Corporate Fitness and Active Aging

Generally speaking, there are 3 “sections” to each fitness center. On one side, you have the cardio area. On the other side is the resistance area. And somewhere in the corporate fitness center is usually a group exercise room. The latter can be used for just about anything so we’ll leave that alone for the time being. That leaves us with the cardio and resistance areas.

When you walk into the fitness center, who do you see in these areas? Women jogging on the treadmills (cardio) and men lifting weights (resistance), right? But why? It makes no sense! If you get a general consensus of the various goals of each gender, you’ll come up with a list that probably resembles something similar to this:

Female Goals                                               Male Goals

Lose Weight                                                  Get Stronger

Tone Up                                                        Get Ripped

So now you’re thinking, “What’s the problem? That looks about right to me. Why wouldn’t they be in their respective areas if these are their goals?”

This is why.

Women: Chances are you are probably already relatively thin. You may only need to lose another 10 lbs. or so. Well guess what, you’re not going to tone any trouble spots (i.e. that muffin top or bingo arm) by walking on the treadmill for 2 hours. You have to put those things to work! Get over on the resistance side and do some squats and work those triceps with some pushups. (And yes, you can do squats and pushups.) Cardio is, in fact, good for burning fat and you should continue doing it. But at this point you need to get the majority of your cardio through resistance training.

Men: You’ve been doing the bench press and bicep curls for 20+ years now. Let’s give it a rest. The strength is there, it’s just that fat is hiding it. Your fat is selfish. It wants to keep those muscles to itself. Well I say NO! It’s time to unleash your muscles to the world. Jump on the treadmill for a half hour. Go for a bike ride. Get that cardio in b/c yes, we can tell you’re strong, but we can also tell you like a good beer. I’m pretty sure you want people thinking your wife is pregnant, not you. Continue your resistance training, but get your heart rate up already and do some cardio.

So the next time you go to the gym ladies and gentleman, give the other side a try. You’ll be amazed.

Why chose to do pushups over a chest press? For most, pushups may seem harder than a chest press which is all the more reason to get on the floor and increase your upper body strength the old fashion way. Performing pushups on a regular basis helps to build strength in the arms, shoulders, forearms, wrist, and chest. That’s a lot of muscles from just one exercise! Performing pushups correctly can also help to build core strength. I teach a couple strength classes a week at a corporate fitness center and I’m always reminding my participants to use their core just as much as their upper bodies when performing variations of pushups.

Speaking of variations, pushups can be fun because you can get creative from the traditional exercise. Typically, women have less upper body strength than men but that’s no excuse anymore! There are modifications so everyone can benefit from them. Performing pushups on the knees is a little less intense than up on the toes. The best part about this simple yet complex exercise is it requires minimal space and equipment. You can get a great upper body workout in your hotel room or living room performing a variety of pushups. Try some of these I’ve listed for you below…..

• Uneven pushups – One hand up on a step, medicine ball, or stack a couple of books (example – phone book) and the other hand on the floor, arms straight. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Perform 10 reps then switch hands for 10 more. These, just like most, can be done on your knees or toes.
• Incline pushups – Place hands on the edge of the bathtub, step, couch, or bed (something stable), arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
• Decline pushups– Place feet up on a step, edge of the bathtub, couch, chair, stability or BOSU ball, or bed (something stable), hands on the floor & arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
  • This is a more advanced exercise because it may be challenging to do this on the knees. Although, if you use a stability ball place the thighs on the ball for less intensity. Or, roll out so the feet are on the ball to increase intensity.
  • Push up jacks– Perform a regular pushup, hands & feet on the floor. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Then, hop both feet apart and back together similar to a jumping jack but on the toes with hands on the floor. One jack to one pushup equals one rep. Perform 10-12 reps.
    • If you want to do the push up on the knees, pop up on the toes for the jack part, then back to the knees for the push up.

Pushups get the heart rate up for a great upper body strength workout, so don’t be surprised if you are out of breath! Ready, set, go!!