Hitting 50? Work out tips for the middle-aged

By Tarek Yacoub 

The older you get, the more susceptible your metabolism is to slowing down, making it difficult to lose weight or gain any muscle.

According to the American Journal of Clinical Nutrition, we enter the premises of being called “middle-aged” when we begin to lose lean muscle mass from the body – this condition is called Sarcopenia.

However, what if you were told there is a way to reverse this peculiar reaction? Hollywood heavyweights Dwayne Johnson, Terry Crews and Hugh Jackman are prime examples of breaking the mold.

Hypertrophies

There are two types of muscle hypertrophies: Myofibrillar and Sarcoplasmic. The objective here is to concentrate on Myofibrillar exercises because it focuses on increasing fiber mass that is responsible for giving you that “pump” sensation when you finish training.

To delve more into it, you need continuously stimulate tension on the muscles so, when cellular fatigue happens, your fibers gets damaged. This ultimately results with it repairing itself to withstand bigger and tougher sets.

This is how most celebrities in their 40s and 50s stay in shape.

If you’re fairly new to the lifting scene, incorporate 10 to 12 repetition per set for the first week (regardless of the exercise executed) - just enough to get you warmed up. Then move into isometric, slightly heavier sets with 6 to 8 repetitions over a span of 4 weeks. Then repeat for another regimen (e.g. squatting, Barbell Row or Deadlift).

The whole point for this is to get your body out of that futile mode and into hefty training.

Rest Periods

Why is it important? As part of self-development, your body requires the adequate time to completely heal from the pounding that you’re putting it through day in, day out. Muscles become thicker when your growth hormone multiplies and it tends to be at its highest during resting periods.

Another reason would be to relax your nervous system. You don’t want to wake up feeling sleep deprived as this will consequently lower your Leptin (hormone) level. We don’t want your body to feel ravenous for fatty food, that’s not what we are after – unless it is a cheat day.

Nutrition

You will have to start eating fat. The good kind of course. So, what better way to take in raw omega-3 nutrients than from salmon and sardines. Aside from that, you’ll need to garnish your plate with vegetables. Every fitness enthusiast is big on consuming protein and carbohydrates, but what a majority of them fail to notice is having a considerable amount of Antioxidants post-working out. This is because Antioxidants minimize collateral damage that surrounds the tissues – oh, those fiber healing Samaritans. 

Source: http://english.alarabiya.net

Top 10 Health and Fitness Tips for Women Over 50

Author: Nick Finney

1. One of the most effective ways to burn fat or keep weight off is to carry out 'fasted cardio'.  This practice involves cardio of any sort, at any speed whatever your level; first thing in the morning before you have eaten.  It requires the body to provide all the energy supply as no food is available at all!

2. Weight training is very important to strengthen bones, and is proven to stave off and even cure osteoporosis problems that arise as we get older.  Don't be afraid to hit those weights even if you start slow and light its progress!

3. Ladies tend to be worried about approaching weight training. They imagine rooms of pumped up sweaty men grunting, and of course sadly this is sometimes true! (Or not sadly dependant on preference)  However the old rhetoric we had drummed into us that weights make you bulky is pure myth...women simply do not have the testosterone in their system to create large muscles, even if they did it would require very heavy repetitive poundages, and vast quantities of bodybuilding dose protein ingestion as well!

Think simply that when a car has four people inside it will use more fuel than if it had one.  Lifting heavier weight burns more calories than light weight.  So it usually actually makes you smaller.

4. The old way of thinking that we cannot eat after 8pm or don't have carbohydrates after 4pm has been proven incorrect in recent times.  We know now that actually we are very sensitive to carbohydrates in the morning that is to say they have a higher propensity to be stored as fat then as opposed to the evening.

For example instead one may choose to have a protein and fats breakfast and enjoy carbohydrates with dinner.  Carbohydrates at dinner also encourage serotonin production in the brain and help a better night’s sleep.  They also keep us more satisfied during the evening period where many of us dangerously begin looking in cupboards!

