LATE BLOOMING

Add Strength, Stay Young, Run Better

by Marc Bloom

Reality Check: A 150-Lb. Weakling Faces the Facts

It started a year ago with a pushup. One measley push-up. Not even an authentic Marine pushup. A cheating pushup. Could I do just one?

Though I'd been a runner all my life and felt in good shape, I sensed something was missing: strength. I knew running gave me endurance, and all the evidence said that running strengthened my heart. But muscle strength? Whenever I ran on the boardwalk of the Jersey Shore and saw other runners with upper-body heft, I felt like a 150-pound weakling.

I was past 50 and starting to reassess my fitness program. I kept hearing about weight training, and how it was important for health and could enhance your running, too. My lifelong buddy, Evan, raved about his weight work. We'd go out for 5 miles, and afterwards Evan would head for the gym. I noticed his shoulders were broadening. I also noticed it was getting harder for me to hold Evan's pace. I used to outrun him.

Was I stuck in aerobic confinement, destined to chug-chug-chug along with a monster heart but flabby biceps? And what did that portend for my future? I was moving into what the demographers called "late middle life" and had to consider the next stage. Would I be strong enough to "run forever," the mantra we all cherish?

I was stunned to read that one in five victims of osteoporosis--the disease in which bones become brittle, impairing function--are men. That's to be expected since, on average, men lose 4 percent of lean muscle mass (including bone) every decade after 25, and 10 percent per decade after 50.

That meant I'd already lost 12 percent of my strength. Studies have shown that aging, weak muscles are more easily injured; and, once injured, take longer to recover. I knew that from experience. And for every pound of muscle loss, you burn 50 fewer calories per day.

Less muscle, more fat. I was becoming Joe Average. As a runner, I was never interested in keeping up with The Average. I always compared myself with those younger. I never thought of myself in real age but in physiological age.

Was the party over?

It didn't have to be. In studies at Tufts University, researcher Miriam Nelson showed that people aged 50 to 70 who weight-trained twice a week for a year got 75 percent stronger. "Basically," Nelson told me, "they reversed the aging process."

So, thankfully, weight training was like running--you could make significant progress just starting out. The message was clear: Within a year, I could reclaim my strength. I could also be healthier and enjoy a more balanced fitness program.

It was time to try the push-up and see where I stood. I set down on all fours. Ooooh, that hurt. I could barely hold myself up. I lowered my body about halfway to the floor. That hurt some more. Okay, Bloom, just raise it up, you can do it... But I caved in and went plop.

Obviously, running did not confer muscle strength--certainly not in the upper body, and little in the legs. With all that running does for us, it's easy for us to forget that running can't do it all. If only I could develop some strength, perhaps I could come closer to my ideal--to a perfect runner's body that would give me total well-being for the future.

Weight Training: A Runner Gets Stronger

Get used to it: You'll see people at the gym who look terribly out of shape--who probably couldn't run around the block--but who lift three times the weight you can. And you'll wonder, as I did, is there something wrong with me ? But that's good news. If they can do it, so can you. They've been lifting for awhile. Like running, weight work is based on consistent, gradual progress.

Weights and Running: Common Ground

Weight training has more in common with running than you might think. For example... 1) You may feel strain until you get used to it. 2) Seeing progress is wonderful motivation. 3) Stretch before and after. 4) Every so often, when you feel "stuck," you make small breakthroughs. 5) It may take several weeks or even months before you see, and feel, significant change.

I decided to use a machine program at the local YMCA. I didn't trust myself to handle free weights correctly, and for motivation I wanted to be around people and be able to ask questions. The Y has a Cybex system, which distributes stress evenly through a complete range of motion. When a trainer walked me through the circuit, which is based on a pulley-system with 5-lb. and 10-lb. plates, the machines seemed easy to handle.

Pain-Free Pumping: Less is More

I followed the standard prescription: two sets of 8 to 12 repetitions, twice a week. Recent studies have shown that merely one set provides a lot of benefit, and that additional sets add little gain. Again, it's like running--a 30-minute run provides essential benefit; after that, it's gravy. My weight work would take me only 30 minutes. Perfect.

I decided to use 10 of the 15 machines offered. I passed on anything that hurt, like the pulldown and overhead press, which strained my shoulder. I still had plenty to do, and decided to take baby steps. Feeling intimidated by all this metal, I would lift less weight than advised. I didn't want an excuse to quit. I didn't want to finish a workout feeling max-ed out. I wanted the whole thing to feel like a run in the park.

