The Rules

The graying of America is also the graying of the health and fitness industry. The Baby Boom generation is coming of age, and as a group boomers have not been shortchanged when it comes to vanity. This amounts to a bonanza for the health club industry. When boomers and older seniors are counted together, we form the fastest growing demographic in gym memberships.

Regardless of your age, the mechanics of weight training are the same. However, workout intensity, duration, and progression should be adjusted accordingly. But how much? Don't look for advice in the newsstand muscle magazines. They are not good sources of information for beginners, especially senior beginners. "NEW!" "NEWER!" "NEWEST!" shout their covers. A lot of it is nonsense.

I remember reading Steve Reeves' Building the Classic Physique and realizing that weight training fundamentals are about the same now as when he won every major bodybuilding title back in the late 1940's. Without their steroids, would today's pro-bodybuilders have matched Reeves? We'll never know, but I have my doubts.

Here are the fundamental rules to remember:

• Train 3 to 5 days a week with a combination of weights and reasonable cardio.
• First learn the basic, compound weight training movements. About once a month, mix-up their order, along with the number of sets and reps, so you don't get stale.
• Make training a habit, not hit-or-miss. Have fun but don't obsess. (Well, okay, obsess a little.)
• Clean up your eating habits. Dump the sugar, sugary foods and refined carbohydrates. Eat lean protein foods, plus fatty fish such as wild salmon, trout and sardines, a variety of vegetables and fruit and some whole grains. Eat more often but smaller portions.
• Take a quality vitamin/mineral supplement. If you are doing heavy training, perhaps add a good protein powder.
• Don't fool with so-called "anti-aging" products unless your physician guides you there.
• Drink plenty of water.
• If you drink alcohol, don't have more than a drink or two daily.
• For God's sake, don't smoke.

We all have different potential and limitations. For some, the muscle comes easy. For some, it doesn't. Most of us are somewhere in the middle. One thing is certain: Regular exercise and healthful eating will make anyone stronger, better looking, and healthier.

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