ageless aerobics

www.reneburton.com Rene Burton is a senior citizen whose personal mission is to change popular misconceptions about aging. In her exercise DVD trilogy, “Healthy Aging It’s Never Too Late” which is specifically designed for use by seniors age 55 and over, she seeks to redefine what seniors are and what seniors can be called upon to do. The first DVD is Level 1 and intended for beginners. Level 2 is for seniors at the intermediate level of exercise ability. Level 3 features an advanced level exercise regime. Each of these exercise dvds will improve the physical agility, mobility, strength, posture, muscle tone, eye-hand coordination, and over-all well-being of seniors safely and methodically. The exercises employ standing and chair routines, the use of resistance bands and hand-held weights. Each program includes warm-ups and cool-downs, as well as stretching and breathing to relax. Thoroughly ‘user friendly’ and strongly recommended for personal workouts, the “Healthy Aging: It’s Never Too Late” trilogy can be acquired as separate DVD volumes, but community center and community library exercise DVD collections should acquire the complete trilogy for the benefit of their patrons.” — Midwest Book Review

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Aerobic exercise is important at all ages. You are never told too old to begin an aerobic exercise program and to experience the often dramatic benefits. There are, of course, a few special considerations involved in beginning an exercise program later in life. If you have been de-conditioned by avoiding exercise for some time, you are likely to start at a lower level of physical ability than would a younger person. You may be more susceptible to fractures if you fall and injure yourself. You may have an underlying medical condition that limits your choice of exercise activities. You may need to talk with your doctor for advice as to exactly how to proceed. Nevertheless, at your age, you need aerobic exercise more than ever, and there is almost always a way to get it.

Some people worry that they have only so many heartbeats in a lifetime, and that exercise will increase their heart rates and use them up. In fact, because of the decrease in resting heart rate, the fit individual uses 10 to 25% fewer heartbeats in the course of a day, even after allowing for the increase during exercise periods. Aerobic training also builds good muscle tone, improves reflexes, improves balance, burn fat, and makes the bones stronger.

Much has been made of reaching a particular heart rate during exercise, one that avoids too much stress and yet provides the “training effect.” Usually it is difficult to count your pulse while you are exercising, but you can check it by counting the pulse in your wrist for 15 seconds immediately after you stop exercising and then multiplying by 4. more important, as your training progresses, you may wish to count your resting pulse, perhaps in bed in the morning before you get up. The goal here is a resting heart rate of about 60 beats per minute. An individual who is not fit will typically have a resting heart rate of 75 or so.

There are easier ways of telling how you are doing. Endurance activity is a bit uncomfortable at first, and then becomes quite comfortable as your training program persists. It is not “all out.” You should be able to carry on a conversation while you are exercising. On the other hand, you should be breaking a sweat during each exercise period. The sweating indicates that the exercise has raised your internal body temperature.

Aerobic exercise must be sustained activity. You need at least 10 or 15 minutes of exercise each session. You can progress up to 200 minutes per week, spread out over five to seven sessions; beyond this amount little further benefits seems to result.

Your choice of a particular aerobic activity depends on your own desires and your present level of fitness. The activity should be one that can be graded; that is, you should be able to easily and gradually increase the effort and the duration of the exercise.

Walking by itself not always an aerobic exercise, but it provides very important health benefits. If you haven’t been exercising at all, start by walking. For seniors, a gradual increase in walking activity, up to a minimum of 150 minutes per week, usually should precede attempting a more strenuous aerobic program. Walking briskly can be aerobic, but you need to push the pace quite a bit to break a sweat and get your heart rate up. Walking uphill or upstairs can quite quickly become aerobic.

Jogging, swimming, and brisk walking are appropriate for all ages, and many seniors of all ages participate. Master swim programs are increasingly popular.

Inside the house, stationary bicycles or cross-country ski machines are good. Some individuals like to use radio earphones while they exercise; others exercise indoors while watching evening news. While almost any activity from gardening to tennis can be aerobic for some, remember that the exercise can’t be “start and stop.” Aerobic activity can’t come in bursts; it must be sustained for at least a 10- to 15-minute period.

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Don’t just grab a gift card impulsively at the grocery store next to the impulse smut magazines or candy bars. Think long and hard about the gifts you are getting for the seniors in your life. Think about their personal hobbies, interests and tastes. Do they have a <a rel=”nofollow” onclick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=http://www.greatplacesinc.com/features/SeniorApartments.aspx>senior apartment</a>  or do they live in a house? Do they have a dog or a cat they dote over? What about sports or clubs they are apart of? If you think hard about just who they are all about, you will discover there are many more gifts then you could ever afford that are out there waiting to be discovered. Here are a few suggestions to help you decide just what the seniors in your life may need.