5. Fat does not make you fat!  Instead we need to be far more concerned with sugar.  Sugar causes an insulin spike, and this immediately promotes fat storage.  Check the back of what you're eating and remember 5g of sugar is a teaspoon.  If you're eating a salad with 15g of sugar in it something is going wrong!

6. Make ALL your meals protein based.  It is extremely difficult to put on weight if this is the crux of your plan.  Don't fret about which source you use too much; if you love lamb have it, if you prefer chicken that's fine...scrambled eggs no problem.

7. Overall weight the scales should not be your ultimate arbiter.  Sure you can keep an eye on things, but what if you put on 2kg of muscle and lose 2kg of fat? Scales show no difference, but your changes have been fantastic.  Remember 2kg of muscle over the whole body is hardly anything; however that muscle requires calories to exist even when you're doing nothing.  You're on your way to changing your metabolism and becoming a fat burning furnace! Forget the scales and use your clothes as your guide.  Those favourite jeans don't lie!

8. Just a few tweaks to your exercise choices can make all the difference. Exercises that utilise more muscles burn more calories, and tend to also hit the larger muscles like legs and back.  Hiring a trainer to run you through these more complex choices for just a couple of sessions can put you on a road to much greater progress and be worth the money in the long run....(maybe have one less bottle of wine a week to make up for it!!)

9. Try to rope a friend into going with you, often you can both get bitten by the bug and motivate each other when you see results.  You'll both have good days and bad days but you're more likely to be consistent, and have fun with a friend there.  Look at class timetables and mix in some free classes with your weights for variety like spinning, boxing, Zumba anything you like; just do it!

10. My last tip is try to enjoy it!  If you really don't feel like going one night then don't!  If you're unwell don't go!  Don't listen if people say you have to go in the morning or evening is best... Go whenever suits you, and the gym should fit into your life not the other way around.  Nothing worth doing is easy but consistency breeds results and you'll be amazed how great you feel after a month, and the compliments on your figure never hurt either!

Source: http://www.fightingfifty.co.uk/

Exercise Tips For People Above 60

A little of exercise and physical strain is like a medicine to keep away body ailments for a person of any age. As you grow older, the need of some physical strain becomes of more importance to remain fit. The only difference is the extent and intensity of the exercise changes as you grow older and one should adopt exercises which are a little mild. 

How to exercise over 60 is a big question may senior citizens have. So here we are with fitness tips for over 60 people who can use these tips and stay fit and slender. For any exercise, it is the will power which is needed and not the age. Many young people do not or rather cannot exercise as much as the over 60′s can. Never make age as a factor interfere with your fitness. These are simple answers on how to exercise over 60!

1. Yoga
Yoga has no age limitations and can be done by all at any age. Yoga helps in keeping the body flexible and improving the muscle and bone health. Doing mild yoga postures is one way of exercise on how to exercise over 60. Yoga helps in keeping the internal organs strong and healthy. Yoga can be performed by people over 60 everyday for half an hour or so.

2. Laughing workshops
When a person reaches the age of 60, being happy always is very important to remain fit and healthy. Laughter is one of the best ways on how to exercise over 60. Laughing is a medicine for all ailments and laughing helps to release the feel good hormones and make you feel energized and happy. Every morning if you start with laughing exercises, ut will be one great kick start to your day.

3. Walk
Morning and evening strolls in gardens and natural scenery is very good for people over 60 to relax and rejuvenate themselves. It is a good way to exercise and is included in every fitness tip for over 60. Walking is the simplest of all exercises and dies nit need a lot of strain or stress. Early morning is the et time to go for a walk or jog as the body gets the required oxygen.