The experts advise lifting at least two-thirds of maximum weight. Max weight is the most you can tolerate in one set of 8-12 reps. A trainer tested me on the walk-through, and whatever she suggested, I said, "Less." She gave me a chart to track my progress and, like mommy dropping you at kindergarten, looked at me forlornly and said, "Bye."

A 10-Step Program: Total Body in 30 Minutes

My 10-step program would look like this: 1) leg press (works the quadriceps muscles and glutes); 2) leg extension (quads); 3) leg curl (hamstrings); 4) rotary calf (calf); 5) abductor (hips); 6) basic row (back); 7) chest press (chest, shoulders); 8) bicep curl (upper arm); 9) tricep extension (lower arm); 10) abdominal crunch (stomach).

In my less-is-more strategy, I started with 50 lbs. in the leg press, in which you push your legs against a metal plate. In the leg extension, lifting the legs against a bar, I began with 25 lbs. For biceps, my opening weight was a mere 20 lbs. Glancing around, I'd notice guys with beer bellies doing 150, 200 and up. But, in time, I could feel strength infused in the muscle, giving it an odd sensation of lightness.

Do You Believe in Miracles? I Got Muscle!

I vowed not to increase weight until my level felt too easy. Every month or so I added weight, and after a year was up to 180 in the leg press, 65 in the leg extension, 70 for biceps. Still modest, but in the locker room, when I'd look in the mirror to inspect my progress, I saw... well, look at this... muscle! I saw a tighter, balanced body, a torso with integrity, definition in my chest and shoulders.

Best of all, the strength was palpable. When I walked out of the Y, I walked on air. And when I ran, I felt a lighter, easier stride. The weights seemed to be working. Now it was time to find out how much closer to perfection I had truly come.

Evaluation: A 52-Year-Old Guy Gets Younger

To assess my strength and overall fitness, I scheduled a battery of tests at the Temple University biokinetics research lab in Philadelphia. I explained my goals to exercise physiologists Zeb Kendrick and Al Paolone, who said the evaluation would begin with body fat and end with pushups. Pushups? No one had said anything about pushups. The researchers told me they typically tested cops, military personnel and professional sports teams like the Philadelphia 76ers. Great. They'd compare me with drill sergeants and power forwards.

Strip down, they ordered. It was time to take a dunking.

I: Body Fat Test: Hydrostatic Weighing

Procedure: In this test, my weight in air would be subtracted from my weight in water. First Kendrick took my regular weight: 155. Yipes! I'd gained a few pounds. Then, bathing suit on, I was submerged in the hydrostatic tank and took my seat in a chair suspended from a Chatillon scale. To eliminate lung volume for an accurate reading, I was instructed to dip my head in the water several times and vigorously expel air. "Blow out the birthday candles," was Kendrick's rallying cry.

My Score : 12.8 percent. The reading put me in the 95th percentile for my 50-59 age-group (where the average was 25 percent) and in the higher brackets of the 30-39 population.

II: Flexibility Test: Sit-and-Reach

Procedure: I was positioned on a ruled table with my back to the wall and legs extended. I would be asked to reach beyond my feet, measured at 15" from a given point on the table. Paolone set a researcher's ruler in front of my legs. Ouch! I could not even reach my ankles. Obviously, I was not doing enough stretching.

My Score : 9.5 inches--5.5 inches from the bottom of my feet. This was poor for my age-group, where the average was about 15, or the ability to touch your toes.

III: Aerobic Capacity Test: Max V02

Procedure: To determine maximal oxygen uptake, I did a treadmill walk-and-run. Twelve leads, or wires, were affixed to my chest and connected to Paolone's apparatus. A face mask was placed on my head. It had a tube to breathe through so my expired air could be analyzed. It was all very cumbersome, and yet I would have to perform at my best. The intensity would go from no-sweat to all-out, and Paolone would use a steep grade rather than fast pace to elicit fatigue. After 27 minutes, my legs buckled and I cried uncle.

My Score : Max V02 is defined as the amount of oxygen consumed per kilogram (2.2 lbs.) of body weight per minute, and I got a 49, the 97th percentile for my age, close to the 90th for 30-39. (World-class runners have measures in the 70s and up.) My anaerobic threshold--the point at which breathing accelerates and wastes products like lactic acid accumulate in the muscle--was 40, or 81 percent of maximum. The results showed that my easy-does-it running continued to keep me heart-healthy.