Hobbies
What are their hobbies? Do they collect porcelain dolls? Famous people’s autographs? Perhaps they are big scrapbooking fans or quilters? Once you have made a list of their hobbies, think about all the gift items that come with hobbies- there are endless options. From glass cabinets to hold precious antiques to scrapbooking boxes and special stickers, there are several options to choose from- there is even stores devoted to people with hobbies. If the senior in your life has a hobby, there will be something you can get for them they will certainly enjoy. Plus, when you give a gift that says you paid attention to their hobby- perhaps a large part of their life, you are saying, ‘yes, I pay attention, I know this makes you happy.’

Pets
Perhaps nothing is more fun then shopping for the senior in your life through their pets. Bird, dog or cat, there are huge mega-stores devoted to people’s passion for their pets. Getting the seniors in your life a new cat toy, dog outfit or bird feeder will bring so much happiness. What about paying for a weekend worth of doggie daycare so that they can go on a trip- or better yet, offer to watch the animals yourself? Another option is a trip to the doggie day spa- what a fun trip to make together. Watch their eyes light up as they watch their pooch get a shampoo, nails clipped and hair cut.

Travel
Tickets for two, no matter if it is on the train, plane or on a cruise, travel is good for every age. Any senior in your life will appreciate your thoughtfulness.

Experience
What about tickets to the theater, museum or cheese factory tour? Look around your own city and before you know it, you’ve glanced past several companies that offer tours, wine tasting, plays, musicals, glass blowing classes, photography, golf or swim aerobic lessons! Most seniors are trying to minimize the clutter in their lives and often prefer an experience over a physical gift any time. Plus, when you give an experience- you also give them a precious memory they can relive over and over again.

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Joseph Pilates developed the Pilates exercise model as soon as the second decade of the 20th century. The essence of this form of physical training is the emphasis on strengthening the major muscles and increase flexibility of the body. People with different physical love the Pilates exercise regime because it brings adaptability: in this way, seniors, pregnant women, people who have to recover after physical trauma, one can practice Pilates exercise rewardingly. In addition, the advantages of the method are available to anyone who just wants to improve the status of health personnel.

The deep abdominal and lumbar muscles are often called the core muscles, play a most important part of Pilates exercise. The superficial muscles that support the spine can run much better and better movement of the train if the flexibility and strengthen these key muscles. Therefore, the health of the entire torso is affected by the condition of the main muscles. And here is the explanation for the relief of back pain that results after participating constantly Pilates exercise programs.

The only method of Pilates exercise focuses on the importance of working properly without having to repeat the exercise. If each and every exercise is done accurately and completely, the results are incredible. Moreover, the model of Pilates training is based on an inclusive approach that involves the formation of the whole body and not focus exclusively on the back, shoulders and abdominal muscles.

Pilates exercise movements are rather slow and balanced, so anyone can train like this, no matter the individual physical condition. Then, the stability that the body is provided during training, has a direct impact on the flexibility of movement, posture, balance and health of muscles. For best results, always an exercise to practice Pilates under the guidance of a professional.

People with physical challenges are first encouraged to seek help from a professional coach and join some type of aerobic fitness. Statistics show that the recovery rate of people with the symptoms of physical trauma was higher for patients who use the health system of Pilates. The adaptability and flexibility of exercises allows each fellow to develop a smooth rhythm at all. There are no risks, no pain and very small charge to join a gym routine of aerobic exercises. Do it for your health!

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www.reneburton.com Rene Burton is a senior citizen whose personal mission is to change popular misconceptions about aging. In her exercise DVD trilogy, “Healthy Aging It’s Never Too Late” which is specifically designed for use by seniors age 55 and over, she seeks to redefine what seniors are and what seniors can be called upon to do. The first DVD is Level 1 and intended for beginners. Level 2 is for seniors at the intermediate level of exercise ability. Level 3 features an advanced level exercise regime. Each of these exercise dvds will improve the physical agility, mobility, strength, posture, muscle tone, eye-hand coordination, and over-all well-being of seniors safely and methodically. The exercises employ standing and chair routines, the use of resistance bands and hand-held weights. Each program includes warm-ups and cool-downs, as well as stretching and breathing to relax. Thoroughly ‘user friendly’ and strongly recommended for personal workouts, the “Healthy Aging: It’s Never Too Late” trilogy can be acquired as separate DVD volumes, but community center and community library exercise DVD collections should acquire the complete trilogy for the benefit of their patrons.” — Midwest Book Review

Technorati Tags: Fitness, Guru, Level, Senior, video

One of the ideal ways to stay in shape and keep fit is through aquatic exercise. Exercising in the water is a great way to add resistance without the drawbacks of impact, and also to raise a heart rate for aerobic exercise, again without the resulting impacts that can be jarring and damaging to already fragile bones and ligaments. For this reason, water aerobics are ideal for those who may not be able to participate in more strenuous land based exercises with the resulting impacts, such as those who are in rehabilitation, pregnant women, and the elderly.

