rotation, Level Changing, Pushing & Pulling) but at 40 years of age the body quite simply has different 'needs' than that of a 20 or 30 year old.

At 20 years of age you can pretty much lose an appendage and grow a new one within a season (much like a stone crab.) In your 30's there are few aches & pains that a good night sleep and Advil can't fix. Once you hit 40 however, you start asking the serious questions like "So Doctor, what do you think?"

Currently, the conventional thinking is that a greater emphasis on aerobic/cardiovascular fitness should be emphasized. I completely disagree. As we age, we maintain cardiovascular fitness much more easily while losing muscular strength & power much too readily. I'm not advocating an abandonment of aerobic activities, I'm simply recognizing that we need to have a healthy appreciation for strength & structural integrity. In my opinion 3 days a week of strength training exercises (see below) along with 3 days a week of aerobic/cardiovascular fitness training is optimal for not only physical betterment, but for combating disease, aging, and weight gain.

If you are new to exercise you might think this sounds like a lot. If you are an avid exerciser or an ex-athlete you will likely think it's not enough. What I suggest is that you save judgement until you do it, then your opinion will have much more credibility. Sound fair? Good. Now let's get to work!

Always start with mobility exercises to loosen up your joints and prepare your body for the movements to follow. A greater emphasis should be placed on joint mobility. Especially of the hips & upper back.

Mobility Warm-Up:
- Cat & Camel
- Hip Circles
- T Spine Rotations
- Cobra Stretch

*I'm not a fan of 'reps' to warm-up. The number of 'reps' it takes to feel fluid & loose is always the right amount.

"Movement Prep" is a term that has grown in popularity. What really matters is that the body is prepared to move. How this is best achieved will likely be subject for debate for some time?

Movement Prep:
- Bird Dog x 15 per side
- Side Plank Ups x 10 per side
- Bicycle Maneuver x 20 reps
(repeat 2x)

Strength training should be performed with your feet on the ground whenever possible. On the field, on the road, or in life, we seldom are asked to exert force from the seated position.

Strength Training:
- Squats, Lunges, or Step Ups x 10-15 reps
- Pullups, Cable/Band Row, DB Row x 6-10 reps
- Deadlift, Single Leg Reach, Back Extension x 6-10 reps
- Pushups, Band Press, DB Press x 6-10 reps
- Cable/Band Chops, Twists, Reverse Chops x 6-10 reps
(repeat 2-3x)

"Core Training" is another term that has grown in popularity. This simply is defined as your ability to maintain a neutral spine under stress. The core is less about muscles and more about a relationship to stabilize the body when exerting force.

Core Exercises:
- Prone Plank x 15'' - 60''
- Supine Bridge / Plank x 15'' - 60"
- Standing Core Press using Cable/Band x 10" - 20"
(repeat 2x)

I mentioned this earlier but as we age we maintain our aerobic fitness at the expense of our muscular fitness. We also loose our anaerobic power at a significant rate. This needs to be addressed in our conditioning.

Conditioning:
- 20" hard rowing/punching w/ 10" rest x 6-10
- 100 yd sprints w/ full recovery x 6-8
- 8 minutes @ 85%+ Heart Rate (Cycle, Row, Run, ARC/Elliptical)

Recovery is the most underrated aspect of most fitness programs. While many recovery & regeneration methods exist, myofascial release or foam rolling is perhaps the one within the means of most.

Foam Roll the following:
- Posterior including Extensions of the Thoracic Spine
- IT Band
- Quadriceps & Hamstrings
- Feet (using a Tennis or Lacrosse ball)

*Like in the warm-up - I'm not interested in a certain time or number As long as it takes to feel fluid & loose is always the right amount.

Aerobic exercises are fun. Cycling, Running, Dance, or Martial Arts all benefit our Cardiovascular system and give us the joy of play (something we don't get enough of at any age.)

* Limit running time to 20-30 minutes & cycling time to 60-90 minutes. Endurance athletes or those preparing for an event will typically go much longer - more frequently but for 'fitness' goals it's not necessary. Train Smart then Go Live Your Best Life!



Frank Pucher
CEO, Fitness 121 Personal Training
Platinum Level Coach - Todd Durkin Mastermind

Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.

