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workouts | Nevada Senior Guide

The Aging Process: Can It Be Reversed?

June 6, 2016 by · Comments Off on The Aging Process: Can It Be Reversed?
Filed under: General 

With regard to fitness, for many years, I have been outspoken about my support of sports and strength training as good alternatives to redundant exercises like treadmill workouts. Steve Holman, editor-in-chief of Iron Man Magazine, has taken that idea to the extreme with a new body shaping program designed to slow down and even reverse the aging process. But he’s not the only one interested in the concept of aging.

You may also be familiar with the Real Age Program, or with one of its founders, Dr. Mehmet Oz. Real Age asserts that your actual age is often not in synch with the biological condition of your body. Based on your level of conditioning and diet and other factors, your body may be aging at an accelerated rate. Real Age calculates your age based on your body’s condition and compares it your chronological age. The goal is to improve the body so its actual “real age” is at or below one’s biological age. To me, that is the basis for Holman’s approach: return the body to the youthful condition that it was in before declining fitness and other factors accelerated the aging process.

According to Steve Holman, after we reach the age of 40, our bodies start aging at a faster rate than they had to that point. Studies have shown that without the proper nutrients and exercise, our bodies are aging about 6 months extra for every year that passes! So, let’s say you’re 40. By the time you reach 50, you will look and feel 55. By the time you reach 60, you will look and feel 70 years old! I don’t know about you but that kind of aging does not appeal to me a whole lot.

Did you ever notice that the folks who stay the most physically active seem to be aging more slowly than others who don’t? In my mind, I picture a 63-year old woman gardening while her 65-year-old husband is chopping wood nearby and they both look like they’re in their 50s. Hmm… maybe that was a scene from a 1940s movie but I think it makes the point. They kept active with muscle taxing activities and no doubt felt and looked younger because of it. Steve Holman says that 90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat. The aging process really starts to catch up with us at that point. Muscle gives shape and strength to our bodies. As we know, when you lose muscle mass, you gain fat, even if the calories you take in stay the same. We don’t feel or look as good. Then we get depressed because we don’t feel and look as good. Then we give up on retaining our youth and it’s all downhill from there. Wow. That was depressing, huh?

Fear not! That doesn’t have to happen.

Both the folks at Real Age and Steve Holman insist that all of this accelerated aging is reversible. According to them, there are specific ways to move and eat that will slow down the rapid aging process to the point where you’re aging less than a year for every year. That means we can look younger in a few years than we do now? Now that is an aging plan we could get behind, right?

Not so fast. Are there drugs, supplements or expensive supplies to buy? No. Just food choices and targeted short-duration exercises are involved. Steve Holman says his years as a fitness magazine editor have allowed him to pick up tips, tricks and strategies from anti-aging experts over the years. And they don’t involve cycling classes or elliptical machines.

According to Steve, to get started, there are 5 rules one must absolutely follow if he or she wants to “slow the aging process, reclaim your health and achieve your ideal body”:

Forget low-fat diets. They lead to sugar addiction and we all know what that causes – fat storage!
Work out less. Resistance training done the right way burns fat and is a great cardiovascular workout, as well. Sports that tax muscles over the entire body can be effective, as well.
Drink water. Water renews your skin, helps burn fat, suppresses hunger and allows your kidneys to operate under less strain which allows your liver to burn fat like it’s supposed to.
Stop endless cardio workouts. Cardiovascular conditioning can be gained with far less time and effort. New studies are showing that long-duration exercise accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body’s essential nutrients and tissues.
Don’t blame your age for all your fitness issues. Studies have shown that men and women of every age, even those in their 90s, were able to gain muscle tone in just a matter of weeks of simple weight training.
Well, those are good guidelines to use to begin combating the aging process. There’s an old saying that goes something like, “I want to die as young as possible at as old an age as possible” (or something like that). I do follow the 5 steps already, though I would admit to not doing enough of #2. How about you? I have been told I look younger than I really am and that’s nice. Now if only I could reverse the aging process so I would feel younger…

Hi. This is Mike. As I mentioned, playing sports can give you a great full body workout and help reverse the aging process. If you are just getting started or getting restarted after a layoff, we can help you with information about supplies and equipment at our site: [http://www.roundballgames.com/sample-page]. Or read our blog @ [http://www.roundballgames.com]

Article Source: http://EzineArticles.com/expert/Michael_Piccoli/1556773

Article Source: http://EzineArticles.com/7910651

Strength Training Tips for Senior Citizens by Aaron Dorksen

May 7, 2013 by · Leave a Comment
Filed under: Articles 

Many senior citizens wouldn’t even consider lifting weights or performing  strength training exercises, thinking that’s something for much younger, fitter  people to do.

