Senior Fitness can be Fun! Announcing our new Bone Builder Classes taught by Terri Bilbro, RN. Terri is a well-know fitness trainer and instructor on the Monterey Peninsula and will be offering the popular Bone Builder classes at the Sports Center on Mondays and Wednesdays from 1:30 to 2:15 pm beginning June 3rd. Bone Builder classes incorporate postural, strength, balance, flexibility, and weight-bearing exercises important for building stronger bones and reducing fracture risk.

Inactive adults decrease muscle mass by 3 to 8 percent per decade after the age of 30 and as much as 10% per decade after age 50 or as much as 1 pound of muscle loss every year (Flack 2011; Marcell 2003). Reduced muscle mass is largely responsible for reducing resting metabolism and is typically accompanied by increase fat accumulation. A 2012 research review in the American College of Sports Medicine by Dr. Wayne Westcott, Ph.D., CSCS, FACSM found that resistance exercise is effective for:

• reversing muscle loss
• recharging resting metabolism
• reducing body fat
• facilitating physical function
• resisting diabetes
• improving cardiovascular health
• increasing bone mineral density
• enhancing mental health
• reversing specific aging factors

Resistance exercise has been shown to reverse muscle loss in adults of all ages, with about 1 pound per month increase in lean weight during the first several months of strength training (Westcott 2008: 2009).

Based on research conducted by Dr. Westcott and Dr. Caroline Apovian of Boston University School of Medicine (http://www.pjstar.com/features/health/x1282423680/Wayne-L-Westcott-A-new-approach-to-losing-fat-keeping-muscle), the combination of resistance training with a protein/carbohydrate supplement post-workout significantly increases lean weight and increases bone mineral density. Based on their research, consuming supplemental protein, or protein/carbohydrate, immediately after resistance exercise sessions may provide dual benefits of enhanced muscle hypertrophy and increase resting energy expenditure. 

Bone Builder classes provide an effective strategy for:

• Rebuilding muscle
• Recharging metabolism
• Reducing fat in previously inactive adults and older adults

The Monterey Sports Center Sports Cafe and Pro Shop has available nutritious foods prepared daily by Brun's Deli in Carmel and features protein/carbohydrate supplements including both whey (milk) based and soy based products. Westcott recommends a balanced protein/carbohydrate supplement of 24-30 grams of protein and 36-45 grams of carbohydrate for individuals averaging 155 pounds (Westcott 2008, 2011) immediately after your resistance training session. 

So, sign up your folks or yourself to come work with Terri on Monday and Wednesday afternoons, grab a refreshing drink or snack after class and see how strong you will get following an evidenced-based program that really works. If that time does not work for you, check out one of our more than 100 classes offered every week and choose the two or three times a week schedule (http://www.monterey.org/Portals/1/sportscenter/pdfs/GroupExerciseJune1.pdf) that will help you get stronger, leaner and healthier.

We'll see you at the gym!