Archive for October, 2009
Exercise Tips
If you have health problems – such as heart trouble, high blood pressure, diabetes or obesity, or if you are age 40 or older check with your doctor before you begin a regular exercise program.
According to the Surgeon General, the optimal goal is at least 30 minutes of physical activity on most day of the week, preferably daily.
When starting an exercise routine or program, listen to your body, you may experience some muscle soreness, not to worry they will gradually disappear, and the worst you can do is stop your routine.
Always take time to warm-up and cool-down properly before and after any exercise and also apply the proper stretching techniques, it will help eliminates the sore muscles.
Exercise for your bone health
Vital at any age for healthy bones, exercise is important for treating and preventing osteoporosis. Not only does exercise improve your bone health, it also increase muscle strength, coordination and balance, and it leads to better overall health.
The best Building Exercise for your bones is the weight- bearing kind, which forces you to work against gravity. Some examples of work-bearing exercises include, weight training, walking, hiking, jogging,climbing, stairs, tennis skiing and dancing.
Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefit, they are not the best way to exercise your bones.
The benefit of walking
Get your health back on track with a simple and easy exercise, something that everyone can accomplish on a daily basis : Walk your way to a healthy life.
Whether you want to loose wait or simply get in shape, forget the gym membership, pull up your socks and start walking.Yes walking is a great way to spend time outdoor whether in your neighborhood park, around the block on the beach or in the mountain, take your dog along and go for it.
Set goals for yourself and program a time whether daily or weekly to walk your way to health. Learn the proper warm up and cool down procedure and start enjoying the benefit of walking. Baby boomers fitness is crucial in order for you to stay healthy.
Yes i know your excuses, no time , i hate exercise, well think of it that way, what could be more enjoyable then a walk in the park.Walking fitness is for all ages and does not require any special ability or talent, just a few hours a week and you will feel like a new you.
Exercise and Health
As we all know a regular exercise routine has enormous benefits for a long and healthy life.Most importantly, it will reduce the risks of hart disease such as stroke, heart attack and high blood pressure, just to name a few. Exercising increases blood flow throughout the entire body and at the same time increase oxygen intake.
Therefore get in gear, move of the couch, no more excuses, get the exercises you need for a healthy body.
People have many excuses to explain why they don’t exercise : it’s to hard, no time, but mostly i am convinced it’s the lack of commitment and understanding of the benefits of regular exercises.
Baby boomers health is what we are talking about!!!!
Teeing Off and Burning Calories
Many American men associate the golf course with rest and relaxation – a place where the daily stress associated with work can be placed on the back burner. Somewhat paradoxically, business deals are often brokered on the driving range, the putting green or in the clubhouse after a leisurely round. While you might not think of golf as a physically taxing sport, it’s possible to get a workout on the course.
When golfing for fitness, it’s important to leave the motorized cart back in the parking lot. If the average golf course is four to five miles long, just think of all the calories you can burn by lugging some clubs around over that vast expanse of grass. Unless you practice for hours at a time on the driving range, the swing itself won’t do much to improve your fitness. Most of the benefit will be to your cardiovascular system as you make your way around the course.
Definition of Yoga
Yoga concentrates and focuses on breathing practices,stress reduction, stretching,relaxation and body awareness techniques. once learned, yoga exercises concentrate on a positive attitude and support the mind, body and spirit.
In fact, studies show that people who suffer from stress go on to suffer from much worse problems. these problems include mental disorders like depression and anxiety, high blood pressure and heart problems. Yoga exercises can temper these problems.
Strength training exercises
First let’s understand that there is exercise and exercise.
Hiking, walking, jogging,and swimming are dynamic exercise or isotonic where muscle contractions move the body through space.
Squats,toe stand,wall push up,chair stand, and hand gripping are static or isometric exercise, muscular contractions are not producing motion and are relying on isometric muscle work.
Both of those forms of exercise have a different effect on your metabolism,your muscles and your circulation.In general all physical activity are a mix of isotonic and isometric work.
Aerobic,or repetitive dynamic exercise builds endurance, burns calories and improves cholesterol,high blood pressure, blood sugar level and in general protects against heart disease.
Weight lifting or static exercise (isometric)build muscle mass,strength and power, it also narrows blood vessels therefore raising blood pressure and forcing the heart to work harder.
The best approach is to effectively perform low-resistance,high-repetition training and as far as a healthy fitness program it is best to incorporate both forms of training exercise into your workout.
I personally been over 60 i do dynamic workout such as walking, hiking and bicycling and incorporate some type of static exercise like cutting wood, light weight lifting, squats,wall push-ups on a daily basis and i can say that i feel great. Remember not to over do it but to do it on a regular schedule.
To your health.
Why, Strength Training
Strength training is an important tool in improving health. Even thought it may have been a few years since you ware having the urge of showing a strong well muscled body you should be aware of why strength training is important and how it will help you to stay healthy. As we age our body as a tendency of loosing it’s best shape and in the case of muscles and bones the toll is particularly severe.It’s particularly easy to see that a 60-year old body is weaker and less muscular then a 20-year old. Muscle mass and strength begin to decline in most cases by the ages of 30 or 40 and progress gradually year after year and the changes becomes very obvious by the age of 60 and keeps going downhill from there on. In average you can expect to lose 2 to 3 pounds of muscles per decade and body fat increases as muscle mass declines. The biggest factor in muscle mass decline is due to the lack of strength exercises, regular strength exercises will maintain the development of muscles.Lack of strong muscles will increase the risk of falls and weak bones increase the risk of fractures. Therefore it is obvious for all of us to consider our overall health and longevity and good enough reason to begin strength training.
On my next health blog i will cover some simple types of exercises and describe the special benefits and potential risks of strength training and physiological differences between two main types of exercise.
So You’re Taking the Century Challenge?
The century ride is one of the most ambitious and arduous feats a bicyclist can attempt. For aging riders, biking a full 100 miles takes more than just endurance and will power – it takes a carefully crafted plan of action. It goes without saying that you’ll need to put in at least a few hours on the bike nearly every day before trying to ride a century, but there’s plenty of work to be done back on solid ground as well.
The solids and liquids you ingest before the century play a crucial role in affecting your stamina and endurance. During your preliminary cycling workouts, try to simulate the realistic conditions of an actual century ride. Learn to eat and drink comfortably while retaining control of the bike. Your food intake before the ride should be high in carbohydrates and low in fat, and you need to maintain a constant state of hydration.