A colleague recently asked me a thought-provoking question regarding the concept of maintenance as it pertains to training. To maintain means to give attention to something to ensure it's in proper working/functioning order. So, how do we properly train when our goal is to maintain our current fitness level?
To answer the question, let's establish a few things about our bodies. There reaches a point (most agree it is somewhere in your mid-20s) where your body begins to naturally lose lean muscle mass. This is simply the aging process at work. Once it starts, this loss of lean muscle mass continues each year until you die. Additionally, losing lean muscle mass negatively affects your metabolism, so your metabolic rate declines. Metabolism is defined as the speed and ability with which your body burns food as energy. Isn't aging a wonderful thing?
With our lean muscle mass decreasing and our metabolism slowing, we're in a situation of decline. The good news: You can combat the decline through progressive resistance training, cardiovascular training and proper nutrition.
Progressive Resistance Training
Progressive resistance (weight) training builds lean muscle, which in turn positively affects metabolism. I recommend a minimum of two resistance training sessions per week, training all major muscle groups equally. The weight you use is relative. Just focus your training in the 10–15 rep range, giving attention to form and control.
Here is a great (and simple) two-month plan:
- Exercise two times during the week.
- Do 3 sets of your selected exercises (one exercise at a time) in Week 1
- Do 4 sets of your selected exercises (one exercise at a time) in Week 2
- Do 3 sets of your selected exercises (one exercise at a time) in Week 3
- Do 4 sets of your selected exercises (one exercise at a time) in Week 4
- Do 3 sets of your selected exercises (one exercise at a time) in Week 5
- Do 4 sets of your selected exercises (one exercise at a time) in Week 6
- Do 3 sets of your selected exercises (one exercise at a time) in Week 7
- Do 4 sets of your selected exercises (one exercise at a time) in Week 8
Rest at least two days between resistance training sessions so that you build good foundational structure and habits.
For the first workout, complete 10–15 reps of each exercise, resting 90 seconds between each set.
- Select one: Bench Press/Incline Press/Machine Press/Dumbbell Press
- Select one: Barbell Rows/Dumbbell Rows/Lat Pull-Downs to Front
- Select one: Squats/Leg Press/Dumbbell Lunges
For the second workout of the week, repeat the first workout, varying the exercises you choose. Keep a training journal to document your progress.
Cardiovascular Training
Cardio training increases cardio-respiratory fitness and burns body fat, which positively affects metabolism. Start slow here and focus on weekly "minute" goals, and choose whatever cardio works for you—walking, jogging or using a machine like an elliptical or a stationary bike. Here is a simple plan to get you started (feel free to adjust the minutes; the idea is to be progressive through the two-month period):
- Week 1: 80 minutes of activity
- Week 2: 85 minutes of activity
- Week 3: 90 minutes of activity
- Week 4: 95 minutes of activity
- Week 5: 100 minutes of activity
- Week 6: 105 minutes of activity
- Week 7: 110 minutes of activity
- Week 8: 115 minutes of activity
Nutrition
Proper nutrition—consisting of low-fat protein, high-quality monounsaturated and polyunsaturated fats, and high-quality carbohydrates in the form of fresh fruits and vegetables—helps the body rebuild, provides a steady supply of energy, and avoids storing excess fat.
Uphill Battle
Our definition of maintenance as it pertains to fitness must change. To maintain, we must steadily build at least as much as we lose. This building process requires steady attention, commitment and dedication.
If you're reading this, your body is probably already losing lean muscle and your metabolism is slowing. Don't fall into the trap of thinking you can do the same things over and over again and maintain your fitness. Decline will occur. You must build, push, grow and continue to pursue fitness in a proactive, aggressive and progressive manner.
Here's to increase instead of decline!