May 30

Too Old For Weight Lifting?

Weight Lifting For Old PeopleAre you too old for weight lifting? Will weight lifting help you stay and look younger? The answer to the first question is no and to the second is a resounding yes.

Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you’re not too old to start.

In The Journal of the American Medical Association, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are “indistinguishable whether caused by age or inactivity.”

It is said that exercise could delay many of the diseases associated with aging, adding “at least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction”.

As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we “rest” it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, and the sinews grow weak. It hurts to move, so we don’t.

Weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they’re not talking about light weights, but rather big heavy weights.

Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age, research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat.

The Centers for Disease Control reported that strength training “can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain and depression.”

Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

Although, we do not need to take a heavy weight training to see substantial benefits.

The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise.

So start off with a weight that you can lift correctly for at least 8 reps, even if it’s only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can’t make it to 8 reps during the first few tries, don’t give up. Do as much as you can do. You’ll be surprised at how soon you will feel like you need to add a bit more weight.

But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program – lifting weights every two or three days.

You can either learn beginning to advance body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training.

And you don’t need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before.

If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to.

Start off slowly with light weights. Follow the diagrams in the book to make sure you’re positioning your body correctly to avoid injury and obtain the best result from your workout.

After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease.

“Use it or lose it” applies to just about every part of your body. Don’t “lose it” because of inactivity and disuse.

This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program.

May 23

Training Mistaken Philosophy (II)

On previous article we have discuss about the first training mistaken philosophy, the cardiovascular training. In this article we will continue our discussion about the next two which is resistance training and nutrition.

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.

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 bodybuilders how much time, energy, and raw will power goes into building his or her incredible physique. It does NOT happen by accident.

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.

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.

Proper nutrition

You need to learn one word and one word only if you want to maximize your nutrition program. That word is Cumulative. Cumulative means the combined effect over the course of time.

You will not put on 5lbs by eating a hamburger. You will likewise not lose 5lbs by eating celery for dinner. You will not reap the lifetime benefits of vitamin, mineral, and fiber intake by eating fruits and vegetables for 1 week. You will likewise not destroy your body’s balance of vitamins and minerals by straying from your nutrition program once in a while.

Do you see where all of this is going? If you want to reap the health and weight loss benefits of a proper nutrition program, you cannot practice proper nutrition “once in a while”. You must consistently stick to your nutrition program over the long term to realize the cumulative effects. You are just kidding yourself if you think otherwise.

As you can see, Cardiovascular Training, Resistance Training, and Proper Nutrition all play a vital role in your health and fitness program. In addition, they work together as a team in order to keep you healthy and on track with your fitness goals. Just practicing one or two will not be good enough.

At this time you can make a choice. You can either choose to believe a bunch of bald-faced lies and misleading truths about physical fitness, or you can choose to embrace the real truth of the matter. The real truth is that weight loss and physical fitness require time, effort, and dedication.

Remember: Anything worth having is worth working for!

May 16

Training Mistaken Philosophy

In today’s age of medicines, technologies, supplements, and highly advanced exercise techniques, people have – quite mistakenly – been lead to believe that they can have their most highly desired fitness results RIGHT NOW.

Read below to learn how this mistaken philosophy is applied on a frequent basis when people practice the 3 basic tools of fitness: Cardiovascular Training, Resistance Training, and Nutrition. In this article we will discuss the first training mistaken philosophy

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!

May 09

Whitewater Rafting Equipment

Whitewater Rafting EquipmentAfter learning the whitewater rafting difficulties classification, the second thing a prospective whitewater enthusiast must know is the essential gear from this extreme sport.

First and foremost, you will need a life jacket. Your main objective is to remain afloat at all times while whitewater rafting.

A paddle is what will get you somewhere as well as allow you to maneuver your boat through the water. You have an option between a single or double blade paddle, depending on your sport.

A third piece of basic equipment is A BOAT! Well it’s a given that before you enter rapids and start paddling you need to be onboard a boat but this is just a little reminder.

You will also need a spray skirt. This is used to keep water out of your boat and consequentially prevents you from sinking or flipping over.

A helmet is also part of your basic gear and always recommended. If you will be paddling and just having a good time you don’t always need one and a simple bike helmet can do. On the other hand, if you are open water kayaking or more seriously involved in this sport, please don’t forget to protect your head at all times.

Location

Now you might be ready to hit the water, and if you have followed and learned the basics, you are. Consider any place that has large bodies of water and few tourists, you don’t want to bump into swimmers. But where will you go? Here are some ideas.

The Hudson River in eastern upstate New York is a good bet and is considered a continuous easy III.

The Flathead River located in the Acadia National Park in Montana offers a fantastic environment and scenic rafting trips on a Class 2-3 river.

Lake Champlain in Vermont offers three big rivers that cut through the Green Mountains and flow into it. The river’s classifications go from flat water to Class 3.

There are many more destinations for your whitewater rafting trip so do the research and head where the waters best fit your family, needs, or curiosity.