A person is never too old to perform strength training exercises, though. In  fact, frequent exercise is the best prescription for independent, active and  healthy aging, according to the A.A.R.P., the National Institute on Aging and  the Centers for Disease Control and Prevention.

Studies show that all adults, even seniors, can benefit from as little as 15  minutes a day of moderate cardio exercise. Thirty minutes a day of light to  moderate cardio exercise is the optimum level, and the good news is the cardio  exercises can be broken up into segments (ie: brisk walk in morning, afternoon  swim).

Adults, including seniors, are also recommended to perform strength training  exercises two-three times per week.

Although exercise programs for seniors (generally considered people age 50-60  and older) are modified considerably from what younger generations are doing in  the gym, senior strength training can help people of any age increase muscle  strength, strengthen bones, fight off and-or delay the effects of arthritis, and  improve balance and mobility. Regular exercise is also important to help  maintain strong heart function and a healthy weight.

Jim Androsik, a physical therapist for Wooster Commuinty Hospital’s  HealthPoint Health and Wellness Center in Ohio, has witnessed great benefits  from the seniors he’s worked with who have followed a strength and conditioning  program.

“Generally, the senior citizens we work with are people 60 years-old and up  who are referred to us by a physician,” Androsik said. “Doctors give us some  guidelines, such as the frequency and duration a person should exercise for and  comments on their health in general.

“We then develop a program for them.”

Exercise programs for seniors can obviously vary greatly depending on age and  health, but typically there are basic guidelines Androsik has his seniors  follow.

“We generally recommend that a senior perform strength training exercises two  to three times a week,” he said. “We look at their needs to determine exactly  what exercises they’ll do, such as if they’re experiencing back pain, shoulder  pain, arthritis, etc.”

Here’s a basic exercise program for seniors based on Androsik’s advice and  other research I’ve conducted. Again, these are general recommendations and  seniors should consult with a physician before beginning an exercise program. It  would also be highly beneficial for seniors to exercise as part of a group or  class, to help with motivation, to make sure they’re using the right techniques  and, of course, to enjoy the social aspect of exercising):

Cardio exercise (3-4 times per week)

Tip: Perform low-impact exercises that are easy on your joints. Start very  slowly before increasing duration and resistance. Start with 5 minute cardio  workouts and slowly progress to 15 minutes or more if you can.

Pick from the following: Treadmill, walk on track, exercise bike, pool  workout, yard work, etc.

Weight lifting/strength training (2-3 times per week) Tip: Androsik says it’s  important to do high repetitions on exercises with low resistance or weights. Do  light stretches before performing strength training exercises. Here’s a sample  strength training program a senior might perform:

* Good mornings 1 x 15 (one set of 15 reps) tip: stand straight, slowly bend  down to touch toes or reach down as far as comfortable, rise back up and  repeat.

* Shoulder rotations 1 x 15 tip: stand straight with arms out parallel to  side, rotate shoulders 15 times in each direction. Good warmup exercise.

* Sit Ups – 1 x 15

* Side Bends – 1 x 15

* Squats – 1 x 12-15 tip: Use barbell, machine or without weights. Keep back  straight by looking straight ahead at spot on wall, go down as tolerated but no  lower than parallel with knees.

* Lunge – 1 x 12-15 tip: hold dumbbells to make harder

* Calf Raise – 1 x 12-15 tip: hold dumbbells to make harder or use  machine.

* One Arm Rows – 1 x 12 – 15 tip: balance one knee on bench, other leg on  floor. Pull dumbbell up and down with arm on side of body planted on floor.  Builds shoulder strength.

* Rotator cuff with band or machine – 1 x 12-15 internal rotation, 1 x 12-15  external rotation. tip: have a doctor or trainer show you how to do these, great  for preventing shoulder pain.

* Dumbbell curl – 1 x 12 – 15 tip: do them seated or standing

* Dumbbell bench press – 1 x 12 – 15 tip: do them lying on a bench

* Dumbbell flyes – 1 x 12 – 15 tip: do them lying on a bench

* Triceps extension – 1 x 12 – 15 tip: use machine or dumbbell. This is just  a general plan to give seniors some ideas, but it’s best to work with a trainer.  Tweak as needed. Remember to use light weights and do high reps.

“Exercise can provide lifelong benefits,” Androsik said. “It can minimize or  slow down arthritic changes.”

Basically, exercise can delay the aging process to a large degree in many  people and if seniors find a program they enjoy it can actually be fun. What are  you waiting for seniors – get back into the gym!

