I AM AT THE CROSSROADS WHERE AGE INTERSECTS AMBITION. Even the mighty Arnold Schwarzenegger finds himself in this place. Today’s essay explores pumping wisdom: Arnold’s mature gym moves.
I am 60 years old. I have always taken care of my mind and body, focusing on these health pillars:
- Physical activity. I hold a third-level black belt in karate, walk daily, do weightlifting on most days, regularly stretch, and avoid being sedentary. Given my job as a physician centers on sitting, the last takes a conscious effort.
- Mindfulness. I meditate daily; in the past, I engaged in vinyasa flow yoga and tai chi. Inside scoop: vinyasa flow yoga is hard!
- Rest. I get seven to nine hours of sleep. I am pleased to get over seven hours on most days. Goals.
- Diet. Nutrition is a work in progress for me. Reasonable calorie intake? Check. No processed foods. Another check. Fruits and vegetables. Some, but still can do better.
- Gratefulness. I am getting better at demonstrating my appreciation for those around me.
- Community. I have good friends with whom I enjoy spending time. Alas, I don’t have many, but the ones I do have are gems.
Today’s Focus – Arnold’s Mature Gym Moves
With age, I have to be smarter in the exercise realm. While I hope to enter a Master’s fitness competition in April 2024, I have to train in a way appropriate to my age.
Forget the biceps curls of yesteryear. Arnold’s gym routine now exudes wisdom, blending seasoned experience with innovation.
Join me as I unravel the secrets behind “Pumping Wisdom: Arnold’s Mature Moves in the Gym,” where the Terminator transcends age and shares the keys to sustaining fitness prowess through time.
After all, it’s not just about pumping iron — it’s about pumping wisdom.
Schwarzenegger’s General Approach to Aging
In a recent newsletter installment, Schwarzenegger responds to a fan question about how getting older has affected him.
“Physically, you have to accept reality and do the best you can. It is always difficult to accept that you aren’t where you once were. More than two million Americans over 65 suffer from depression. I think a lot of that comes from hormonal changes that cause us to lose muscle over time. The global anti-aging market is worth 58 billion dollars. That is a lot of people trying to hold on to their youth.”
Sounds simple, but many of my patients suffer from weekend sporting event injuries.
The takeaway lesson: Know your limits. Our musculoskeletal and balance systems decline over time.
For me, this means more walking (and less running).
Practical Advice to Changing Your Workout
Arnold also offers practical advice for adjusting our workout routines to dodge injury as we age.
“I’ve chosen to adapt to my age, make my workouts a little bit different, and focus on staying lean and avoiding injury. This is why I’ve moved away from free weights and stick to the workout machines.”
The six-time Mr. Olympia still works out every day, as it still gives him joy. He admits he is addicted to exercise “even though my body won’t react the way it did 50 years ago.”
Adapting Your Fitness Routine With Age
The benefits of exercise are not limited to the young. As I age, I find increasing value in staying active.
Physical activity can help with numerous chronic conditions, including cardiovascular disease, diabetes, and some cancer forms. Want stronger bones and a lower chance of falling? Think about resistance training.
With age, your focus may shift from high-intensity cardio to lower-impact exercise that promotes well-being.
Specific Modifications – Arnold’s Mature Gym Moves
Many experts recommend incorporating a blend of exercises, including:
- strength
- endurance
- balance
- flexibility
I now am content if, on most days, I walk for 30 to 45 minutes. I am not adhering to this low-level approach while preparing for a bodybuilding physique competition.
Still, I generally avoid weightlifting that results in a pain level of more than five or six out of ten.
I take note of how I respond to a new routine. If I experience joint pain or see swelling, I know it is time to back off.
On many days, if I am not up to an intense day, I feel no shame in doing a bodyweight workout. Pushups? Yep. Bodyweight squats? Sure.
Getting Even More Specific
Here are some suggestions:
- Start your physical activity routine gradually.
- Aim to get at least two days per week of strength training using body weight, kettlebells, hand weights, or resistance bands.
- Consider low-impact bodyweight classes. While they did not work for me, you may enjoy yoga or tai chi to improve muscle mass and boost energy.
- Stretch at the end of your workouts to improve your range of motion and movement efficiency.
Safety First
If you don’t know whether doing certain activities is safe, please ask a healthcare professional. Once you have support, put safety first.
- Please make sure that you know how to use gym equipment properly. Ask if there is a weight room orientation program or an introductory training session.
- Do a proper warmup and cooldown. I always include ten minutes of walking before doing any significant activity. And don’t forget to cool down after your session.
- Hydrate with water before, during, and after working out.
- If you are alone outdoors, keep a cell phone with you (for emergencies).
Variety
With age, I increasingly focus on variety.
Variety means balance work, flexibility exercises, resistance training, and walking.
I challenge myself but remind myself not to overdo it.
Rest
Here is an excerpt from Fitness Professional’s Guide to Strength Training Older Adults-2nd Edition by Thomas R. Baechle & Wayne Westcott.
“Beneficial physiological adaptations typically require two to three days to occur. During this time the next strength workout should be done for optimal training results. We enhance strength development by training the same muscles again two or three days after the last workout.”
Now that I am over 60, my older muscles recover more slowly after exercise.
A 2016 study published in Medicine & Science in Sports & Exercise demonstrated this: older triathletes had slower protein synthesis — the process by which muscle cells regenerate — than younger athletes.
Recovery
Of course, the volume of rest and recovery time you need hinges on your fitness levels. The exercise type and intensity matters, too.
Dr. David W. Kruse, a sports medicine specialist at Hoag Orthopedic Institute, explains that you may need more recovery time after age 50.
Nowadays, my muscle tissues are slower to heal. I listen to my body; take it if you need an extra day off between workouts.
Don’t neglect proper recovery.
Refuel
Don’t forget to refuel with proper nutrition. I consume 20 to 30 grams of protein within an hour of my exercise session. Protein jumpstarts my muscle repair.
During the day, I spread out my protein. Historically, many guidelines suggested that adults get about 0.8 grams of protein per kilogram of body weight.
Is this enough for older folks? A study published in the American Journal of Physiology says there might need to be more for older adults.
Healthy adults aged 52 to 75 who consumed 1.5 grams of protein per kilogram of body weight created (and maintained) more muscle than those consuming 0.8 grams.
The extra muscle helps me move well as I age and may help me win my upcoming bodybuilding physique competition.
Thank you for reading “Pumping Wisdom: Arnold’s Mature Gym Moves.”