Being elderly often comes with several ailments of the bones and other bodily structures which can make exercise into an even more painful prospect than it usually is. The jarring impact of the ground on feet even through shoes can make jogging for those afflicted with arthritis or osteoporosis an impossibility, but it is crucial that exercise in the later stages of life be maintained. In fact, this might be the most important time of all to stay fit. Fit bodies are proven to be able to recover faster and also suffer less damage than bodies which are slow to respond due to being out of shape.

There are a variety of ways for elderly people to participate in water exercises which are just as beneficial as land exercises but eliminate the negative effects of impact. Most local swimming pools offer comprehensive aerobics workouts at several different levels depending on the requirements and abilities of the participants- remember, aerobics exercise does not mean that you have to be able to swim. Most of these exercises take place in the shallow ends of the water, and the idea is simply to get your body moving without straining against hard surfaces.

Water aerobics may use pool equipment for some basic exercises, but may rely on only the movement of the body. As with regular exercise, it is important to remember to stretch out before participating in water aerobics, your instructor will be bale to help you with some basic, easy stretches that will get your muscles warmed up and help to burn calories at maximum efficiency. These workouts should also include a warm up and a cool down, and a good workout that will burn around 300 calories should last for about 30 minutes.

The middle part of the workout, where you will burn the most calories, should be the most intense portion. How intense is up to the individual, and the exercises here may involve running or walking on the spot, kicking the legs with or without flotation devices, and even a limited use of weights, either free weights or ones that can be attached to your body.

Water exercises have been popular now for more than two decades, and are possibly the most ideal aerobics workout for those who need to maintain a minimal impact, healthy lifestyle. Water aerobics classes are also great opportunities to socialize.

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No matter your age, you can still enjoy working out. There are plenty of safe ways to still feel healthy and in shape.

First of all, you want to make sure you are prepared and have a safe workout. Here are few things to think about before and while you workout:

- You might want to get a medical clearance from your doctor

- Stop if you feel pain

- You should always warm up and cool down

- Don’t workout if you are sick, have a temperature or are injured

- Don’t exercise outside if the weather is too cold or wet

- Drink plenty of water before, during and after working out

- Don’t hold your breath during your workout

- Use good posture while exercising

- Make sure your shoes are in good condition and provide a lot of support

- Be sure not to overwork yourself

- Avoid eating heavy meals around 2 hours before exercising

- And stop exercising and see your doctor if you experience chest pain or tightness in the chest, neck or throat; difficulty breathing; abnormal heart beat; nausea and/or dizziness; Light headedness.

A simple way for you to get into the swing of exercising is walking. Start off slow and walk short distances. You can start off with a mile leisurely walk and then increase it by two to five minutes each time after.

If it is cold or raining out and you can’t walk in the park, the mall is a wonderful place to walk instead. You can get your workout in while window shopping.

You can focus on different types of exercises such as cardio and endurance workouts, strength and resistance, and stretching and flexibility exercises.

Cardio/Endurance

Your goal should be doing 30 minutes of cardio exercises each day. This includes walking, cycling and swimming. You can split each exercise up if you wish to do 10 minutes of each. Throughout your workout, be sure to check your heart rate. In the beginning you want your heart rate to increase 50% over your resting hear rate. Gradually you want to work up to where your heart rate is 85 % over your normal rate, but don’t push yourself too hard. It will take a little time to get there.

Strength/Resistance

Strength and resistance workouts can be done by using weights, resistance bands, nautilus machines, or by using everyday things such as walls, the floor and furniture. After strength and resistance training, your body needs at least one day to recover. These workouts could range from 30 to 60 minutes long. Try to do one or two sets of 10-12 repetitions at just a moderate intensity.

Stretching/Flexibility

Your warm ups and cool downs should always include stretching. This will help prevent injuries, stiffness and soreness. Yoga and pilates are some exercises you might want to look into because they focus on your core area and they are beneficial for both your body and mind.

Fitness centers also provide a lot of options between its equipment and classes offered. There are many exercise machines that do not put stress or strain on your joints. Some workout facilities might have classes such as water aerobics. Water aerobics causes less strain on your joints as well. The water supports your weight instead of your legs having to support it. It is a great resistance exercise for your entire body. Water aerobics can be exhilarating and fun too.

There are many options for you stay in shape. The most important thing to remember is to be safe and listen to your body. It knows when you should stop.

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There is a Pilates exercise program for everyone. Whether you are an athlete, man, woman, child, elderly, pregnant women, whatever you want to perform Pilates exercises can be adapted to their needs.

Older – Older adults can prevent falls and improve their balance through the position of basic Pilates exercises and challenging.