Find exercise equipment  stores Arizona and more with our fitness experts. At Home Fitness consultant  Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from  workout tips, motivational ideas and feature stories on how exercise impacts  people’s lives. Consult a doctor before making any significant changes in your  exercise routine or diet. E-mail him with comments, questions or ideas for  future blogs at aaron@athomefitness.com

Article Source: http://EzineArticles.com/?expert=Aaron_Dorksen

 

Seniors Citizens Joining a Gym – The Questions You Should Be Asking by Bob Alexander Smith

April 29, 2013 by · Leave a Comment
Filed under: Articles 

There aren’t too many seniors-only gyms around at the moment, however finding  a local one that caters to your needs isn’t impossible.

At your local gym try asking the following questions to see whether you might  join:

Does any of your staff have senior-fitness certifications? 

Several of the governing bodies that certify personal trainers offer training  in senior fitness, and you want to have access to a trainer who has taken  advantage of these educational opportunities.

In many countries the governing bodies which certify personal trainers are  beginning to offer specialist training certificates for those trainers which  undertake the appropriate courses and examinations. Finding a gym with one of  these certified trainers is a plus!

Also these specialist trainers will be able to tailor an exercise program  that suits your needs and what the gym’s is currently offering.

Does the gym offer any senior citizen fitness classes?

There can be a variety of classes offered by your local gym which can cater  to your needs. Having classes in the late morning and afternoons when it’s  quieter maybe what you’re looking for? The gym could even offer Yoga, Pilates of  even Marathon training group classes.

Do check to see if the gym offers classes and equipment suited to those with  arthritis, cardiovascular diseases or any other ailments you may have. There  could even be classes that offer low impact workouts or even chair aerobics  modified for seniors that you might be interested in.

Do you offer senior citizen discounts?

Senior Citizens get nice discounts on public transport, at the cinema, even  at the grocery store, so why not at the gym? Don’t be too shy about asking for  discounts – as in life, if you don’t ask you’ll never know!

Is there a fitness assessment before starting to use the machines? 

Sure the gym is a great habit to get into but before starting do ensure you  have a complete medical assessment by you own physician. You wouldn’t try to  drive a car before knowing what all the pedals and levers were for – it’s the  same thing with the equipment in the gym. Check to see if the gym you are  thinking of joining has a trainer on hand that is familiar with how to teach you  to use the machines and activities that are safe for seniors.

After deciding which of the gyms to join remember the following safety tips  when getting started on your brand new routine:

  1. Start slowly and gently if you’ve not done much exercise in a while.
  2. Breathe as you’ve been instructed for the specific machine – holding your  breath isn’t good.
  3. Wear good fitting shoes and use all of the recommended safety  equipment.
  4. Drink plenty of water.
  5. Warm up and cool down to protect your muscles from strain as taught by the  trainer.

 

If you experience any unusual pain or a shortness of breath whilst you  exercise, stop and get checked by your physician so that you can continue to  enjoy the benefits of exercising.

As well as providing advice to seniors I’ve also launched my first website at  http://www.loftconversionsscotland.com to help those  interested in expanding their living space.

Article Source: http://EzineArticles.com/?expert=Bob_Alexander_Smith

 

Brain Exercises For Senior Citizens by Carson Hill

April 23, 2013 by · Leave a Comment
Filed under: Articles 

Brain exercise is a great way for senior citizens to maintain brain health  and maintain the focus and clarity that they’ve utilized most of their life! As  adults age, they tend to use their brain less frequently. As a result of the  brain not being challenged, it gradually deteriorates.

Most people attribute the brains deterioration with age. While age certain  can have an impact on the brain, the primary reason for brain decline tends to  be lack of use.

Senior citizens and aging adults can incorporate mind workouts into their day  just like they would an exercise program. With mind workouts they will not work  up a sweat but they will experience some tire and fatigue. This is actually a  very good thing! Good stimulation means challenge and good challenge means mind  fatigue but this is our aim regarding brain exercise.

By means of real brain exercise senior citizens and adults can conquer much  of their fears and anxiety regarding mind dullness and can even sharpen their  minds beyond what they’ve ever achieved mentally!

Seniors and adults who have utilized mind techniques and exercises seem to  remember better, think faster, communicate better and achieve daily activities  with an overall greater amount of confidence. As a result of these exercise,  they tend to lead happier lifestyles.

Anyone can benefit from brain exercises but it tends to be adults and senior  citizens that appreciate them the most. After they’ve noticed the decline in  their mental clarity, it usually only takes a couple weeks of small brain  exercise sessions for them to notice a great difference!

You may find additional resources regarding brain fitness and exercise for  adults and seniors at: http://www.regrowmybrain.info

You will also find great information at: http://www.squidoo.com/brain-exercise-for-senior-citizens

Article Source: http://EzineArticles.com/?expert=Carson_Hill

 

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    9175 W. Oquendo Rd.
    Las Vegas, NV 89148

    S.I.N.G. Agenda:
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