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Burn with Kearns: Longevity for Lions – Kevin Kearns
by Kevin Kearns, contributing writer, exercise and fitness
“How to maintain your edge as you age in this sport or any sport”
Let’s face some facts here, just like death and taxes, we are all getting older. I like to say more seasoned, like a good stew or a fine wine. But the facts are we are getting older every day. As well as lovely mother nature (the B______) wants you to kick the bucket to make way for the next generation. Facts are facts, but you can’t dispute them.
However, as an exercise scientist, we can manipulate many variables so we can slow down the aging process. Now, before you go off half cocked and say, “this is about steroids and HGH“, it’s actually not. There are other ways to “play” with the aging card while we train hard and stay healthy. Or, should I say train smarter not harder? How do I know? Because I live it every day.
As of the summer this year I personally turned the age of 57! To put that into perspective my father passed at age 48. Times have changed because people in general are more health conscious. To add more to the perspective, I have been working out faithfully for 35 years, and been personally training people since 1987! So, you could say I have some knowledge and flight time.
Let’s discuss the variables you can manipulate with your workouts. Seven years ago one of my top clients passed away due to cancer. He made it to 80 years old, and would have reached 100, I believe. David A. was a great client, mentor, and friend. I started training him when he was 70, and stopped when he was 77, due to his disease. The one concept he used to say to me was “it’s all about moderation, Kevin. What is moderation at 30 is different than 40 and so on”. At 70 years old he would train 3 x a week with me, do singles tennis 2 x a week and walk 2 x a week for 1 hour. He could hit pads for 5 3’s after doing a Burn With Kearns workout.
Variable 1- everything in moderation
The principle is simple. You are not 20 years old any more. You need to treat your body like a temple, and what you put in, is what you get out.
Variable 2- less is more – High intensity training has been around for along time. Training more intensely for shorter time is a good way to keep up your physical fitness while you are on the daily “gerbil mill “ of life. The days of putting hours in the gym are over you need to train smarter.
Variable 3- change is good – Mix it up. The 2 words I absolutely lothe in fitness is “I usually” and “I always“ followed do this workout. How can you expect results? Try something new. I started doing yoga in 2008 due to planter fascisits in both my feet. How do I get that? Form running 340 concrete stairs 3 to 4 x a week for 1 hour. Yoga fixxed it and I was able to run on trails within 1 year. It was the best decision I have every made for my longevity.
Variable 4- it’s not necessary to kill it everyday . This is a tough one for us trainers and athletes. We think we all need to crush ourselves during our workouts. The fact that you are working out should be enough. Every time you train it’s a deposit in your Fitness IRA. If you don’t have an hour to train, train for 30 it’s better than zero.
Variable 5- Try something different and new. Joseph Pilates was ahead of his time and could have competed in multiple athletic endeavors. In the 70’s American Footballers were taking ballet to help with their balance, agility and flexibility. What will try today?
Variable 6- Yin Yang, you most have hard with soft – I like using steel and iron as well but I also get a great workout from resistance bands. Trying using a band workout for “Unloading the muscles“ after a heavy weights day the next day. We call it our “Rubber and Steel workout“ (see Feb issue 2015). The reason why when you go to China they are all doing Tai Chi (Big hint here!!!)
Variable 7 – Listen to your joints- when in doubt listen to what your body tells you. If ruining on hard surface hurts, try trail running, or hiking. Like box jumps? Swap out the box for a high quality fitness trampoline like JumpSport or try them on sand at the beach.
Variable 8 – your diet – my exercise physiology professor once said “As you age you either have decrease calories and maintain activity or increase activity and maintain calories” . What he was referring to was losing muscle mass as we age. Mix up your foods and eat differently each day. You need to keep your metabolism on it’s toes, too.
The good news is you can still build muscle mass at any age and stave off the B——— Mother Nature.
Workout alternates
Box Jumps Hard box vs switch to Fitness Trampoline
Stair running vs switch to Trail running
Heavy dumbbell work vs resistance bands
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Coach Kearns – BurnWithKearns.com – Direct: 508 404 8503
Accepting new classes now! – https://burnwithkearns.com/
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.