Archive for the ‘Articles’ Category
Whether you want to admit it or not, you are getting older. We all are. While we may still feel like we are in our 40’s we’re reaching 50, 60, 70 or even older and as we do get older we need to remember that exercise does not stop at 50.
In order for us to live a long and healthier life we need to keep active but we also need to remember that we need to adjust our exercise routines to accommodate changes in our body.
This past summer I turned 64 and although I still feel like I’m in my late 20’s with my outlook on life, my body does occasionally speak back and reminds me to slow down a bit. It also reminds me that whenever I start a new exercise program I need to take it slow and build up over the weeks.
But for many senior citizens, the thought of beginning a new exercise regimen can seem daunting. You may feel tired, depressed – or anxious about moving your body when your mobility could have been compromised over the years.
But what you need to understand is that exercise has the ability to eliminate those issues – all of them! In the very beginning, it might wear you out a bit, but that’s only because people tend to overdo it.
Take it slow and merge into more movement and your energy levels will soar, not diminish. As for depression, well exercise is known to release feel good hormones known as endorphins.
You’ll start to feel better, and the chance to exercise could mean enhancing your social activity (if you want it to). Then there’s anxiety about mobility. You don’t want to start off doing back handstands, but you moving around more and strengthening the core of your body will help, not hurt, your mobility.
Let’s look at some more of the main benefits of exercise as a senior, and get a little more in depth about them so that you can embrace the idea of developing a fitness routine in your golden years.
Low impact exercise does not mean low calorie burn or low effectiveness! You still get an excellent workout but there will be less wear and tear on your body and with many low impact exercises you will add strength, stamina and flexibility which will help you grow old gracefully.
Not every man and woman is cut out for the high intensity training that many people embrace when they want to look and feel better. Some people need or prefer low impact exercise routines.
Strength training, endurance, flexibility and balance are the four prominent areas where you can embrace a low impact exercise regimen and receive health benefits without putting your body at risk for injury or exhaustion.
What Is Low Impact Exercise?
Low impact exercise is the type of exercise that doesn’t put stress on your body. That means, it’s kind to your joints and bones and muscles. If you’ve ever felt the pain of working out the following day, then you’ve probably engaged in high impact exercise.
Walking is the most prominent low impact exercise people engage in. Anyone can walk, anywhere, at any time. You don’t need special equipment aside from comfortable shoes.
You can walk on a flat plane or up and down hills, depending on your fitness level. You can walk outside, indoors, in place, fast, or slow. It all revolves around your comfort level.
How to Choose The Best Food to Get the Most Effective Workouts
You already know that you are what you eat – literally. As they say junk in…junk out. That also goes for your workouts. If you want a power workout you need to eat power foods.
What are power foods?
These are foods that give you the best nutrition bang for their calories.
When you want to supercharge your workout you’ll find that 200 calories or nuts is going to give you much more energy than 200 calories from a 12 ounce can of soda.
Best Food To Choose For Before Your Workouts
Goals: Keep and Build Lean Muscle Mass and Energy
What To Eat: Complex carbs and lean protein
Working out on an empty stomach can cause muscle loss because when you are hungry the body will go into starvation mode and therefore draw protein for energy from the muscles, instead of from the kidneys and liver where it is supposed to get it from.
This results in the loss of lean muscle mass, and this means a slower metabolism.
Also, power workouts require a lot of energy, and when you don’t fuel your body with the proper sources, you will not have the energy to complete an intense workout.
In fact, if you’re on a serious workout regimen and want to make the most of your diet to produce results, forego meals high in fat and low in protein. These are not conducive to a power diet for power workout regimens and in fact will only weigh you down.
Read the rest of this entry »