FITNESS FOR BABY BOOMERS

It seems pretty hard to be fit over 40, doesn't it?

Well, I could tell you about people like Kelly Nelson and Morjorie Newlin, two female bodybuilders. They're not your typical bodybuilders. Kelly Nelson first began training with weights in the early 1980's at age 53 and was still competing in the 21st century in her late 70's...in a bikini...and lookin' good if I may say so! Morjorie Newlin was in her 70's before a 50 pound bag of cat litter convinced her that if she didn't do something, old age was going to be a difficult time. That's when she began a fitness training program that included weightlifting. Morjorie Newlin was participating in bodybuilding competitions, and winning, in her 80's! Same comment...in a bikini and lookin' good.

Now, obviously, these are special ladies who put in a lot of extra effort to accomplish some specific goals, but it does make a point. Life...and fitness...does not have to end at 40. Remember, both of these ladies STARTED their fitness careers well after age 40 and years later, both were not only still active in their chosen fitness areas but actively competing and enjoying life as well as, or in some cases, better than many in their 30's or 40's.

Fitness over 40? Heck, all around the globe, people in their 80's are skiing, hiking, canoeing, biking. Some, not so adventurous, are lifting weights or sweatin' along with Richard Simmons. Some are black belts in Karate and some quietly and calmly practice yoga or tai-chi.

As easy as this sounds, fitness over 40 requires regular performance of the proper exercises. Just as in our 30's or 40's, sitting in the easy chair, clicking the remote, doing 16 ounce curls with a Miller Lite just doesn't cut it. While it may not be necessary to pack up and head for the gym it IS necessary to pick an exercise program or physical activity, combine that with some healthy eating habits...AND STICK TO IT!

Even over 40, the benefits normally associated with a regular, moderate exercise program will kick in, but for seniors, some benefits are of special importance.

People over 40 tend to break bones, usually from falling.

As we age, bones weaken, as do muscles. We lose some of our proprioception, the perception of stimuli relating to a person's own position, posture, equilibrium, or internal condition. Our ability to react quickly to a loss of balance, whatever the source, or to avoid an obstacle or actual peril becomes diminished.

Exercise helps bones stay strong and exercises such as weightlifting and other resistance training help your body maintain balance and stability. Weight bearing and resistance exercises assist the body in maintaining proprioception by improving the connections and conditions of the muscles and their anchoring in bone. This training also triggers the reconditioning of the signaling system from body to brain which allows the brain to realize the danger and transmit the appropriate signals to muscles which can react to correct the situation. Weightlifting and resistance exercises can help give your muscles the strength and agility to respond to those signals if you are tripped, off balance, or in other peril requiring quick reaction.

People over 40 begin to experience more health-related issues.

Part of this is due to normal changes that take place as we grow older. Our bodies get thicker and lose the gracefulness of youth. Things seem to become heavier and harder to move, and we begin to feel aches and pains that often accompany aging. Some of those aches and pains may be due to arthritis, and other ills may also attack us as we seem to become prey to every passing cold or other social ailment. Sometimes, we also see some deadlier or more debilitating conditions crop up in the after 40 age group, if not in ourselves.

Regular exercise comes to the rescue here as well. It can help with weight loss, or it can help with weight management once we get to our appropriate weight. Regular, moderate exercise can keep joints supple, in many cases even joints under attack by arthritis. Exercise also strengthens the immune system, which helps us avoid or fight off the normal bacterial and viral infections which seem to come our way and which often seem to wreak havoc on the older population.

Even better; regular, moderate exercise seems to be somewhat effective in helping ward off such common companions of aging as high blood pressure, type II diabetes, and even some forms of cancer.

What exercise program is beneficial for fitness over 40?

In the first analysis, almost any physical activity which gets your heart rate up, makes you breathe more deeply than normal, and which challenges muscles beyond their normal range of activity is going to be on the list. There are people in their 80's hiking mountain trails, water skiing, playing softball, weightlifting (as pointed out earlier), or even cheerleading. If you have trouble getting motivated or you're not sure what exercise program is right for you, then you might want to consider a personal trainer. Otherwise, anything from walking, to swimming, to yoga, to weightlifting will generally fill the bill. There are, however, some simple points to think about.

1. Get your doctor's approval first.

2. Pick an activity, or even a group of activities, which you will enjoy doing. Don't be afraid to try something new...take some classes in yoga, tai chi, or even mixed martial arts. Maybe you will feel better by lifting weights to increase your strength and be able to carry that 50 pound bag of cat litter home from the market all by yourself. If you like the aspect of solitude but need guidance, try an online personal trainer. Perhaps the idea of biking around the neighborhood or even around other parts of the country appeals to you. If this is a new set of decisions, realize that you may try a few things at first that just don't pan out for one reason or another. Keep experimenting until you find what is right for you. You are STILL exercising, right?