4. Follow a diet
Over 60 if you feel like you need to keep a control on your weight, you must exercise. But along with a bit of exercise there are things like a diet that can help you to remain fit. Fitness tips over 60 includes a healthy diet with food that will help you to reduce your weight. Along with the right food, the correct amount of water intake also helps in keeping you fit.

5. Aerobics
Another light but peppy workout for all age groups is aerobics. You can do this exercise according to your speed and comfort and it does not require a lot of energy. Aerobics is one way on how to exercise over 60. The stretching and cardio exercises helps in keeping the body flexible along with improving the health of the heart. 

Source: http://medicmagic.net

5 Fitness Tips for Women Over 50

by Anne Prantel

With the ever increasing awareness of how extra pounds can hinder old age and health in multiple ways, women strive to maintain health through exercises, yoga, meditation and other related techniques. No wonder this has increased the demand of yoga centers, gyms and clubs and investors have filled the niche by creating them in every other street. But the fact is that all these centers are good as they add in the social life for women over 50 but most staying healthy ways can be adopted outside such centers. Here are some fitness tips for women over 50 that can be added in daily life easily-

1) Walk regularly

Walking is one of the best fitness secret that applies to almost all age groups. However, over 50 many exercises and fitness techniques are restricted to avoid side effects. Walking though is still recommended regardless of age and condition. It has various benefits such as movement in all body parts, cardiovascular fitness and improvement in mood levels due to exposure of outdoor environment. It is not necessary that one should put on walking shoes and then do the exercise. Keeping one active and performing some household chores, stepping out and walking instead of driving for outdoor chores that can be easily managed by foot are some of the ways of adding walking in life.

2) Weight lifting

From some of the best fitness tips for women over 50, this one is ranked on the top. Every fitness expert suggests this technique for quick weight loss. Weight lifting is done by women over 70 as well; the exercise is great to get all muscles moving. It is a great workout technique that stops any unwanted fat to return on tough spots of the body such as belly, hips, chin, neck and arms. Weight lifting is also beneficial in keeping bones active and steady, strength is added by physical activity and better feeling is instilled on a personal note.

3) Adjust diet and drink water as much as possible

When there is walking and exercise to be done, that means a lot of sweating would be happening too. To compensate the water level in body and avoid chances of dehydration, one should make sure that more than 8 glasses of water are consumed in a day. Moreover, diet should be extremely healthy. Carbohydrates cut down and healthy food rich in protein, calcium, fiber should be added such as fish, eggs, chicken, green leafy vegetables, milk, yogurt etc.

4) Add on core exercises to routine

Crunches and superman alternates may sound tough at 50 plus, but common one has to prove 50 is not an elderly age! With that note, the body at 50 is just what one wants to make it. Young and strong or old and crippled, it is High time to add walking and core exercises in the routine. By keepings abs and hips active, there will be lesser chances of lethargy and fat build up which becomes difficult to shed off with time. Core exercises also help in maintaining overall body stability and strength.

5) Join health related support groups

To join a group that has similar age recurrences is great as one need to have people experiencing the same physical, mental and emotional changes. Through this the best of social time is made and also a lot of beneficial information is obtained which helps in taking care of self in a better way and not feeling any negative vibe about oneself. Support groups also plan regular excursions, and when one does not feel like getting up and walking or doing exercise having supportive peers and group members is one of the best way to beat lethargy out and become active again.

Source: gymflow100.com

100 years of fitness: 51 to 60

BY Ayesha Muttucumaru

When you hit 50 exercise does not have to take a back seat. In the sixth in our series, Ayesha Muttucumaru asks the pros for tips on being fit and fifty

Getting fit is all about understanding your body’s changing needs and adapting your regime to address them, whatever your age. At this stage exercise starts to play a pivotal role in addressing a multitude of health concerns. Stumped at where to begin? We asked some of the country’s best fitness specialists for their top tips. Read on to see what they recommended…

WHICH EXERCISE?

