The Wellness of YOU! - # 174 - Get Stronger!
posted in Nutrition and Weight Loss |Over the past week or so, I have become busier than usual with an Internet Marketing project. Since this requires a bit more time than I expected, I’m going to temporarily post here only on Mondays and Fridays. This will be for a short while, and then we’ll get back to writing three times a week. If you have any questions or comments, don’t hesitate to leave a comment at the end of today’s posting, or you can contact me directly at the links below.
It seems as though I tend to write more articles that relate to those who have experienced several “circles around the sun” — and today I guess I’m aiming at the baby-boomer group. When you think about all the little chores we do on a day-to-day basis — lugging the grocery sacks — working in the garden — even something as simple as opening a jar — it’s easy to see why we need to keep our muscles and bones in good working order as we grow older.
If we have some decent muscle mass on our bodies, it’s a heck of a lot easier to keep our weight down — since muscles burn more calories than fat. And, with so many cases of osteoporosis these days, for both women and men, building strong bones becomes an important issue. Plus, when we’re toned up we look a lot better than we do with a bunch of flabby fat.
After age 20, most adults lose about a half pound of muscle a year. By the time you’re 65, you lose 25 percent of your peak strength.
It doesn’t have to be that way just because you’re getting older. Most of that loss of muscle mass comes because we don’t use those muscles as much as we should. If we use them — we won’t lose them!
Studies have shown that men in their 60s and 70s who strength train regularly have muscles that look and perform as well as inactive men in their 20s and 30s.
Yet most people age 65 and older don’t do enough strength training to stay strong, according to the U.S. Centers for Disease Control and Prevention (CDC). A January 2004 CDC study found that only 11 percent of adults age 65 and older strength trained two or more days a week, the amount experts recommend.
You can start building and regaining strength at any age. So if it has been a while since you’ve worked on your strength, don’t worry. Research shows that even people who begin strength training in their 90s can gain muscle and strength in as few as eight weeks.
You need to do your strengthening exercises two or three times a week — and you need to work all your muscle groups — that’s your arms, your legs,, your chest, shoulders, stomach and back.
If you feel that going to the “health club” is not something you’d care to do, don’t forget about those things we did before all those “clubs” began to materialize — those calisthenics. Remember push-ups, sit-ups, and chin-ups? And, don’t forget about walking, biking and swimming too.
I know that my routine is to walk on Mondays, Wednesdays, and Fridays. I do strength training on Tuesdays, Thursdays, and sometimes on Saturdays. Also, don’t forget to stretch before and after you do your workouts.
It’s not uncommon for people to hurt themselves while strength training by going too fast. Choose lighter weights to start — three or five-pound — and build up gradually.
If you can’t repeat eight weight exercises in a row, the weight is too heavy — get a lighter one. If you can lift a weight more than 15 times in a row, the weight is too light — get one slightly heavier. Don’t increase the weight you lift by more than 10 percent at any time. And remember to warm up with slow movement, such as marching in place, and cool down (stretch) your muscles each time you work out.
One last, but important point — be sure to check with your medical professional before you start any exercise program to be sure that you don’t go off on something that may cause you harm.
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Got questions?
Contact me at: http://www.ronrink.com
My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.
Have a healthy and nutritious day!
Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)
Ron
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