Care & maintenance of the over-50 athlete: Core fitness

When I was a kid, most of the fathers over 50 would settle into their sofas at night with a beer and watch TV. Until the remote was invented (the first was in 1950, from Zenith, and it was appropriately named “Lazy Bones”), the most exercise a lot of dads got was getting up to change the channel during the week. On weekends, maybe they mowed the lawns or played catch with their kids. My dad was an exception. He regularly played handball, especially in the summer months.

Today, over-50 athletes are not only common, but they are often in better shape than some of the people they’re playing with who are half their ages. The main difference between them and their younger competitors is the recovery time after playing. The younger players may ache for a few hours, maybe even into the next day, but the older players never stop aching. They have chronic pains in the shoulders, knees, elbows, hips and places they didn’t even know were part of their bodies until they felt pain there. You see them arriving at the basketball court or softball field with wraps and braces and Costco-size jars of Advil rattling in their sports bags. But they show up. They play hard. And many times they’re still standing when the younger players are huffing on the sidelines gulping Gatorade.

If you’re one of those graying warriors — or you just want to compete like one — stay tuned to my blog for a series of entries directed specifically at the over-50 athlete. Today I want to talk about the best way to stay fit and reduce injuries that we are more prone to. The answer: core fitness. The core of your body is located in the 29 muscles around your midsection and hips.  This area is the body’s center of gravity, the source of all your movement.  So the more fit this area is, the better you’ll be able to control your movements, reduce injuries and build power. In fact, core fitness is one of the keystones to the Lakers’ training philosophy.

There are plenty of books and websites that can instruct you on a variety of exercises designed to work these muscles. Or you can work with a personal trainer at a fitness club. There are many core exercises that can be done with a fitness ball. The advantage of using the ball is it teaches you balance and focus. In the meantime, here are some basic core exercises to get you started...

Plank. This looks like a push-up, but with your elbows and forearms touching the ground. Push yourself up onto your toes, clench your abdominals for 10 to 30 seconds and lower your body to the floor. Repeat 10 times, increasing as you get more fit.

Crunch. Lie face up on the floor with knees bent and your hands across your chest. Curl the shoulders toward your hips, tightening the abdominals. Unlike the sit-up, when you’re doing a crunch, the lower back stays pressed to the floor. Start with 20 reps.

Quadruped. Get down on your hands and knees, with your forearms flat against the ground the same as with the plank. Raise one leg up so the thigh is parallel with the ground and the bottom of your shoe is facing the ceiling. Keep your neck straight and don’t arch the back. Lower leg to ground and repeat 10 to 15 times. Then switch legs.

Some tips: This routine works bets when performed at least three times a week. Perfect form is more important the number of repetitions. You’re after results, not numbers. As with all physical exercise, keep breathing at a steady pace. Many beginners hold their breath, which is not healthy.

Try this three times a week for one month and then let me know if you notice any changes in your fitness level and your level of play. After all, us over-50 athletes have to show these younger players that the older you get, the more game you’ve got. In the future we will talk about flexibility and cardiovascular endurance, which are the other two important aspects of fitness.

Stay tuned and I'll let you know what works for me!

Comments

[Michael]

difficult for me to believe so much time has passed
I grew up watching you play in Milwaukee

do you keep up with any of your former teammates
Greg Smith, Bobby Dandridge, or Lucius Allen

congratulations on your outstanding book

great quote from your Dad

Michael

[Dr. Gordon]

I am a doctor of chiropractic who specializes in core strengthening. Kareem is right! Core fitness is essential to maintain top athletic performance.

Just a word of warning, there are many people out there who claim to be core specialists. Working with them is fine as long as you are healthy. If you have spinal issues it is best to seek a doctor who has specific training in managing your condition and can safely instruct you in proper core fitness techniques.

[ANTHONY JOHNSON]

Thank You Kareem you have been a great role model for all men young and old. I do work out and I am 56 years young and I will try the core fitness. Is there a book that has the picture of those exercises ? that I can buy ?

[Mark P]

Kareem,

As so many of your other readers mentioned your blog is very inspiring. Your writing is wonderful. You could just sit around and live off your wealth but you keep on making a contribution. I am a 58 year old originally from Philadelphia and I recall so many battles with the Sixers. I always was partial to Wilt. I wonder if you have ever written about your relationship, competition and thoughts about him. He was certainly a bigger than life individual, like you are and I have a feeling you may have learned from his experience. I am bookmarking your blog and plan to continue to regularly check in and will send it to my buddies. Once again thanks for your thoughts!
Mark P

[Serge Lescouarnec]

Kareem

I am running a 'Just Over 50 and Not Dead Yet' panel at 'South by Southwest' (Austin) on March 8 and while looking up 'Just over 50' themed pieces found this piece.

Your tips gave me food for thought.
Check the Just Over 50 blog at http://www.pushing50.net

Take care

Serge
'The French Guy from New Jersey'

[dbt]

Ok so I am 48, close enough. I think I ache enough to be in the 50's . . . At any rate, I started training three years ago after a ten year period of total negelect. Lost five inches off the waist, net weight loss of 30 pounds, have totally reshaped my body; I can see my toes and my shoulders are far wider than the hips. I circuit train three days a week, do 23-27 miles on an elliptical/ and hike with the dog on weekends. Started yoga in January 2x per week.

I know I am going to have to adjust my adjust the regimen as I contiue to age. Any thoughts on circuit training vs. yoga vs. cardio, as one gets past 50 ? How much Advil is too much ?

[Richard Waldow]

Dear Kareem,

I join in the well-deserved praise for your many contributions to our society, well beyond the basketball court. Your blog is a terrific way to reach many people with your unique and positive perspective. Please keep it up!

I especially appreciate your blog entry promoting fitness for the post-50 crowd. I'm almost 52, and am constantly striving to improve my physical fitness (through calisthenics, weightlifting, running and cycling), despite having had heart surgery in 2003. The most challenging part of it, for me, is finding ways to fight the inertia that inevitably creeps in whenever I suffer an injury or other setback in my training regimen. I suspect that this is a challenge for others, too, and I'd sure appreciate any advice you might have on that issue.

By the way, I also really enjoyed your blog entry regarding the hook shot. My most reliable shot (since I was in high school, way back in the 20th Century), has been a hook from around 10-15 feet out. If I bank it, it's even more reliable. Like you, I've often wondered why so few players shoot the hook (or, for that matter, bank shots). They might not be glamorous, but they sure are effective!

Keep on blogging, Kareem!

Rich

[Dominic Sandifer]

Hey Kareem-

Congrats on the great coverage you are getting out there for ...everything ! You are a true renaisance man and I have great respect for you and your accomplishments. I'm glad more people are getting a chance to really "know" Kareem. Keep giving them an education....

Dominic

[Barry Marais]

I am Post 50 and would like to be a stronger cyclist