A one-to-Three minute video / audio podcast Regarding fitness, Senior Fitness, diet, exercise, strength training, cardio training, stretching, Flexibility, balance, or anything to do with MOST Health, fitness, & wellness Especially For people over 45, or Those Who are looking at 45 on the road ahead. A light hearted look at the present state of Health, wellness, and fitness in America & the world Fran
Change Your Matoblism – Muscle, Fat, & Fitgevity, Episode 5
50 and over muscle toning and body sculpting
Eddie IS Demonstrating over 50 muscle tone and body sculpting. Showing That Being in shape while 50 Cdn Give You Brings Opportunities and confidence to do bigger and Better Things in Life.
Over 50 And your body muscle Fittness
Elizabeth is the d? Demonstration of your youth? look stronger, flexible and full of force, it is certainly sweat to show you how you can br? l fat, regardless of your? age. 50 plus power of mind and confidence, has placed? on the sound track to lose fat and build muscle.
Muscle, fat, Episode 3 Fitgevity & Lifestyle Fitgevity
muscle-fat fitgevity. com A vid? o one? three minutes / fitness podcast about audio, Senior Fitness, r? food regime, exercise, weight training, cardio, stretching, flexibility,? balance, or nothing? do with health?, fitness, wellness and particularly for people over 45 years, or those who seek? 45 on the road. A quick eye the heart? S ger? the? current state of health?, well-be, To Fitness and Am? America and the Anglophone world today.
Muscle, fat, & 2 Episode Fitgevity food inflation
A vid? O one? three minutes / fitness podcast about audio, Senior Fitness, r? food regime, exercise, weight training, cardio, stretching, flexibility,? balance, or nothing? do with health?, fitness, wellness and particularly for people over 45, or those who seek? 45 on the road. A quick eye the heart? S ger? the? current state of health?, well-be, To Fitness and Am? America and the Anglophone world today.
Lifestyle muscle, fat, and Episode 3 Fitgevity Fitgevity
muscle-fat fitgevity. com one? three minutes of vid? o / audio podcast fitness, Senior Fitness, nutrition, exercise, weight training, cardio, stretching, flexibility,? balance, or nothing? do with sant?, fitness, wellness and particularly for people over 45 years, or those who seek? 45 on the road. A look at the light for the heart in the? Current state of sant?, Well? Very, fitness and Am? America and the English speaking world today.
Change Matoblism – muscle, fat, and Fitgevity, Episode 5
A three-minute video / audio podcast fitness, Senior Fitness, nutrition, exercise, weight training, cardio, stretching, flexibility, balance, or nothing to do with health, fitness , wellness and particularly for people over 45 or those who seek to 45 on the road. A light heart in light of the current state of health, wellness, fitness and America and the English speaking world today.
Muscle Building the Sensible Way
If you have been thinking about weight training, you need to separate bodybuilding facts from fiction.
1. 12 Repetitions are a must do
Not really. Most weight training programs extol 12 repetitions as a hard and fast rule for gaining muscle. The truth is, this approach actually denies important muscle groups of enough tension for effective muscle gain over the life of your training program. High tension, caused by use of heavy weights, provides tension so the muscle group being worked actually grows in size. This leads to noticeable gains in strength. Using the 12 rep rule boosts muscle size by generating tension on tissues around muscle fibers. The payoff is greater strength and endurance.
The standard prescription of eight to 12 repetitions provides a balance but only will get you to a level where you can esaily handle the weight. At that point, tension is no longer provided. In other words you peak and do not generate greater tension levels necessary for muscle growth and even greater strength and endurance. So, what to do?
The answer for you may be heavier weights and lesser reps. This steps up the level of tension and you get bulky muscles in the process. You may end up looking like Arnold. On the other hand, if you just want to lose some fat and tone your muscles, the key is less weight and more reps. Use just enough weight to feel tension and go for more reps. Listen to your body and adjust the number of reps and the weight to where you get your heart rate elevated but not to the pointing of grunting red-faced.
