#28 - How To Train For Your Age
Hey, Hey ladies. Welcome to episode number 28, take five. I am not joking. I've tried to record this episode four other times. Having a puppy, makes everything, take longer. Oh, my goodness. You guys, I am signed up for a couple of interviews this week to see if I can get dude into puppy daycare because I am getting so behind at work. No joke. It is Tuesday night right now at 10 to seven. And I'm recording this episode and it goes out tomorrow morning. So, If you hear some dude in the background, I've just taken him out for a really good two hour walk play. But if you hear him in the background, it's just gonna be the way it is. We're just going to roll with it because I'm not recording this episode again. He has been bouncing off of the walls. He used to come home and nap so nicely after play dates and after walks. And now he's just like, what's next. So, we're going to get some daycare sorted out. Ah, she's my life. Anyway, how y'all doing. How is everybody out there in podcast land. I want to know, send me an email. Let me know how you're doing. How's your March going? Are you enjoying spring? We had daylight savings this past weekend, and the clocks sprung ahead. So it is now, later earlier. Does that make sense? And, uh, i's messing with me daylight savings. This year is messing with me a little bit. I'm sleeping in. I'm staying up later. Things are happening.
Okay, you guys let's get in to episode number 28. This episode is called how to train for your age. I am pulling today's episode right out of the transformation workshop. This is a three-day workshop that I've taught a few times over the last couple of years that I'm planning to turn into an online course. So if you're listening to this podcast down the road and you want to know more about the transformation workshop, come check out my website, lylasleona.com. There might be more information up about it then, but right now it's still just an in-person workshop that I host a few times a year. And part of the workshop, we talk about muscle development in the muscle development section of the workshop. I talk about how to train for your age. And this is something that I loved researching because it is so cool that weight training and muscle development and resistance work has benefits from when we are young and in our teens and twenties, all the way up to our senior years. So I want to start this podcast with reading you a page from the textbook that goes along with the transformation workshop. It's called fountain of youth. Truly exercising daily for 20 minutes or more can add years to your life and help you feel and look younger. There have been thousands of articles or reports, studies, and research done on this topic. And the results are pretty much unanimous. Daily exercise with good nutrition is the fountain of youth. Stretching, yoga, aerobic training, walking resistance training hit 20 minutes of any of these daily will be beneficial. Exercise for anti-aging isn't just superficial. Exercise actually slows changes that happen on a cellular level as we age. It can even reverse these changes. I won't get into the science of it, but if you want to know more look up chromosomes or the structures at the end of our chromosomes, called telomeres. Naturally as we age telomeres start to shrink exercise can not only slow down this shrinkage, but reverse it. What does that mean? It means our bodies are better able to fight chronic disease, regenerate, skin, tissue, less wrinkles my ladies. And stay lean and limber, allowing us to continue doing activities we love well into our senior years. Recently I've seen more and more 50 to 65 year old women coming into the world of competitive fitness and bodybuilding. And wow, it blows my mind when I find out their age, it's incredibly motivating. So that's page 79 of the transformation workshop. And then I talk about how you can benefit from resistance training from weight training in each individual decade. So I'm going to take you guys through it. How to train for your age. How old are you? I'll let you know how you should be training.
So let's start with ldies in their twenties, you young pups. Who are just getting started at life. How should you be training? Maybe you're coming out of playing a sport in high school. Maybe you're just getting introduced to the gym. This is the best time to get started ladies, creating these habits now in your twenties will make maintaining an exercise routine through your entire life, easier. The earlier you start weight training, the less likely you are to suffer from bone deterioration or osteoporosis later in life. Also the lean muscle mass foundation that you're building now will help maintain a healthy body composition and combat insulin resistance as you age. So in your twenties, what we recommend in terms of strength, focusing really targeting into posterior strengthening. So working on that posterior chain so your hamstrings, your glutes, your back, your low back, your upper back. These are the muscles, we tend to forget about, when we're training, we look in the mirror, we train what we see, but those muscles are so important for having good posture and making sure that your knees and your hips are stabilized. This is another really good focus point for those women out there who are in their twenties, knee, and hip stability. So making sure that you're training your glutes and your glute max is, and your VMOs, your vastus, medialis, oblique. Those are your inner quadricep muscles, these will help with knee and hip stability. So exercises for your posterior chain, I'm going to go through them. Now, some of these, you may know some of these, you may have to Google, totally fine. Back rows, lat pull downs, high poles, glute bridges, hip thrust, glute hyperextensions, abductions, deep squats, step downs, split squats, lunges. All these movements in your twenties are so important for building that solid posterior foundation and creating knee, hip, and lower back stability.
