Loading...
Huron Expositor, 2005-04-06, Page 7--;.7"="7. ntor THE HURON EXPOSITOR, April 6, 2005-7 THE GREATER SEAFORTH AREA Seniors respond to weight training By Tim Cumming Signal -Star Editor Muscles can respond to strength training at any age, according to Michael Fekete, author of the newly -released Strength Training for Seniors. Fekete said even people as old as 90 years of age are shown in studies "to respond to strength training in a very positive manner." "You can improve your strength all the way to the last minute," he said. "It's never too late to start." In fact, the woman shown in the photos in the book started strength training for the first time at the age 'of 70. "Now she looks like someone who's 55," the author said. In fact, seniors can "rewind their biological clock" through proper fitness, strength training and diet. The new 126 -page book emphasizes safety when beginning a new fitness regimen. "They shouldn't overextend themselves," he said. Seniors beginning a strength training program should get approval to begin from a family physician and also an assessment from a fitness professional. "That's a requirement for any safe program," he said. A senior citizen's beginning program may include very simple exercises and from there develop into more purposeful exercises that mirror natural motions from real-life situations. "You gradually proceed in the direction of more complicated, functional exercises," Fekete said. "What seniors want is to be able to function properly and participate in various activities," he said, not doing .bicep curls for the sake of doing bicep curls. That's why it's important, he said, not only to build up strength but to build it up in a way that translates into improved mobility and heightened ability for seniors. "You can exercise that muscle in isolation and it will certainly increase the strength of that muscle (but) it doesn't mean that strength will be converted into functional abilities," he explained. That's why more complicated, functional exercises (like lunges) that incorporate strength, balance, timing and coordination are important goals for a senior's fitness program. A senior's exercise program may also begin with a small amount of time - 25 minutes, for instance - and then gradually increase to 45 or more. Ellen Murphy, of Egmonciv October. Murphy said that energy and flexibility. No fitness routine is complete without attention to diet: drinking lots of water and consuming varied healthy foods in appropriate quantities. "You cannot exercise properly if you are not eating properly," Fekete " said. "Healthy eating for me is you eat fresh, wholesome food in proper balance and proper proportions (with a) sufficient amount of complex carbohydrates." The author advises seniors to avoid the "hocus pocus" of diets that urge "no carbs" or "no protein." "What you want is a good, balanced diet consisting of wholesome, fresh, living food," he said. It's very important someone begins excluding bad foods with saturated fats, trans fats, starches and sugars and starts introducing good foods including vegetables, legumes, good fatty acids (Omega 3 fatty acids from olive oil, flaxseed oil, nuts, seeds, or deep-sea fish oil) and fibre -rich foods. "If you take fitness it has ille, has been working out at working out three times a Rob's week two components, exercise and healthy eating habits," he said. "They go hand in hand." Stretching is a very important part of any safe exercise program for seniors, according to Fekete. Muscles can shorten from a workout and seniors may not 'rebound as quickly from strength training as younger people which makes stretching so important. The best and safest way to begin making a lifestyle change is by consulting a fitness professional at a local fitness or wellness centre, the author said. "Doing an exercise incorrectly can do more harm than benefit," he said. The new book describes different exercises, stretches and shows how to breathe properly. The book also contains charts so someone beginning a fitness routine can document their program. Although some people might feel trepidation walking into that gym for the first time, Fekete said there's no need to be afraid. Queensway choir to perform The Queensway choir members are set to perform at the Clinton Dining for Seniors luncheon held at the Betty Cardno Centre on Wednesday, April 6. Recently the choir sang for Exeter's seniors at their Dining for Seniors meal. They've been practising a repertoire of old favourites along with a few seasonal songs. Belva Fuss-, volunteer pianist helps put the choir through their paces at the biweekly practices. Residents appreciated the beautiful Easter program performed for them March 20 by musicians Tom and Rose Merrigan of Hensall. The Sunday afternoon Qtieenway program featured inspirational stories, singing by the residents and music by Tom and Rose. Gladys and Her Merrymakers provided musical entertainment for the birthday party held Thursday March 24. Residents celebrating birthdays were Lylyan Greb, Hazel Corbett, Virginia Klopp, Beth Knox, Marjorie Carey and Winnifred Homuth. Queensway was pleased to host the recent "Caring with Confidence" series presented by Maggie Brennan. public educator for the Huron County Alzheimer Society. Much valuable information was shared with those in attendance and several commented that they found the series quite helpful. Hensall Legion women provide prizes and assistance at bingo each Monday in March and. the Hensall Presbyterian women will sponsor April bingos. Residents have also benefitted from church services, breakfast group, Massage therapy with Lori RMT, music therapy with Lisa Stewart, games, baking, coffee and current events and exercises in recent weeks. Jason Middleton photo Gym in Seaforth since helped her get more has "Have the courage to seek help," he said, urging seniors to take "that first step." He said seniors will be amazed by the help and support they will receive from staff at fitness clubs or YMCAs across the country. • There may once have been a time when a fitness facility was an unwelcoming place geared only to young bodybuilders but the attitude has changed, -according to Fekete. "The attitude has changed tremendously," he said, and he attributes that in part to the Canadian government's push towards healthier lifestyles. The book, which is published by Canadian publishing powerhouse Key Porter Books, is available locally. It contains some amusing anecdotes about how we underestimate the ability of seniors. One story in the book documents how some young kayakers told a senior they didn't want him tagging along because he might be a slowpoke and slow them down. When the kayakers arrived at their island destination, the fit senior citizen was already waiting there. "Now I know how it feels to wait for slowpokes," he was able to say. "You can never judge a person by his or her age," Fekete said. Fekete said he hopes his book will help seniors achieve their fitness goals and achieve a more independent lifestyle. "The number one goal is to help seniors participate in physical activities, to have a more independent lifestyle, to enjoy life a little better and to be more functional," Fekete said. "If I achieve that (with this book) it was worth all the work that I .did." The author of Strength Training for Seniors, who is now 58, won the masters category of the Extreme Quadrathlon, one of the most gruelling multisport events in the world, at the age of 53. The event includes a 10 - kilometre swim, a 40 - kilometre kayak, a 200 - kilometre bicycle ride and a 42 -kilometre run - more than 20 hours nonstop. Fekete said strength training was the most important aspect of his exercise regimen as he prepared for the event. FREE DELIVERY Prescriptions, Home Health Care & More! KEATINGS PHARMACY 67 Main St., Seaforth 527-1990 aakya �anax .Welc�eax�,,,.enr. JfLo.,,a_.h.� �xeimaenf .4?-cience 100 James St. Seaforth 527-0030 Be our guest for a tour and complimentary lunch at Seaforth Manor. Mark your calendar... Spring Fling Diner's CIub Tuesday, April 12th Dinner at 5pm Music by Richard Lobb and Friends girl' more information Call Charlene Foxton, Retirement Residence Director or Cathie Schalk, Administrator at 527-0030 Whitney-Ribey Funeral Home A Family Owned Business Since 1975 P 1 87 Goderich St. W., Seaforth 527-1390 Ross W. Ribey - Funeral Director www.whitneyribeyfuneralhome.com Agent for: STRATFORD MEMORIALS LTD.