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7 Killer Ways To Maximize Your Fat Burning In The Gym
Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn't appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and...
Diet And Exercise Evolution: Best Weight Loss Exercises
The only absolute truth in the area of exercise and weight loss is this: Becoming more physically active will burn calories, and as long as you don't absorb those calories back by eating more, you will lose weight. Getting active and getting your...
Have A Higher IQ TODAY
You can increase your IQ (intelligence quotient) in the next ten minutes. There are many brain power exercises and techniques designed to help you long-term, but what if you need a quick brain fix right now? What if there is an important meeting...
Health and Fitness for Life
Health and Fitness for Life =========================== Health Health is a funny thing. It is given to us as a child and we enjoy it without any appreciation for having the ability to do what we want to physically. We run, jump,...
How to Lose Belly Fat: Latest Secrets from the Research Labs, Part 4
In this series of articles, you will learn exactly how to lose belly fat, using 10 proven techniques from medical studies and laboratories around the world.
Belly fat obesity is now considered to be a major health threat, increasing your risks...
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Never Too Old!
At age 47, Martina Navratilova returned to Wimbledon and represented the United States at the 2004 Athens Olympics.
In September, seventy-three year old Ed Whitlock shattered his own world age class marathon record by completing a marathon in under 3 hours. Ed is the first 70+ human in history to attain this goal and he has done it twice!
September 26th was Jack LaLanne’s birthday. The Godfather of Fitness turned 90! Still sporting his trademark jumpsuit, LaLanne is trim and strong. He’s living proof that diet and exercise are the keys to a long, healthy life.
Why is exercise so important as we age? After 50, we begin to loose muscle mass at the rate of 6 percent every decade (about 5 pounds) and we gain 15 pounds of fat every ten years to replace it. Less muscle and more fat stores in the body, combined with inactivity and poor diet, can contribute to a wide array of degenerative conditions and disabilities, among them: osteoporosis, heart disease, diabetes, high blood pressure, and osteoarthritis. Researchers speculate that Alzheimer’s disease and certain cancers can also be linked to a lack of activity as we age.
The Stanford University Medical Center has conducted several long-term studies on active individuals over 50, particularly runners. They found that runners had a lower death rate and dramatically less disabilities compared to non-runners. They observed that running regularly was associated with an increase of HDL (good) cholesterol, plus a positive effect on muscle mass, as well as heart and lung health.
Other studies have concluded that regular exercise increases bone strength, controls weight gain, and keeps diabetes in check. Active seniors are better able to take care of themselves, perform common household tasks, and remain mentally sharp.
5 Parts of a Healthy-Aging Workout:
- Endurance Exercise: running, brisk walking, biking, aerobics, tennis, (a minimum recommendation of 25-30 minutes a day)
- Strength Training Exercise: weight lifting, uphill training (walking, running, hiking up an incline).
- Stretching Exercise: pre- and after workout stretches retain flexibility. Try yoga and pilates.
- Balance Exercise: use a balance ball for core exercises or stand on one foot without support.
- Meditative Exercise: reduce stress with yoga and tai chi.
5 Keys to Exercise Success:
- Dream big and set realistic goals. If you’re not use to exercise don't try to run a marathon right away. Create a step-by-step plan to increase your stamina, strength and stability. Too much, too soon can end up causing injuries. Gradually work up to your dream achievement, such
as participating in the Senior Olympics or climbing Pikes Peak.
- Exercise daily. Create your own special time for exercise every day. Whether it’s a morning jog through the neighborhood, a mid-day walk with the dog or an afternoon swim at your local gym, daily exercise is much more effective at reaping healthy benefits than the “weekend warrior” approach. Exports recommend 25-30 minutes of moderate to strenuous exercise every day just to maintain your current weight. If you are trying to loose weight, extend your workout time to 60 minutes.
- Be aware of your body. If you feel soreness or a slight achy feeling in your muscles, that’s OK. Your body is responding to a good workout. Use ice therapy to ease small aches and pains, and to reduce inflammation. A few 20-minute sessions with a cold pack and you should be ready for your next daily workout. Never use heat on stressed or strained muscles, as it will increase pain and swelling, slowing recovery time. Heat is appropriate to relax tight muscles. If you experience serious problems such as extreme pain, fainting, numbness in arms or legs, or chest pain, seek medical attention immediately.
- Stay well hydrated. Always a consideration for any athlete, dehydration can pose a serious problem in older athletes as aging bodies contain less body water. Sweating and exposure to heat can easily deplete the body of fluids. Drink plenty of liquids before, during and after your workout.
- Be a health leader! Encourage others through example and participation. Be positive and motivated. An enthusiastic attitude is contagious! It will also keep you going running through puddles on a rainy day; surviving aching legs on a downhill descent; or arriving at the finish line of your first race!
Keep in mind the words of 90-year old Jack LaLanne, “I work at living, not dying”.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack, http://home.netcom.com/~newsflash/. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on numerous health and fitness websites. Louise is 47 years old, an avid hiker, exercise enthusiast and recent running convert. For more information visit: http://www.snowpackusa.com.
snowpack@ix.netcom.com
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Aerobic - Wikipedia, the free encyclopedia |
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ... |
en.wikipedia.org |
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Aerobic exercise - Wikipedia, the free encyclopedia |
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ... |
en.wikipedia.org |
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Aerobic Exercise |
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ... |
www.gsu.edu |
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Turnstep.com |
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more. |
www.turnstep.com |
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Aerobic Respiration |
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ... |
www.purchon.com |
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ... |
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals. |
www.afaa.com |
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Jacki Sorensen's Aerobic Programs SuperSite |
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries. |
www.jackis.com |
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The Cooper Institute |
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products. |
www.cooperinst.org |
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BodyTrends Health & Fitness: Search |
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice. |
www.bodytrends.com |
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Carmen Electra's Official Aerobic Striptease Strip Workout |
Carmen Electra's Aerobic Striptease Workout Video. |
www.aerobicstriptease.com |
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Aerobic Exercise |
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ... |
orthoinfo.aaos.org |
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Bush Aerobics - Miniclip Games - Play Free Games |
Help President Bush get fit and ready for his day. |
www.miniclip.com |
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Aqua-Aerobic Systems |
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes. |
www.aqua-aerobic.com |
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MedlinePlus Medical Encyclopedia: Aerobic |
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ... |
www.nlm.nih.gov |
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich |
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos. |
www.cathe.com |
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Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ... |
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training. |
www.aerobicspot.com |
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ExRx Aerobic Conditioning |
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast. |
www.exrx.net |
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music |
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world! |
www.aerobicsmusic.com |
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Jumpybumpy....aerobics music and fitness videos |
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing. |
www.jumpybumpy.com |
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Step aerobics choreography, videos, music, terms at Stepcenter.com |
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ... |
www.stepcenter.com |
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