Month #2 - Week #6 - Agility

Month #2 Week #6

Our Monthly Attribute for January is: Strength

So, we've survived our first week of Strength training! Don't worry, if you're exceptionally sore, it gets better over time. Some points to remember from here on out:

• Make sure you're getting plenty of rest! Everyone is different, but the actual "magic" of building muscle happens when we rest and recover. Make sure it's sufficient in both quantity and quality!
• Studies have shown that older adults require 50 to 70 percent more protein to maintain or increase muscle mass than a younger individual. While I find it counterproductive to spend too much time being exact here ( calculating 1.2g of protein per Kg of body weight per day along 3 meals and 2 snacks), I do have some general guidelines that will help:  
• Always approach both meals and snacks with balance in mind… Unless you’re doing a special diet requiring unique macronutrient percentages, think of each as a complete meal with some properties of each
• Protein
• Fat
• Carbohydrate
• Studies also have shown that it is best to have your protein timed evenly throughout the day (We’ll talk about fasts & intermittent fasting at a later time).
• I usually recommend an extra boost of protein in a “Protein Nightcap” which includes around 30 grams of protein blended with some avocado for fat, some Tart Cherry juice which aids in recovery and reduces inflammation along with a supplemental addition of collagen powders which aid in joint and skin health. (If I mix it with low fat/skim mild or Almond Milk, I’ll even warm it up and it can aid in the quality of your sleep.
• If you are feeling sore from DOMS (Delayed Onset Muscle Soreness), use it as an opportunity to "get acquainted with your muscles". When you feel the soreness, specifically think back to the movement(s) that caused that soreness and appreciate the effectiveness (or lack thereof) of that particular exercise. Move through various ranges of motion and recognize where and how these muscles work.

Our daily 20 minute focus for strength schedule will tentatively look like this:
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.

Wednesday (day 2) will include two exercises for a total of four to six sets focused on Chest & Back

Friday (day 3) will include two exercises for a total of four to six sets focused on our Arms & Shoulders

Our Weekly Attribute for Week #6 is: Agility

My favorite definition of Agility comes from Wikipedia as "The ability to change the body's position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance".  We'll most definitely be utilizing that "Agility Ladder" and we'll be doing various shuttle drills. In preparation for April (Month of Agility), I'll introduce you to some fundamental cutting drills and the "Illinois Agility Test". 
Remember, "Use it or Lose It" is our mantra and it is especially relevant to this attribute since it is so widely neglected for our older population.

Your "Lifestyle Application" of Agility

Because there are fewer recreational opportunities for older adults to engage this attribute, it is important we seek out more gym time applications to work on. Several lifestyle applications that are available include:

• Tennis
• Racquetball / Handball
• Basketball
• Dancing 
• Soccer

These are just a few of the many ways we can utilize the attribute of Agility. This one is exceptionally hard for the 55+ group but I'm sure there are many more and I'd LOVE to hear your additional recommendations.

Our Three Daily Attributes This Week

On Monday (day 1), we are going to focus on the attribute of Balance. We'll especially see some moves during both our warm up & cool down mobility portion of the workout to test our balance..

On Wednesday (day 2), our daily attribute is that of Stamina. We will make sure to include some longer portions to both our strength (think higher reps, lower weight) and Aerobic portions of the workout.

On Friday (day 3) we will definitely pull out the agility ladder again as both the daily and weekly workout attribute is Agility. I'm pretty sure we'll be able to test our agility and raise our heart rates at the same time!