Exercises such as the fact darts in soil can help to improve the upper back, while the workplace at the same time.

Banda Pilates exercises can also help with the upper body and core strength through exercises rowing type.

Many seniors experience an increase in energy, sleep more rest and less joint pain when doing Pilates exercises. Is not this worth so much less to give him a chance?

Find out why Pilates works for the elderly here:

# Why is Pilates good for the Aged

The Athlete – One Pilates exercise program can improve athletic performance for almost any sport.

Pilates exercises can help increase your speed and agility for sports and racquet ball.

Coordination and focus to develop from the practice of Pilates exercises conscious and aware of the movement to contribute to a better game.

Pilates has helped improve my balance, speed and flexibility for cycling. This contributes to a minor injury, faster recovery and improved strength and speed.

# Extreme Pilates

Men – A program of Pilates exercises designed to increase flexibility and decrease the back is a big factor why Pilates is becoming more popular among men.

But do not worry guys! Not only to look lean and does not mean that the impressive strength and range of motion for sports such as golf, tennis and ball sports.

Many professional players, basketball players, and yes, even football players are using it for conditioning and injury prevention.

# Benefits of Pilates for men

Women – Women, if you want to see younger, have more curves, they feel more confident to stand higher, and turn heads when you walk into a room and you have to give an opportunity to Pilates!

Remember, it is not just for movie stars and the rich. Pilates is available to everyone and every size. Check out the ebook here to get started, try a class, or find a certified instructor near you.

Discover how Pilates can save your back!

# Using Pilates Back Exercise for Women

Prenatal Pilates – Pilates do before and during pregnancy may help to increase the basis of its strength through the deep pelvic floor exercises. These exercises can help you through the process of delivery and to reduce the back pain that is felt during pregnancy.

Pilates exercises help improve your posture, in turn, reduce pain in the lower back to take the extra weight.

# Prenatal Pilates

Weight Loss – a Pilates exercise program can help you build lean muscle tissue decrease in the proportion of fat to muscle, which increases your metabolism.

Why have more lean muscle tissue so important?

Because the more muscle tone you have in your body more fuel (fat / carbohydrate) recorded at rest and at all times.

# Pilates for weight loss?

Kids – Pilates is fun! If you are doing Pilates mat or on the computer that is doing things you never thought possible and get in shape. Children love to be proven and he was asked to try something new.

I like doing Pilates with my nieces. They look at me rolling on the floor and call me crazy and then proceed to do what I’m doing. Before long we are laughing and having fun as rolling a ball, do the swan dive, the siren, and especially the seal! Oh, and love the name!

# Pilates for Children

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The Shapemaster Senior Fitness program is one of the very best ways of ensuring good all-round health, toned and strong muscles, balance and mobility in not just the senior years, but throughout life. The program is accessible to practically everyone and the result are jut phenominal. For further details see www.shapemasteramerica.com

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Want to learn how aerobics can change your life? Consult the experts what types of aerobic exercises will work best for your body. Aerobics are the key to living a healthier and physically productive life, so don’t wait another day before starting a new healthy program that includes aerobics.

The key to weight loss is to increase heart rate and metabolism by spreading out moderate levels of energy over a longer period of time to trigger the use of fat in energy production. Doing it right could be a cure for obesity. There are many advantages of aerobics, which is why this form of exercise is both important and popular among health-conscious people.

Exercise can be broken down into two categories: aerobic and anaerobic. These differ in the ways in which your muscles contract during the exercise and how energy is generated within the muscles. Examples of anaerobic exercises include weight training or strength training, and with aerobic exercises, even the most well-built bodybuilder will not be able to run, swim, etc for long periods of time.

During aerobic exercise, your body breaks down glycogen to use for energy. If there is not enough glycogen in the body, you start using fat reserves instead, which is why you lose weight. Unlike anaerobic exercise such as weight training and strength exercise, aerobic exercise requires more on body’s stamina and not muscle strength.

Benefits of aerobics exercises are great, which is why most doctors recommend them to patients, even if you enjoy a normal weight. Some of these benefits include strengthening the repertory muscles, enlarging the heart to pump more efficiently, increasing the flow of blood (and oxygen) in the body, and increasing endurance. Aerobics decrease the risk of death due to cardiovascular problems and of osteoporosis in both men and women.

Aerobic exercise can be done from home or attend classes with groups. Many doctors recommend it to patients as a mean to maintain healthy lifestyle. Regardless of age, youngsters or seniors, aerobic exercise is one of the best forms of activities to keep fit as well as for weight management.

Are you interest to learn how aerobics can change your life? Consult the health care professional what types of aerobic exercises will work best for your body. Aerobics are the key to living a healthier and physically productive life, so don’t wait another day before starting a new healthy program that includes aerobics.

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