Q: My daughter keeps urging me to join a gym and lift
weights, but I am afraid of getting hurt. At 68, aren't I too
old for that sort of thing?
A: The older you get, the more important it is to do
strength training. The average person loses about half a pound
of muscle a year. This lowers your metabolism as well as making
it harder to do everyday activities. Many people in nursing homes
are there because they are too weak to care for themselves. Weight
training is quite safe but needs to be done correctly, so you
should get some instruction. People in their 90s benefit from
lifting weights, so this is a good time for you to start.
Q: I really want to be a personal trainer. How do I
get started?
A: Learn all you can about anatomy, physiology, and nutrition.
A college degree in exercise physiology is helpful, but not required.
Make sure you work out regularly, with good technique, and enjoy
it, so you don't ask somebody to do something you wouldn't do
yourself. See if a local college extension program has courses
in fitness training. When you're ready, get certified by a reputable
organization. Then get a job as a floor trainer at a gym. You
won't make much money, but you need the experience before you
go out on your own. This is serious stuff. You're going to be
responsible for people's welfare. Don't opt for some weekend program
that gives you a useless credential. Try the American Council
on Exercise (www.acefitness.org) or Aerobics and Fitness Association
of America (www.afaa.com) for information on study materials and
certifications. If you have a strong background in exercise science,
try the National Strength and Conditioning Association (www.nsca-lift.org)
or the American College of Sports Medicine (www.acsm.org).
Q: I'm just starting a weight training program. What
supplements should I take?
A: Probably none, aside from maybe some antioxidants
to protect your health. Concentrate on learning proper exercise
technique and weight training principles. Supplements can't take
the place of consistent, effective workouts and good nutrition.
Some people need to eat extra protein when they first start weight
training, but if you already eat a lot of meat or other protein,
you don't need to add more. Supplements may give an edge to advanced
trainees or experienced athletes, but many dedicated lifters were
able to get big and strong before today's supplements were thought
of.
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