Heavy Lifters!!

Weightlifting, not a sport you usually think about doing in your retirement. Golf, bowling, curling – these are the more common pursuits of the retired generation. But these sports are not for everyone, especially if you are a Canadian Masters Weightlifting record holder and gold medalist. Bernie Eckler, a regular visitor to SIRC’s Toronto Regional library, is just that. Even though he is fast approaching 70 years old, Bernie still works out regularly with the Apollo Barbell Club, and works part-time for Athletics Ontario. Currently, he is planning a trip to the Pan American Masters Weightlifting Championships this June in Montreal.

The Apollo Barbell Club has quite a reputation in the Canadian Weightlifting world. In 2008 all 9 members of the club who competed in the Canadian Masters Championships won gold medals and in 2009 they won eight gold and one silver.

Weightlifting has been an Olympic Sport since 1920, and was first debuted in the 1896 Athens Summer Olympics. There are two areas of competition, the snatch and the clean and jerk. In the snatch, the bar is pulled in one explosive motion from the floor to full arm's length overhead. In the clean and jerk (C&J), the bar is also lifted to full arm's length overhead. However, although it is considered one event, the C&J is really two lifts that must be completed one immediately after the other. In the clean, the bar is raised (pulled) in an explosive motion from the floor to a point of rest approximately at the level of the shoulders. The second part of the C&J, the jerk, consists of bending the legs and then extending both the arms and the legs to bring the bar to full arm's length over the head in one explosive motion.

Here are just a few of the articles found in the SportDiscus™ Database on Masters Weightlifting…

• Age dependence of Olympic weightlifting ability. / Evolution avec l ' age de l ' aptitude pour l ' halterophilie. Meltzer, D.E., Medicine & Science in Sports & Exercise Aug 1994: Vol. 26 Issue 8. p. 1053-1067
• Age, body mass, and gender as predictors of Masters Olympic weightlifting performance. The, D.J.; Ploutz-Snyder, L., Medicine & Science in Sports & Exercise July 2003: Vol. 35 Issue 7. p. 1216-1224
• Injuries in Masters Weightlifters: A 4-Year Study at the World Masters Weightlifting Championships. (Poster Session) Lavallee, Mark E.; Kary, Joel M., Clinical Journal of Sport Medicine Sept 2007: Vol. 17 Issue 5. p. 426
• Muscle function in elite master weightlifters. Fonction musculaire chez des halterophiles de haut niveau. Pearson, S.J.; Young, A.; Macaluso, A.; Devito, G.; Nimmo, M.A.; Cobbold, M.; Harridge, S.D.R., Medicine & Science in Sports & Exercise July 2002: Vol. 34 Issue 7. p. 1199-1206

Why should women try powerlifting?

If someone said to you that they knew something you could do that would be empowering, challenging, engaging and would change your body composition - would you consider it? Powerlifting, often confused with Olympic lifting, is an individualized sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. For women, powerlifting is currently a niche sport but one that is growing.

Many women are under the impression that lifting weights will make you bulk up when in fact women don't have the testosterone to get the big muscles. Building muscle isn't easy and you won't turn into a she-hulk if you squat your own body weight, what you will end up with is stronger legs and great backside! The way you train will play a significant role in your success - if you adhere to a balanced program of lunges, dead lifts, squats, pull ups, push ups and presses you will get stronger, not bigger.

Weight training can:

• reduce stress and is good for your heart.
• make you stronger and reduces your risk of osteoporosis.
• help you lose weight. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.
• strengthen bones and stabilize joints which reduces the risk of injury.
• increase your metabolism. When you put on more lean mass, your body requires more energy which in turn allows you to burn more calories during the day without exercise.

What many women notice when they start lifting is the positive community surrounding them. When people go for a personal best (lifting more weight than they have previously) there is a lot of support from other lifters, sometimes cheering you on trying you psych you up for the lift. Having people root for you and celebrate with you for having achieved something you may not have thought possible a month or two ago can be an amazing and addicting experience.

Throwing around some heavy weight can also do wonders for your self-esteem. If you feel physically strong, chances are it will increase your confidence in your ability to tackle new challenges in and outside the gym.

Whether you have just beat a personal best or you're just starting to see and feel the difference in the strength of your own body, one of the best things lifting does is to turn your attention away from just getting "skinny" and empowers you to create a strong new body that's all your own.

