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Are You Too Old to Pump Iron?

2008-01-16T23:11:00.000-08:00

Are 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.

Dr.Walter Bortz, in The Journal of the American Medical
Association, 1982, 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.” He believed 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, the sinews
grow weak. It hurts to move, so we don’t.

More recently Dr Henry Lodge and Chris Cowley published a new
book on this theme, "Younger Next Year: A Guide to Living Like
50 Until You're 80 and Beyond". The premise of this book is that
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.

In July 1983, Terry Todd wrote in Sports Illustrated that “Anyone
who has spent much time in what is sometimes called the "Iron Game"
has, of course, seen weight trainers over 40 whose physiques were…
surprisingly youthful. 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.”

In 2003, 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.

I don’t agree that we need to undertake 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 suprised 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.

An excellent resource on this subject is Getting Stronger: Weight
Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have
the edition that came out in 1986. A newer one is now available.
I have referred to it constantly over the last 19 years.

The book gives you tips and pointers on how to set up a strength
training regime. There are illustrations of every exercise with step
by step instructions on how to do them properly.

You can either learn beginning to advanced 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.

Are You Too Old For Golf Fitness Workouts

2008-01-16T23:01:00.001-08:00

Many a senior golfer would not resist the temptation to skip golf fitness workouts, using their age as an excuse. And at first glance age would seem to be a genuine excuse to avoid golf fitness workouts.

After all golf fitness workouts, as most people seem to believe, are supposed to be very strenuous programs where even dumb bells are used.

So how do you tell that you are too old for golf fitness workouts?

The answer to that question is really simple. If you are too old to play golf then you are probably too old for golf fitness workouts.

I regularly work with 80 year old golfers who comfortably go through golf fitness workouts, dumb bells and all. It is also probably appropriate to add here at this juncture that I also regularly work with youngsters barely in their teens.

Both groups of persons are able to dramatically improve on their game with the help of golf fitness workouts.

Golf fitness workouts are not any more rigorous and punishing than the game of golf is. Remember that the work outs are golf specific, meaning that they are specifically designed to help strengthen and condition the very muscles used in golf.

It is definitely not a boxing or body building fitness workout. Workouts for those sports reflect the rigorous and physically demanding aspects of those sports. In the very same way that golf fitness workouts reflect the requirements of the game of golf.

The dumbbells are usually used for strength training because this is the most efficient equipment anywhere for building strength quickly hence their inclusion in the best golf fitness workout routines.
The idea is never to lift heavy weights over long periods of time. Rather the objective to condition and strengthen golf muscles using lighter weights lifted over very short periods of time.

If you are not too old or too young for golf, golf fitness workouts are for you.

Are You Too Old For Golf Fitness Workouts

2008-01-16T23:01:00.000-08:00

Anywhere and Anytime Exercises

2008-01-14T01:58:00.000-08:00

These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.

Here are few Anytime and Anywhere Exercises:-

a) Crunch

Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.

Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.

b) Raising your Toes and then coming down.

Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.

c) Push ups

Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

d) Wall Squat

Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.

Advantages Of A Gym Exercise Equipment

2008-01-14T01:48:00.000-08:00

Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.

Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.

One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.

Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.

A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.

Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.