This is default featured slide 1 title
This is default featured slide 2 title
This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: January 2017

Training After Fifty

Unfortunately, strength training still conjures up images of young guys with bulging peck muscles and barely there tank tops. More and more fitness centers across the United States are seeing more and more fifty+ members. And that’s a great movement.

So where should you begin if you happen to be one of the many strength training after fifty people? Let’s start with the basics- measurements. And I’m not talking about weight only here. I am talking about body fat percentage and resting heart rate. These two elements are critical when determining a starting point for your strength training program.

Armed with that data, we proceed to talk about goals. What do you hope to accomplish? A drop in blood pressure? A decrease in clothing size? An increase in health? Whatever your goals may be, your trainer should be properly prepared to walk with you along your journey. Remember that safety is always a top concern. Go with a trainer that you feel comfortable with.

A typical beginning routine for those strength training after fifty may look a bit like this-

* Warm-up for 5-10 minutes

* Begin with isolated (one-joint) strength training exercises such a bicep curl or chest fly

* After completing 3 sets of 12 reps for each major muscle group, move onto cardio

* Cardio can be anything that gets your heart pumping to approximately 60-70% of your maximum heart rate

Spoiled Rotten

CARDIOVASCULAR TRAINING

You either don’t watch TV or you don’t read magazines if you’ve never seen an advertisement that shows some buff young girl or guy pounding out miles while running on a beach, or happily sweating profusely while cruising on an elliptical or enduring an intense Spinning class.

These young models always look extremely satisfied to be working their bodies so hard, and they also share one other common characteristic: they are already in shape! Have you ever seen a commercial for a gym or exercise device that showed a 5-foot, 300 lb person grinning from ear to ear?

This is a common example of how the media and fitness industry retailers promote the mass-confusion over cardio. The ads scream messages like, “Buy our pill, put on some sexy clothes while running on the beach, and you’ll look just as good as our models do!”

Gym owners do it, too. “Join our gym now and we’ll give you one month free! Just by joining and then attending our Award-Winning Spinning Class, you will look just like Cindy, the Supermodel we hired to do our commercial!”

It’s ridiculous how the “powers that be” portray cardiovascular exercise as some effortless activity that you can easily use to gain the body of your dreams just by purchasing their product or joining their facility.

The truth of the matter is that cardiovascular training works. The additional truth of the matter is that it can range from moderately to intensely difficult, and that it will take you weeks, months, or maybe even years of combining cardio with resistance training and proper nutrition to attain the body of your dreams.

Is that what you wanted to hear about cardio? Probably not, but it’s the truth. If you think there is some shortcut to being buff, young, tan, and in complete control of your life, then you should go turn on the TV. There is a commercial on right now that is just waiting for you to call in your credit card number!

RESISTANCE TRAINING

The hype surrounding resistance training isn’t quite as appalling as the myths about cardiovascular training, but it still exists. Regardless of what you have seen, heard, or been taught, the truth is this: everyone needs resistance training.

It doesn’t matter if your goal is to be a bodybuilder or a 90-year old who can tie your own shoelaces, you need resistance training. Listing the many reasons for engaging in a consistent resistance training routine is beyond the scope of this article, but there are some myths about weight training that need to be brought to light.

1. Weight Training makes you big and bulky. Actually, the size of your muscles is determined primarily by your gender, the type and intensity of your training program, and your nutrition. If you think you will just “magically” turn into a muscle-bound athlete because you picked up a couple of dumbbells, just ask any bodybuilder how much time, energy, and raw will power goes into building his or her incredible physique. It does NOT happen by accident.

2. Using any given device or exercise will “sculpt” your abs, biceps, butt, or any other muscle. There is one thing and exactly one thing that determines the shape of your muscles, and that is your DNA. It is quite impossible to “sculpt” any part of your body – that job belongs to your chosen deity. You can control the size of your muscles, but you cannot control the shape. Anyone who says otherwise is straight up lying.

3. Resistance training is just for men. Do you want to lose weight? Do you want to be healthy, strong, and have a great metabolism and energy level? Then weight training is for you. Period.

Power of the Push Ups

Stage 1 – Dumbell Push-Ups

Set two dumbells on the floor in the approximate hand position and spacing you would use for a push-up. You will essentially be using the dumbells as push-up handles.

The plates on the dumbell should be round (meaning that they’ll roll) for maximum instability. Use fairly lightweight dumbells, e.g. 15 to 20 pounds each, so they’ll move around more.

This variation by itself is an excellent exercise for beginner to intermediate trainers. You may do this variation with your knees on the floor if you’ve not yet developed the strength for regular, full push-ups.

Stage 2 – Swiss Ball Push-Ups

Set a large Swiss Ball (the inflatable exercise ball) on the floor where you’ve got some space.

Place your hands on the floor in your regular push-up position then set your legs on top of the Swiss Ball. Your shins should be on the top of the ball, placed slightly to the sides so you can use them to maintain your balance.

Do push-ups in this position. You will find that the ball will shift around as you are doing the exercise and you’ll be forced to move your body around to keep your legs on top of it. The ball will roll slightly forward with you as you drop down to the bottom of the push-up position and roll slightly back as you push yourself up.

Stage 3 – Swiss Ball/Dumbell Push-Ups

Now that you’ve experienced instability at both ends of the push-up, it’s time to put them both together and feel the burn!

Be sure you are comfortable with other two progressions before attempting this one and be sure you are not too close to anything should you lose your balance and roll off.

Set the dumbells up as you did in Stage 1 and set the ball up as you did in Stage 2. Place your hands on the dumbells first then set your legs on the ball.

Fit With Kids

Have you ever noticed that when you’re watching those commercials on how to lose weight, they never focus on children? One of the most dangerous things we can do as parents is let the television raise our children. It is your responsibility to grab the kiddos and implement a program for them to grow and develop both mentally and physically. If we don’t apply some form of exercise into the life of our children then you put them at risk of being a statistic as well; obesity in children has doubled since the 1980’s.

Children suffer from health problems just as much as adults do on account of overweight issues. The sad thing is that they can’t deal with it better than adults. Let us never forget that children pick up the good and the bad habits we exhibit on a daily basis.

Children are constantly learning from the examples we set. This is the very reason why we as adults must set great examples in and out of the presence of our children. Teaching them the importance of staying fit will help them for years to come. Not to mention; if children learn to adapt to exercising daily, when they grow up Bally’s and Gold’s Gym could turn out to be their favorite hangouts. Plus it can drastically eliminate the chances of obesity and unhealthiness.

Stay at home moms must realize that the opportunity of spending valuable time with the children is right in their reach. It’s not enough to just tell your children to exercise and show them the benefit in it; you must grab their hands and take them with you. This won’t hurt you for the time being; besides, if they like it, they will grow to love it.

In these days and times children are technology addicts; so when implementing a program it would be best to apply something that they will relate to, like the Wii Fit which allows players to interact with the training modes. These training modes consist of everything from yoga to aerobics. There is an array of instructional training videos designed for children and adults alike, online. So, there really aren’t any excuses for allowing children to become victims of obesity and mental anguish.

If you as a stay at home mom can get your children to join in with you in staying fit, it could very well serve as building blocks for a healthy and stable life both mentally and physically.