2. 3 Set rule with the 12 rep rule
Apply this correctly and there’s nothing wrong with three sets. A set, in case you don’t know, is doing 12 reps 3 times in a row. Each set of 12 reps is one set. And, the number of sets you perform should be based on your goals and not on a hard and fast rule that’s been around for 50 years. Your body is unique. Listen to it. A good rule of thumb is, the more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the tension provided by the total number of repetitions at a manageable level. But, you decide the right amount of tension, not the rules.
3. Three to four exercises per muscle group
Wrong and a waste of you gym dues. You will spread yourself too thin and not accomplish the tension you need for each muscle group. Instead, focus on parts of the body over several days. In other words, work your upper body one day, your abs the next day, your lower body the next and just wash, rinse, and repeat. This gives muscle groups 24 to 72 hours for repair and rejuvenation.
4. The Baloney Squat
If someone says – “don’t let your knees go past your toes” – when doing squats, ask them if they have a back problem because they probably do or, at the very least, they will need back or knee surgery soon. The fact is, you have to lean forward to keep your knees from going past your toes. This causes way too much stress on your lower back and is more likely to cause an injury. There is ample research that confirms this type of squatting causes undue knee stress, as much as 30% more. Even worse, hip stress increases nearly 10 times or (1000 percent) when the forward movement of the knee is restricted. Plus, squatting that way transfers all that strain to the lower back.
When you do squats, focus on your upper body position and less on the knees. Keep the torso in an upright position as much as possible when doing squats. This will lessen stress on the hips, knees, and back. A good excercise to do, without using any weights at all, is to practice standing upright, before squatting, squeezing the shoulder blades together. Hold your shoulder blades in that position, slowly squat keeping your forearms 90 degree to the floor. Do this as many times as it takes to get your balance and only then add some weight. If your gym has a leg sled, that’s even better.
Since I’m on the subject of back injuries, need I say you should be wearing a so-called “kidney belt”? If you don’t know what that is, run to your nearest sports store and buy one. Your lower back will love you for it.
5. Crunches make great abs
Not really. There is a better way. Muscles work in groups to stabilize the spine because the spine is your center of gravity. Abs, or the transverse abdominis, literally takes of itself. During most exercises, various muscle groups that are needed most for support of the spine are activated. You will notice this during your workout. Your abs and back muscles will be tense. They are being worked during almost every step of your weight training. If you are crunching your way to rippled abs, you may be overworking that muscle group at the expense of other groups. You can activate wrong muscles and limit the right muscles. This increases the chance of injury.
I saved the best for last. Before you begin any exercise program, talk with your family doctor. He or she knows what your body can handle and may give you an exercise plan that best fits your age and body style.
Jim DeSantis
Jim DeSantis is a retired broadcast journalist who edits Free Fitness Videos and Easy Fat Loss Videos websites.
Strength Training Prevents Age Related Muscle Loss
The condition known as sarcopenia derived from the Greek words for vanishing flesh is the gradual wasting away of lean muscle tissue of one’s body. Twenty years ago this condition did not even have a name, but now is well on the way to becoming a household word like osteoporosis.
Responsible for robbing both women and men of their strength, health, mobility and independence in their senior years, sarcopenia is a significant global health problem and is one of the most serious long term threats to being able to remain healthy as adult’s age.
Usually seen in physically inactive people, sarcopenia exerts its debilitating effects in a slow, sneaky fashion over a period of decades. This loss of muscle begins at around the age of 30 at the rate of 10% per decade increasing to 15 % per decade in the 60′s and 70′s then about 30% per decade thereafter.
This insidious and crippling process not only robs people of their functional health and mobility but further pushes them into unhealthy and inactive lifestyles. This vicious cycle continues with increased risk of other diseases associated with a sedentary lifestyle such as cancer, diabetes and heart disease.
Research in the anti aging field is finding ways to prevent and treat muscle loss in aging adults and concludes that strength training exercise has a remarkable effect on recovering lost strength.
The negative attitude towards strength training by older adults has changed over time as they are learning how they can benefit from this old but proven form of exercise.
Strength training is exercise that uses resistance – to strengthen and condition the muscular system. This can be achieved with resistance training machines or free weights found in your local gym. The amount of resistance a muscle has to work against determines how strong it will get.