The main obstacle to fitness as we get older is a lower basal metabolic rate which makes it harder to lose weight. Which factors should be taken into account when modifying your fitness routine? James Osborn, Head of Personal Training at Freedom2Train (www.freedom2train.com), advises: “Recommendations need to be given with the individual’s background in mind. If someone has been active all his or her life, there is no huge need to ‘slow down’ or lower the intensity.”

James recommends:

Resistance-based circuits Add exercises such as squats, lunges, step-ups and press-ups to your workout. This is a highly effective way to raise metabolism, build strong muscles and become leaner.

Interval sessions Incorporate high-intensity bursts of activity into your sessions to rev up your metabolism, improve the body’s muscle-to-fat ratio and boost cardiovascular health.

Long, steady runs, cycling and swimming These exercises are hugely beneficial for the heart and lungs as well as being perfect for those who want to add variety to their workout and provide a less intense alternative for those just starting out. According to James: “Swimming and cycling in particular are extremely good as they are low impact on joints which are often slightly worn, sore or arthritic."

WHICH TYPE OF MOVEMENT?

Linda Taylor, Performance Coach at twenty two training (www.twentytwotraining.com), says: “People should be thinking about the movements that they perform in everyday life such as lifting, reaching, kneeling, getting up and down as well as climbing stairs. They should look to replicate those movements in their training sessions so they become functionality fit for everyday life."




HOW OFTEN?

Rather than a drawing up a strict workout schedule, Linda suggests incorporating exercise into your everyday life where possible. Aim to have around 20-30 minutes of movement a day simply by cycling to work, going for a brisk walk at lunchtime or taking the stairs instead of the lift – all of these will make a big difference.

SPECIAL CONSIDERATIONS

Always consult a specialist before embarking on a new fitness regime in order to prevent injury. As James warns: “It’s likely that by this age the body will have imbalances, perhaps due to repetitive actions at work, surgery, injury or illnesses. It’s key that any programme takes these into account. These imbalances need to be addressed before the individual can take on more intense sessions such as circuits and interval runs.” Linda emphasises the importance of never forgetting the all-important warm-up and stretch that needs to be done before any exercise, no matter how light the routine.


MENOPAUSE

It is probably the last thing on the mind of any woman going through the menopause, yet exercise is great for alleviating some of the unpleasant side-effects. Linda warns that women are more susceptible to weight gain during this stage because oestrogen levels have fallen and so it is key that good habits are maintained. She recommends a mix of resistance training to improve bone density and aerobic training to help encourage hormone regulation and improve mood. James also recommends high-intensity exercise to relieve tension and anxiety. The rise in oestrogen levels post-workout can also help relieve hot flushes.


JOINT AND MUSCLE PAIN

Strength training and resistance-based exercises are recommended by James to produce more calcium through cells called osteoblasts. Not only will this increase bone density, but it will also make joints stronger and more flexible too.

If you suffer from joint pain or muscle soreness during or post-workout, Linda stresses the importance of carrying on moving, as slowing down or stopping completely can in fact increase painful symptoms. “Reduce any high-impact training such as running or jumping and keep joints mobile in every pain free range, that is every way or direction a joint can move naturally."

ARTHRITIS

James points out that exercise has been shown to relieve arthritis and arthritic symptoms. It prevents joints from becoming too stiff and strengthens muscles around the joints too, giving them more support. He recommends cycling and swimming, as they are lower impact activities and impose less stress on joints.

TO INCREASE MOBILITY

If this is one of your main objectives, Linda advises looking to strengthen and stretch muscles, as the hips and thoracic spine can get easily locked up. She also suggests developing a strong core by doing exercises such as the yoga position the plank and reverse crunches. Performing wall sits, cable pulls and hip extensions will also increase strength and mobility through the hips and core too. She adds: “The body moves in many ways, not just forward and backward, so it’s very important this is considered when exercising. Side lunges are great for encouraging joints to stabilise and support body weight and also improve body awareness.”

SOURCE:  getthegloss