3 Fitness & Health Tips

Too often, the "fitness segments" on TV focus on complicated formulas for weight loss and impractical exercises for the general population. To make matters even worse the segment is usually limited to less than 5 minutes (as if that's enough time to educate a fat and unhealthy population.) Actually, it's more than enough. In fact, it's too much time; and to complicate for people to understand. And you know, people don't do - what they don't understand.

Allow me to give you 3 tips for better fitness & health.

1) Drink MORE Water: If you think you drink enough - You Don't. If you do drink enough; Congratulations you should. Water is the catalyst for your metabolism, digestion and recovery.

Without enough our bodies don't function as well as they are designed to.

Drink MORE Water.

2) Exercise Regularly: This is key. You will derive more benefit from a 'poor exercise routine' done regularly than a 'great exercise routine' done infrequently. Consistency matters. So no matter what you do, do it often.

3) Stand Up when Exercising: Your hips & spine are perhaps the 2 most important joints in your body; That is why the muscles that attach to them are referred to as "the core". When you sit down you eliminate the need of these joints to mobilize & stabilize. Over time this causes inefficiency in the joints - resulting in hip & back pain.

Do your arm & leg exercises from a standing position. Not only will you strengthen your hips & spine, but you'll add real strength to the "core muscles" that support them.

An added benefit is that the increased requirement to push-pull resistance from this position will burn more calories.

Reduce risk of injury. Get stronger. Burn more calories. What's not to like?

Stand Up when exercising.

By no means are these 3 tips going to transform you into Olympic fitness levels. They will however go a long way to improving your current fitness & health needs.

Email/Call me with any questions you may have. I can talk a lot longer than you can listen and I'm always ready to make my case.

-Frank Pucher

The Fountain of Youth

This is an 11 minute video; watch it. This year, people will spend $$$$$ trying to discover the answer or secret to what I'm providing you for free.

Click Here:

Frank Pucher

How to make the most of your time at Fitness 121?

Make a commitment. Take time out of your schedule to invest in yourself. There is no use talking about it - unless you decide to take action. Over the last 15 years I have trained some of the busiest and most successful people (Recording Artists, Actresses, Working Moms, and Chiefs of Staff) and they managed to find time for fitness. You can too!

Get a physical. This is particularly important if you haven’t exercised in a while, or is your are over age forty. Exercise is not hazardous, but it’s a good idea to establish a health baseline. Items you may want to have checked are your cardiovascular function, blood cholesterol, and triglycerides. Let your physician know that you are starting an exercise program and would like their input.

Pay attention to injuries. If you have an old injury, or any physical problem that causes pain, speak with your trainer about how to avoid making it worse. Ask your physician to speak with your trainer and vice versa.

Keep your priorities. Things do come up, but there is always time to re-schedule or make it in for your workout. I too have a spouse, business, parents, sibling, friends & extended family, and of course my (4 legged) little girl “Corona”. However, I keep my appointments, pay my bills, make it home each night and live my life around my priorities.

Make Aerobic Fitness a Priority. What is more important than living long and living well? What good is everything else if you don’t have good health?

Start slowly. Don’t be concerned about what others are doing and don’t be too competitive. It takes time to achieve aerobic fitness - in fact, it is a lifelong process! Give yourself a break and ease into your program.

Be consistent. No program will work if you don’t stick with it. Exercise should become a regular part of your life, like eating and sleeping. If you are inconsistent, the results you achieve will be minimal. Fitness is gained slowly.

Dress appropriately. You don’t need anything fancy, but you do need good shoes. I recommend a good pair of running shoes, these combine light weight materials, cushioning and stability. You can dress in whatever is comfortable, but avoid clothing that doesn’t breath. There are all kinds of materials on the market, but the choice is yours.

Ask Questions? If you should have any questions on fitness or your training, feel free to ask me or any member of our Award Winning TEAM.

Frank Pucher

The Prescription

Dr. Frank's Prescription for a Happy-Healthy Life:

1. Drink more water.
2. Move more often.
3. Eat more fruit.
4. Eat 2x more vegetables than you currently do.
5. Spend some time outdoors.
6. Laugh & Smile.
7. Avoid people, places, & things that inhibit #6.
8. Push & Pull objects that are difficult to move.
9. Say the word "LOVE" each day.
10. Repeat Daily or as Needed.

*Dr. Frank's opinions and credentials are currently shunned by the Medical Community and their Elitist Organizations; thus they refuse to recognize his (Doctor) status - despite his contributions.

-Frank Pucher