All right, moving on, ladies in my thirties. If you have already started exercising at this point, do not stop now. If not your thirties is a great time to get started. You will still gain the benefits of starting in your twenties. However, into our thirties, we want to add in more aerobic and cardiovascular or hit style training as well. Building up cardiovascular health and creating an endurance foundation will help with pregnancy and labor as well as slow down the aging process. So recommended strength focus in our thirties is progressive. So we're going to continue working on the posterior chain and the knee and hip stability training that we wanted to work on in our twenties. But we're going to add in more core training, more pelvic floor training planning for pregnancy or not. Pelvic floor training is just as important. Also, we want to incorporate more cardiovascular training. So adding in either step count goals or hitting a cardio machine or doing a light three to five K jog working in those little bit of a robot goals is really going to help with that anti-aging process. Also with your endurance ability, if you're planning on having some human puppies down the road, right. So some exercises that I can recommend for those of you who are in your thirties, add in all the exercises that I recommended in your twenties. Plus we're going to focus on pelvic floor contraction. So hip tilts, hip bridges, key goals, deep core contraction exercises. Like cat, cow and vacuum contractions plank holder RKC planks, pilates or yoga can be a great addition to an exercise regimen. However weight training and aerobic conditioning are also important. So for the, my ladies out there in their thirties. I want to add a little bit of everything. We want a nice well-rounded routine, maybe a couple days of weight training, maybe a pilates or yoga workout once a week. And then maybe a couple of cardiovascular workouts, too. Nice well-rounded balanced routine out there.
Now. let's get into the forties ladies. I'm turning 40 this year. I'm with you. I'm going to be paying attention to what I say next. It's not too late. It is never too late to start an exercise routine. If you are just getting started. Focus on full body light to moderate weight movements and aerobic or cardiovascular exercise. If you are unfamiliar with weight training, hire a trainer to ensure form is correct. You can move into more strength and muscle building after about a year of foundational training. Don't worry. You'll still see results. If you're already fit, keep it up now is a great time to really focus on strength, building who's with me, creating stronger, maybe slightly larger muscles to help keep your metabolism revved up and your bones strong. So into our forties, this is when our bodies shift in hormones just a little bit. And our muscle tissue starts to break down at a faster pace. So in our forties is a really good time to rev up that heavier weight training rev up that resistance training. Like I said, if you're just getting started, you don't want to jump right into heavy lifting. You want to. Work your way up, build that conditioning foundation before going into lifting heavy. I'm super excited to read this. You guys, I haven't read through this in a while. And I love strength training, love lifting heavy. So, recommended strength focus. Again, progressive so we're still still going to continue to work on that posterior chain. We're still gonna work on knee and hip stability that's something so important for women at all ages. We're going to keep working on that core and pelvic floor conditioning, especially post-baby as well as maintaining our cardiovascular health for anti-aging benefits. However we want to add in some compound strength movements and resistance exercises that use multiple muscle groups. So for my ladies in their forties. These are some of the movements you want to add into your training. Front or back weighted barbell squats, weighted barbell lunges, weighted barbell bed lips, weighted barbell bench, press weighted, barbell, overhead, press weighted, barbell back rows, pull ups or pull downs. Every woman should be able to do at least one pull up. I'm on a mission. You guys. Depp's. So you'll notice these are all big compound lifts. It doesn't mean your entire workouts need to be compound lifts, but we do want to focus on the strength training aspect of this. So we want to look at lower repetition ranges. We want to be doing five rep maxes six rep maxes, and literally moving some weight. We want to build strength to make sure our bones are as strong as possible. And we have as much muscle tissue as possible going into our senior years. It's the best thing we can do for ourselves, both on an anti-aging front. And on a functional front, making sure that we're capable while into our senior years. We want to make sure our form is correct as well as practice before loading the barbell or adding weight to any of these movements. If you're unsure, considering hiring a trainer or a coach for a session or two, just to go over your form. Progressive overload takes time, be patient, but consistently push yourself to do a little bit more. Five more pounds, two more reps, every time you work out ask a little bit more of yourself.