References from the SIRC Collection:

1. Haines J, Thrine A, Titlebaum P, Daprano C. Women and Weight Training: Education and Demonstration Make a Difference. Applied Research In Coaching & Athletics Annual. May 2008;23:237-254.
2. KOLBER M, CORRAO M. SHOULDER JOINT AND MUSCLE CHARACTERISTICS AMONG HEALTHY FEMALE RECREATIONAL WEIGHT TRAINING PARTICIPANTS. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). January 2011;25(1):231-241.
3. Lifting Weights Attacks Unhealthy Belly Fat in Women. Tufts University Health & Nutrition Letter. June 2006;24(4):8.
4. Nasim H. THE EFFECT OF SHORT-TERM WEIGHT-BEARING EXERCISE ON BONE MASS DENSITY IN OBESE AND THIN YOUNG GIRLS. / EFEKTI KRATKOTRAJNOG VJEŽBANJA SA DODATNIM TEGOVIMA NA KOŠTANU MASU KOD PRETILIH I MRŠAVIH DJEVOJAKA. Sport Scientific & Practical Aspects. December 2010;7(2):11-16.
5. Seguin R, Economos C, Palombo R, Hyatt R, Kuder J, Nelson M. Strength Training and Older Women: A Cross-Sectional Study Examining Factors Related to Exercise Adherence. Journal Of Aging & Physical Activity. April 2010;18(2):201-218.
6. Shepherd J. Why are you weight-ing?. Ultra-Fit Magazine. August 2013;23(7):4.

Celebrate in Active Aging Week! Sept 23 - Sept 28

It's active aging week in Canada and this year's theme is "Discover your Community." Active aging events are planned locally which allows organizers in each community the ability to decide what they would like to do.  Events are free for participants and are intended to be fun and educational, with a no-pressure atmosphere.

The idea is based around what successful aging is - it's about engaging in a more active, more varied lifestyle regardless of your age or circumstances. There are many opportunities for everyone to get involved including senior centres, retirement communities, fitness instructors and physical or occupational therapists. Activities don't need to cost a lot of money, all you really need is some initiative, inspiration and creativity.

Of course, planning any activity involves knowing the various capabilities of the participants. Below are some ideas for planning your event:

Low impact activities:

1. Create a scavenger hunt - The focus of the scavenger hunt doesn't have to be the traditional "whomever finishes first wins", instead have the focus be on exploration and enjoying the little things.
2. Plan a walk around the community. Have it mapped out and encourage people to partner up - walking is always more fun with a buddy.
3. Organize an exercise class that focuses on building balance, strength and mobility. There are plenty of videos on YouTube that can be helpful for coming up with exercises that can be easily adapted to suit all abilities.
4. Get some people together to try different sport such as: swimming, kayaking, pickleball, golf, cycling, cross country skiing or snowshoeing.
5. Don't be afraid to include activities that help you learn a new skill: join creative writing class, a cooking class, try gardening or get a group together and go fishing.

Moderate to High impact activities:

1. Dance classes can vary from low to high levels of activity. Ballroom dancing, Zumba, or Swing are just a few suggestions.
2. Plyometric exercises - also known as jump training are intended to mimic the movements needed for specific sports such as skiing, tennis, and basketball. They are specifically designed to increase explosiveness and power. These can be done in a group or individually and should be done slowly at first with the intensity increased gradually.
3. Circuit weight training, Kettlebells, power lifting or Cross fit techniques encourage a full body work out that employs a full range of motion. Try not to shrug these off as a young person's activity - training with weights is the best way to maintain muscle mass in your later years. If you are unsure about trying it out as a newbie, a good personal trainer can make a huge difference.
4. Tennis is a great activity that will work your whole body and provides opportunities for socializing after a game.
5. Hiking intensity can vary depending on the difficulty of the trail. It's a great activity for getting a group together and enjoying the scenery, especially at this time of year.

The bottom line is - do something fun! Use this week as a opportunity to re-commit to a old hobby or try a new one. Staying physically and mentally active leads to better overall health, improves mood and brain health, and can help you connect with friends, family and community.

References from the SIRC Collection:

1. Chodzko-Zajko W, Schwingel A. Transnational Strategies for the Promotion of Physical Activity and Active Aging: The World Health Organization Model of Consensus Building in International Public Health. Quest. February 2009;61(1):25-38. Fun activities from Active Aging Week. Functional U. July 2009;7(4):10-15.
2. Kruger J. Guidelines for physical activity: pointers for active-aging professionals. Journal On Active Aging. January 2010;9(1):34-39.
3. Park C, Chodzko-Zajko W, Rolfe C, et al. A New AGE of physical activity: creating outdoor spaces that promote active aging. Journal On Active Aging. September 2005;4(5):22-24;26;28.
4. PROGRAMS REACH OUT TO OLDER ADULTS. Fitness Management. February 2005;21(2):16.