By Ian Oliver
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Extra resources for Fifty Plus Fitness
Example text
As we age we must expect limitations of movement and suppleness; we cannot, sadly, turn back the clock to how we used to train twenty-five or so years ago, so the need now is to at least preserve, and hopefully improve, what fitness we already have. T. T. F = frequency (how often you train) I = intensity (how much effort you make) T = time spent, the duration of your workout Don’t work too hard at first. Your overload and adaptation should be graduated in small increments. Don’t get frustrated if you move up one level fairly quickly and then plateau on the next level – be patient.
Don’t get frustrated if you move up one level fairly quickly and then plateau on the next level – be patient. 37 If you are at all unsure of which level you need to be working at, always opt for the LOWER level. There is always scope to then progress safely. Learn to Rest To make positive progress in your fitness you have to bear in mind that where exercise is concerned it is often the case that the overused phrase ‘less is more’ is applicable. Working out non-stop (even if you had the capacity to) without rest would be foolhardy.
A flat stomach does not always mean the abdominal muscles are strong – genetics play a strong hand in how your mid-section looks. The aim has to be for all-over reduction. Try to concentrate on building a stabilising belt to support your back, improve your balance and posture. If you finish up with a set of abs that resemble an ice-cube tray – well, that’s a bonus. The abdominal muscles are categorised into four major divisions. We are going to look at exercises to work all of them. Tranversus Abdominus (transverse): constricts abdominal contents, compresses abdomen.