7 Principle Based Training Ideas

Fitness Over 50 Portland

It would be so easy to give you random workouts just for fun. But will that actually improve your performance and efficiency to go out and participate in the things you love to do most? Probably not. At Aleda, we believe in principle-based training so that you get the most out of your workouts, to facilitate the best results, and to getyou to enjoy what you love doing most outside of the gym with ease.

1. Strengthen What Is Weakening After the age of 35 we start losing muscle by 5% each year…if you DON’T do anything about it. Strength training and building muscle is a cornerstone in staying healthy as we age. It will help keep you lean and improve your posture too!

2. Stretch What is Tight If you spend most of your days in the seated position then you have tight muscles. The most common tight spots are the neck and shoulders, hips, hamstrings, and pecs. To stay flexible and mobile we need to keep those trouble areas loose and relaxed.

3. Build in Correctives and Cardio Cardiovascular health is equally important for heart health as it is to help lessen fatigue and shortness of breath. It also promotes independence by improving endurance for all of your daily activities! If you are a member at Aleda your corrective exercise is already built into your program! This increases your range of motion, improves your flexibility, and increases your movement efficiency. It improves your overall performance, making you less likely to suffer an injury.

4. Eat Like An Adult I’m not going to beat around the bush on this one. We all know what’s good for us and what’s not. We all know vegetables are healthy and great for us, and we know that ice cream is not. Sometimes we just need a little friendly nudge to eat like an adult. If you want to take care of your body, start with food.

5. Consistency in Reasonable Training and Reasonable Eating Will Trump Any Fad Idea

If you are consistent with good, healthy habits you are more than likely to keep them up long- term. You have to find your “happy.” Some people can live on a strict diet their whole life and be ok. Some people need some rules and boundaries set up for themselves, but still have some flexibility to enjoy a few indulges here and there. You have to find that sweet spot of living at a healthy weight that you feel good in, and enjoying food. You just need to accept that unreasonable eating and unreasonable training will ultimately set you up to fail, this is what fads are all about…And we don’t want that!!

6. Participate In Things You Enjoy You have to enjoy yourself. Let’s face it: You are more likely to stick to an exercise program or something you love than to something you dread.

7. Master The Basic Movement Patterns Find a coach to help you master the basic human movement patterns and you will move freely and effortlessly for the rest of your life. Having movement efficiency in a Pull, Push, Hinge, Squat, Loaded Carries, and (Core) Turkish Get Up will do your body wonders. Training to keep these is the key to your long-term health and movement abilities so that you can keep up with your grandkids, go hiking without pain, play a round of golf and be ready for more. Focusing on these patterns will help you get more out of life outside of the gym.

8. (Bonus Principle) Be Kind To Yourself Nobody ever said getting your health back would be easy. It may be simple, but it is certainly not easy. It will be difficult; there will be days when you wonder if it is all worth it. Please step back and be kind to yourself. You deserve your health and happiness, but it all starts with being kind to yourself through self-acceptance and self-love.