Strength training is not running on a treadmill, riding a stationary bike, or using an elliptical machine. Although those types of aerobic machines use “resistance” to increase your workout intensity, it’s not the same as strength training and will not strengthen muscles.
Any exercise that involves contracting your muscles many times with little or no resistance such as walking or cycling doesn’t prevent loss of muscle mass. Runners still lose muscle mass even if they’re highly active. When challenged by strength training exercise your muscles and bones are continually forced to renew themselves, sweeping out old, degenerated cells and rebuilding new tissue that is younger, stronger, and healthier.
To get started a properly prescribed exercise program should be set up and the initial sessions monitored by an Exercise Professional at your local gym or health club. This program should include both strength training and cardiovascular exercise at about a 60/40 ratio.
If you risk losing your functional health and mobility as you get older, you risk losing your precious independence – and your dignity along with it. The good news is, as a health-conscious adult you can take immediate steps to get started on a strength training program to ensure this will never happen to you.
Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook “I’ve Found the Fountain of Youth- Let Me Show You Too!” here: ways to look younger Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
Your Fitness Plan Over 40 – 5 Key Factors For Building Muscle Mass at 40 And Beyond!
Your fitness plan at 40 and over is a classic case of paying me now or paying me later! By taking action NOW, you will be doing yourself a huge favor as far as maintaining healthy bones, muscles, and your range of motion. If you neglect your fitness now when you become 50, 60 and beyond you are going to find it far more difficult to reach your fitness goals! Weight training, resistance training, bodybuilding whatever you want to call it is basically the same thing – you are using some type of weights or machines or device to increase muscle mass.So you think you are too old? You need some type of proof? Check out the senior bodybuilder that compete in their 40′s – 50′s -60′s and 70+ yes that is right 70+!
So lose the fat and gain some muscle, here are 5 important factors to consider:
1. Your Daily Calorie Intake for Your Fat Loss Goals
As we age we tend to lose muscle mass and our metabolism decreases – see where this is going? So unless you decrease your calorie intake to match your metabolism you’re going to gain fat – not good! The solution is simple decrease your calorie intake and increase your workouts until your metabolism kicks into gear and then slowly increase your calorie intake. You will need to get in touch with your body and pay attention to what is working decrease or increase depending on your results. A good starting point is 10-12 calories per pound of your bodyweight, then in a few weeks increase or decrease depending on your results. It would be very wise to start a journal to track your results.
2. Your Nutrient Plan – Specially Your Protein Intake.
You may want to increase your protein intake to help boost your metabolism and help you from losing any more muscle mass. Good lean sources of protein are low-fat milk or related products, lean red meat, poultry, fish and egg whites.
3. Other Nutrients You May Consider as Part of Your Diet.
After you have designed a balanced diet for your fitness goals you may also consider other nutrients such as calcium, dietary fiber and adjusting your sodium intake. As we get older many of us decrease our intake of dairy products which decreases or calcium and protein intake.The most important nutrient is WATER drinks lots of it and often.
4. Resistance Training of Some Type is Your Best Plan.
Now this is where the fun begins! Right? Time to get excited! Resistance slash weight training slash bodybuilding is going to promote the increase of muscle mass – our ultimate goal! You need to start to regain your muscle mass that has been slowly decreasing with age. What is important is your approach to a fitness program – go slow! See your doctor first and then work into a steady low intensity program and build from there. Remember it is not just your muscles that need to get in shape but also your joints and tendons.Remember you do not increase your muscle mass during the workout but rather when you rest so recover is important especially at older ages. Allow for adequate recovery!
5. Don’t Forget the Cardio but Make it Something You Enjoy!
Cardio is a very important part of your fitness program but it can also be the most BORING! So choose something that you will enjoy doing so you don’t put it off. You may consider using several different plans so you can mix it up each week or month. Take into consideration your physical condition – if you have joint issues or other problems use a cardio plan that is low impact.
A final thought – regardless of your fitness program or diet it will only work as well as your attitude towards your goals. You have to be realistic and patient. Plan your work and work your plan, you will be AMAZED how your body will respond!
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