Ask a Personal Trainer

An occasional feature at Age-defying Athletes: this week featuring Rob Tenerowicz

“Only exercise those muscles you want to keep…” – Rob Tenerowicz

Rob is a retired biotechnology executive who is also a personal trainer. Several years ago, Rob and his wife, Rachel, opened T-Fit Gym in Arnold CA.

Rob recently discussed ideas about strength training and conditioning for older men and women.

A lot of older adults play sports, but probably don’t pursue any formal fitness training program. What do you recommend as the first step for these men and women?

Rob began by encouraging Age-defying Athletes to “Educate themselves on the benefits of strength training and conditioning. Did you know that we turn over our skeletons every ten years?” [Check this information from the American Association of Orthopaedic Surgeons.]

He elaborated on this : “[Bones] can be remodeled through strength training. Sports don’t put mechanical stress on muscles and bones in same way as strength training and conditioning.”

And, it’s not just bone. To augment Rob’s favorite saying, above, he notes “Loss of muscle mass begins when people are in their 30s and 40s but it’s not inevitable.” Strength training and conditioning can build muscle mass irrespective of age.

You are a Personal Trainer. What’s the most common area your older clients want to work on: legs, arms, back, cardio, flexibility, core, all of the above?

“Older adults,” stated this Co-owner of T-Fit Gym, “need to work on all of the above.”

More easily said than done. Tenerowicz explained that sometimes people are reluctant to experiment beyond the three or four exercises they have always performed. To counter this reluctance, he has developed “a whole body program and [I] invite members to try it. If I take them to a piece of fitness equipment they have never tried and demonstrate it and then get them to try it, in every case, they tell me that they ‘really like that one.’”

By introducing the machines, Rob can lower any hesitation and uncertainty they may have.

In addition to all the body parts mentioned above, he emphasized, “Add balance to that list.”

This personal trainer explained that about half of T-Fit’s membership is over age 60. “And we have quite a few members in their 70s and 80s. One of our members is 96 years old and told me ‘I want to work on balance.’ We created a balance program for him, including work with a BOSU® ball and a ladder handhold.”

What should older adults expect in terms of benefits from a training regimen? Is there an ideal number of times per week to train? And how long should it take before they see any results?

“Benefits…” Tenerowicz answered, “everybody benefits whether they initially wanted to [participate in strength training] or not. They become stronger, their bones become more resilient.

“A lot of our members,” continued Rob, “live in homes heated by wood fires in the wintertime and [residents] still need to be strong enough to stack wood. They garden. They do plenty of physical activity and want to do it with less pain in their joints.”

He advised Age-defying Athletes to begin by taking stock of their previous exercise history, especially regarding injuries. “They will need to work around those,” Tenerowicz explained.

Is there an ideal number of times to exercise? He said he wasn’t sure about “ideal,” but suggested that people exercise at least three times a week. “…with a day’s rest for muscle groups in between. Recovery is important.”

According to Rob, results should begin to appear within a month of starting strength training and conditioning. “Keep in mind,” he advised, “that there may be a bit of initial soreness. So, start with lighter weights, and if something doesn’t feel right, try a different weight, or a different machine or move.”

He added that “[An] 89-year-old member has seen improvement and told me the other day that even though he was ‘a little bit sore,’ he had increased the weight he was using.”

What questions should an adult over age 50 ask a potential trainer? What will the trainer want to know about this client before they begin working together?

“First, ask about credentials. Learn where the trainer was certified.”

Next, according to Tenerowicz, “It’s important to also understand [the trainer’s] experience working with older adults. Things are different at 62 than [at] 32 – I am 62 and I know this!” Appreciating those 62-, 72-, 82-, and 92-year-olds will be vital for any personal trainer wanting to do a good job.

He said that personal trainers, for their part, will want to know about injuries and restrictions. There are a lot of different ways to work out a muscle, and the trainer can work around restrictions – as long as he or she is aware of them.

What do you see as the toughest challenge for older adults who elect to begin a fitness program?

“Really consistently getting to the gym,” Rob responded. “Some people are enthusiastic at the beginning, but then life intervenes, and they fall off.”

The T-Fit Co-owner advised that “Having a workout buddy definitely helps keep people motivated. They don’t want to let their buddy down.

“Plus, there’s the social thing of coming to the gym and meeting friends. We try to emphasize the fun of exercising.”

Going back to his theme of being realistic about one’s physical “resume,” Rob emphasized that “As you age, know your limitations and work within those parameters.”

Don’t forget to feed your muscles.

“People struggle to eat enough protein,” Tenerowicz noted. “I am not a fan of protein drinks, preferring that people get protein from natural sources. It’s especially hard for vegetarians and vegans to get enough. In my mind the average person needs 0.5-0.75 grams of protein per pound of body weight.”

[The American Heart Association recommends 0.8 grams of protein per kilogram of body weight. So, for a 70 kg/154 pound person, that would be approximately 56 grams daily.]

And hydrate, especially when working out.

WIIFY?

A round of golf or a tennis match can be great fun and an excellent workout. But minute for minute, strength training and conditioning can deliver more focused muscle and bone enhancement.

Rob mentioned a full body workout employing exercise equipment such as a leg press or rowing machine.

Nowadays, however, fitness facilities feature a dizzying array of “tools”: free weights, tension bands, balls, foam and weighted rollers, cable machines, sliders, heavy ropes, balance paraphernalia, and more. And don’t forget good old-fashioned body weight!

The point is that there are many ways to condition the upper and lower body – and that those ways are out there waiting for you!

Explore a gym in your neighborhood. See what renewal awaits you.

Otherwise, you may have to choose your “favorite” muscles, because, as Rob admonishes, “Only exercise those muscles you want to keep…”