IV: Strength Test: Push-ups Included

Procedure: Gobbling an energy bar, I was directed to the weight room for the leg press machine, chest press machine, plus sit-ups and pushups. On the machines, Paolone would have me do two repetitions at increasing weight until I maxed out. The sit-up style was from 8th-grade gym class: As Paolone held my feet down, I'd clasp my hands behind my head, and lift my torso up to the knee. The pushup: chin to the floor, no cheating.

My Scores:

a) Chest Press: Working to max, I pushed 125 lbs., twice what I'm up to at the Y, putting me at the 65th percentile, between good and excellent for my age.

b) Leg Press : Paolone started the weight at 150, and as we went up in 20-lb. increments, it felt incredibly easy. 250, 300-plus? No problem. I wound up pressing 400 lbs, off the charts for my age and even for people in their 20s. I was dumbfounded.

c) Situps : Paolone gave me 60 seconds to do as many as I could. With the dated technique, I managed 26, average for my age.

d) Pushups : "Gimme 20 good ones," Paolone ordered. There was no time limit. Paolone put his hand on the floor below my body. "Come down to here," he said. 1, 2...10, 11, 12... I won't give in, dammit ... 18, 19...20.... plop! I made the 65th percentile, better than good for my age but not quite excellent.

I learned I could probably progress more rapidly in my weight training, but since I'm making healthy gains, have been injury-free and appear to have the physiological age of 30-something, I decided to stay the course.

My chest, at least figuratively, was out to here.

Sidebar 1: Bloom's Fitness Formula: A Work in Progress

In His 30s In His 40s In His 50s

Goal: Marathons 5ks, 10ks Health & Wellness

Training Time : 8 hours/week 8 hours/week 8 hours/week

Running : 8 hours 4 hours 3 hours*

Bicycling : ----- 4 hours 2 hours

Swimming : ----- ------ 2 hours

Weights: ------ ------ 1 hour

*includes pool running

Sidebar 2: The Four Tests: Rounding Out Your Fitness

With the addition of 12 months of weight training, Bloom showed in fitness testing that a runner of 52 could hold off many effects of aging.

Test Performance Rating For 50-59 Rating For 30-39

Body Fat 12.8 % 95th percentile 85th percentile

Flexibility Reach within 15th percentile below zero

5.5" of feet

Aerobic Capacity 49, max VO2 95th percentile 85th percentile

Strength

--chest press 125 lbs. 65th percentile 25th percentile

--leg press 400 lbs. above 99th perc. above 99th perc.

--situps 26 in 60 sec. 50th percentile 10th percentile

--pushups 20 65th percentile 30th percentile

Sidebar 3: How We Age: The Effects of Strength

Following are some patterns of aging that can be addressed with weight training :

*Men lose 3-5% of muscle mass every decade after age 25, and 10% per decade after 50.

*By 70, you lose one-third of what your muscle strength was at its peak.

*For every pound of muscle loss, the metabolic rate drops by about 50 calories a day.

*Less muscle mass is associated with weight gain of 2 lbs. a year over age 30.

Sidebar 4: How To Assess Your Strength and Fitness

Here's how you can be tested yourself to assess strength and fitness and determine your weight-training needs.

*For aerobic capacity and strength tests, contact colleges to find an exercise physiology laboratory that does evaluation on a consulting basis. Some high-end health clubs also do such testing, for members and others. Check sports medicine journals (via libraries or the internet) to find the names and affiliations of author-researchers you can call upon. Testing fees, including consultation, may run as much as $500 and up. Medical coverage is rare, unless you have a doctor's prescription.

*For body fat tests, contact the same colleges and health clubs. An estimated 200 college labs nationwide do hydrostatic weighing; the others use methods like caliper measurement. Few health clubs have hydrostatic weighing capability but readily have other methods. Cost runs about $50-75 for hydrostatic weighing.

*For diet analysis, the following website from the American Dietetic Association will enable you to find sports-oriented dietitians in your area: www.eatright.org. Fees vary.

*For a copy of the American College of Sports Medicine book, "Guidelines For Exercise Testing and Prescriptions," call (800) 486-5643. The book, $25.95, contains charts of fitness norms by age, so you can see how you measure up.

BUY NOW! For more information on being strong and staying fit as you age, read Marc Bloom's books covering all aspects of health, fitness and training.