Working Out – an Essential Ingredient in Staying Lean, Young, and Healthy at Any Age.
By Dr. Bartley Harvard Kerr, DC
Often times when I meet new patients or potential patients, their fascination lies into bio identical hormone replacement and if it is right for them. I explained to them that if it is deemed that they are deficient in certain hormones and they are replaced, they will feel much better. When people feel better, they have the ability to be more active. To take advantage of this new energy and to enhance the results of optimal hormone levels, I recommend exercise protocols specific to the goals of the patient.
Before I go any further, I would like to state that my background in exercise focuses on weight training and cardiovascular activity in a gym environment. This is not to say that other forms of exercise are not beneficial. I have worked with people who like to run, kayak, swim, etc. with much success. From my experience (over 30 years weight training), the most beneficial, least time-consuming mode of exercise that is right for most of my patients is working out in a gym.
In dealing with the “over 40 crowd,” many of my patients (including myself) do not have a lot of time to work out. With work, kids, and other responsibilities, many forms of exercise have to be abandoned or performed infrequently based on the time it takes to do them. In addition, most people in this demographic have had some sort of old injury that does not allow them to participate in the type of exercise they may usually choose. But there are benefits to being in this age group. Let me explain.
As we age, our muscles change and respond to different types of stimuli. Notice I said “change” not “get worse.” This can be seen in many types of endurance sports such as triathlons. Many times the best competitors are over 40. Muscles change as we age and so must the way that we exercise. In a gym environment, this equates to higher repetitions (number of the same movement repeated, such as a deep knee bend) than we would have performed in our twenties, to get the same effect.
Now let’s kick it up a notch. What if we have a person in their 50’s working out in the gym, but their hormone levels are that of a healthy 20 year old. The short answer is that they will not have to work out as long with a moderately higher repetition range. In effect, the above 40 optimally harmonized individual will obtain great results with intense, short workouts that incorporate a mid-level repetition range. Most NRC patients work out no more than 4 times a week at a maximum of 45-50 minutes – incorporating both cardio-vascular and resistance training. Some can get by with 3 times a week.
Most people can devote a little under 4 hours a week for their health. It results in a decrease of body fat, increase in muscle, and positively effects energy levels and blood lab values. In most instances, individualized protocols can be used to exercise “around” old injuries or to strengthen surrounding tissue so that the injury is subdued.
The benefits to exercise are numerous and well documented. Exercise should be an important part of your life performed 3-4 days per week, every week. For NRC patients, the “more is not better” philosophy is certainly true, and in many cases “more” is counterproductive. Remember what you are working out for – to look better, feel better, and be healthier. Intense, shorter seasons in the gym will get you to where you want to be quickly while allowing you to not miss a beat in your busy life!
By Dr. Bartley Harvard Kerr, DC
Often times when I meet new patients or potential patients, their fascination lies into bio identical hormone replacement and if it is right for them. I explained to them that if it is deemed that they are deficient in certain hormones and they are replaced, they will feel much better. When people feel better, they have the ability to be more active. To take advantage of this new energy and to enhance the results of optimal hormone levels, I recommend exercise protocols specific to the goals of the patient.
Before I go any further, I would like to state that my background in exercise focuses on weight training and cardiovascular activity in a gym environment. This is not to say that other forms of exercise are not beneficial. I have worked with people who like to run, kayak, swim, etc. with much success. From my experience (over 30 years weight training), the most beneficial, least time-consuming mode of exercise that is right for most of my patients is working out in a gym.
In dealing with the “over 40 crowd,” many of my patients (including myself) do not have a lot of time to work out. With work, kids, and other responsibilities, many forms of exercise have to be abandoned or performed infrequently based on the time it takes to do them. In addition, most people in this demographic have had some sort of old injury that does not allow them to participate in the type of exercise they may usually choose. But there are benefits to being in this age group. Let me explain.
As we age, our muscles change and respond to different types of stimuli. Notice I said “change” not “get worse.” This can be seen in many types of endurance sports such as triathlons. Many times the best competitors are over 40. Muscles change as we age and so must the way that we exercise. In a gym environment, this equates to higher repetitions (number of the same movement repeated, such as a deep knee bend) than we would have performed in our twenties, to get the same effect.
Now let’s kick it up a notch. What if we have a person in their 50’s working out in the gym, but their hormone levels are that of a healthy 20 year old. The short answer is that they will not have to work out as long with a moderately higher repetition range. In effect, the above 40 optimally harmonized individual will obtain great results with intense, short workouts that incorporate a mid-level repetition range. Most NRC patients work out no more than 4 times a week at a maximum of 45-50 minutes – incorporating both cardio-vascular and resistance training. Some can get by with 3 times a week.
Most people can devote a little under 4 hours a week for their health. It results in a decrease of body fat, increase in muscle, and positively effects energy levels and blood lab values. In most instances, individualized protocols can be used to exercise “around” old injuries or to strengthen surrounding tissue so that the injury is subdued.
The benefits to exercise are numerous and well documented. Exercise should be an important part of your life performed 3-4 days per week, every week. For NRC patients, the “more is not better” philosophy is certainly true, and in many cases “more” is counterproductive. Remember what you are working out for – to look better, feel better, and be healthier. Intense, shorter seasons in the gym will get you to where you want to be quickly while allowing you to not miss a beat in your busy life!