All right, ladies, 50 plus. Who out there listening to this podcast is 50 plus I want to give you a huge shout out and props to you. If you're in your fifties and you are on the fitness train, or you are starting the fitness train, welcome to my world. I embrace you. This is a fantastic time to get started if you have not yet started. However, if you're just getting started on the fitness training in your fifties, you want to make sure you start out slow, even if you were very fit in your twenties or your thirties, but you've taken maybe 10, 15 years off to raise kids, maybe work on your career. If you're coming back into fitness in your fifties, and it's been a while, start slow. Stretching and functional body weight movement is a good place to start. When you're ready to weight train, I do recommend a trainer or group classes at this point, if you're doing it for the first time. As we age, we become less body aware and have created a lifetime, a bad posture habits. If you are fit as a fiddle, you probably don't feel 50. You should continuous strength and resistance training. What I do suggest is taking slightly longer recovery periods and adding a good stretching and flexibility session into your routine. Maybe a yoga or a stretch class. It's never too late to reap the benefits of exercise. It's better to start late than never start it all. Consistency is so important. Three to six times a week, no matter what your age is. All right, ladies. So that is the how to train for your age section of the transformation workshop.
Summed up, I want to talk a little bit about this. So I started training in my teens. I got my first personal trainer when I was 14. If you've been listening to the podcast for a well, you'll know that. And I'm now I turned 40 this year. And I recently went for a DEXA scan. And what a DEXA scan is, is it's like an ultrasound machine that tells you what your bone density is, how strong your bone density is, how much body fat you're. Holding how much muscle mass you're carrying and where the muscle is and where the fat is. It gives you a pretty good snapshot of what's happening in your body. it's a pretty cool experience. If you're into analytics and numbers, the way I am with with the human body, I find it fascinating. I love going for DEXA scans. Anyway, I had a new tech. And she put me through the DEXA scan and we were chatting away. And I go to get up out of it when it's done and she's like wait a minute, I'm going to scan you again. And also like why and she's like, I think the scan is wrong and I was like, All right. Why, and she's like, let me just compare it to your last scan. And she pulled up my last scan and she's like, oh, maybe it's not wrong. And I was like, what are you looking at? And she's like, your bone density is like off the charts, superhero strong. And I was like, oh yeah, that's my thing. I have like super human bones. And this has been happening to me. Since I started having DEXA scans a few years ago. And what I gve credit to for this is the fact that I've been lifting weights since my teens, the resistance training, the constant stress I've put on my body and on my bones lifting heavier weights, building stronger, bigger muscles over the last 25 years has given me a foundation of super human bones. For many years, I didn't eat dairy, I didn't take multivitamins so I know it's not just a nutritional thing. This is from resistance training, this is the magic of resistance training. It is not only the fountain of youth, you guys, and your best fighter against osteoporosis and bone degeneration. But weight training and muscle development. You guys, I'm going to run through a list here. It's the best weight loss drug and antidepressant drug, anti-anxiety drug, pain killer, sexual enhancer, sleep aid, cardiovascular disease fighterc diabetes disease fighter and so much more. If you all are listening to this podcast and you're on episode 28 and you're not lifting weights yet. Go get a gym membership. It doesn't matter what your age is. We all need muscle development training. You guys. All right, ladies. That's what I have for you today. You'll get this podcast first thing tomorrow morning. Have a fantastic week and I'll see you guys. Next week for our last episode in muscle development. See you then. Bye for now.