3. Put some variation into your exercise.

Any exercise cannot itself provide the three basic types of exercise needed. We need exercises which will stretch muscles and joints, exercises which strengthen muscle, and exercises which improve our cardiovascular fitness. This is not really hard to do, however, and should not take a lot of time out of your life, particularly when you consider how much it will put back into your life. As one example, you could do a simple weight or resistance training for strength two or three times a week, some sort of low-impact aerobics or walking for cardio on other days, and do some simple stretching exercises every day. None of these workout periods needs to be more than about 30 minutes, although a little more time and effort will produce better benefits, particularly once you have trained up to a level where your body is comfortable meeting the demands you place on it.

You are more likely to stay on a physical fitness regimen if you enjoy it. However, things do tend to get stale over time. It doesn't hurt to vary your approach from time to time in either the manner in which you do certain exercises, or by varying the exercises themselves. While not exact equals, for example, swimming, biking, and walking can be somewhat interchangeable as part of your fitness routine. In some cases, simply varying the environment, i.e. taking a walk in the park or botanical gardens as opposed your neighborhood may be all the variation you need to feel like you have put a little zing into your day-to-day workout existence.

4. Start off easy. At any age, a common reason for failure to stay on ANY exercise program is that people tend to try to do too much at first and try to progress too fast. Whatever you choose, your body needs time to adjust to the new demands being made on it, and results will never come overnight.

5. Don't stop. Probably the most important aspect of any exercise program, or any other self-improvement program, is the commitment to what you know you should be doing day after day. A haphazard approach to your exercise program is detrimental at any stage in your life. After 40, however, making sure you get your regular dose of anti-aging exercise is incredibly important.

6. Eat healthy. Healthy eating choices should be regular part of your life. Make sure your daily intake includes all the water, proper protein, carbohydrates, and fiber your body needs. Remember the importance of portion control. For example, carbohydrates and protein are important components of a healthy diet. But too much protein and too many carbohydrates can be bad for your health.

While fitness over 40 can demand some of your time and attention that you might not want to surrender to it, the rewards in overall health, fitness, and enjoyment of life will far outweigh any investment you put into it.

Find a Personal Trainer online and in Huntington Beach at FitnessWorkx.com

Fat Free Foods Do Not Necessarily Mean Fat Free

The amounts of foods labeled fat free have infiltrated the market at every turn. Fat-free cheese, fat-free chocolate, fat-free ice cream, fat-free dinner entrees and other foods labeled fat-free have become regularly stocked merchandise in stores. These foods are indeed better for you. However, consuming these foods does not always result in a fat-free body.



The reason why is people believe that these foods are fatfree is because it says on these food labels fatfree and it even says; 0 grams of fat on the nutrition label on the back of the package. However, this does not always mean that the item is fatfree. This is because the fatfree label may not necessarily represent all the kinds of fat that are in a food.



This does not mean that all foods that say they are fat free are not completely fat free. It just means that you have to watch very closely on each food label to see exactly what fat has been removed from the food so you know exactly what to expect when you eat it. You also need to be aware of the types of fat that are contained in food as well.



The different types of fat that people take into their bodies include trans fat, poly and monounsaturated fats and saturated fats. Saturated fats and trans fats and are the ones that are most used to fry foods and/or to increase the shelf lives of foods. These are the ones that are most likely to cause high cholesterol and to clog a persons arteries. These types of fats are found in a variety of foods.



Saturated fats are found in most meats, dairy foods, and eggs. They can also be found in certain oils such as coconut, palm, and kernel oil. These are the types of fats that are solid at room temperatures.



Trans fats are fats that have been made into a solid or a partial solid. Therefore, even though trans fats are considered unsaturated they have become a concern because they have a similar function as the saturated fats in many cases. As stated earlier they have the potential to raise a persons cholesterol level and to clog the arteries.



Any foods that have the ingredient; partially hydrogenated cooking oil or hydrogenated cooking oil are considered to contain trans fat. These should be eaten in very small doses. If not, these food substances can become harmful to ones health. Some types of foods that trans fat include crackers, cookies, snack chips, and fried chicken. It is also included in ingredients such as shortening, lard, butter, or hard margarine.



Trans fat is one source of fat, which until recent years, had not been included on food labels that say fat-free. This is one reason why food labels that say fat free might not necessarily be fat free. Therefore, be careful when reading fatfree food labels. You want to make sure that it says; 0 grams of trans fat and 0 grams of saturated fat, before you purchase the fat free item.



One other aspect of fat-free that you will need to consider is that carbohydrates that are not used up by the body turn into fat as well. Therefore, even though a food item says fat free on the package you still need to eat it in moderation.



One example of a fatfree food that many people eat is pretzels. You cannot eat a whole bag of pretzels and expect to lose weight. The reason why is that pretzels may contain a high carbohydrate count. The more carbs you take in the more chance you have of having these carbohydrates turn into fat. This is perhaps one of the most important points to remember when choosing fat free foods and incorporating them into your diet.



Choosing to eat fat free versions of most foods can be very beneficial to you. The point is, however, to make sure that you remember also to eat a balanced diet. Not only that, but you need to have an exercise plan. Even if you eat less food you may not lose as much weight as you want to lose if you do not exercise.



For the best results, you will want to incorporate a balanced diet that gives you the nutrients you need from day to day. That means that you should have a specific amount of grains, meats, dairy, fruits, vegetables, and fats in your diet (the amounts of each vary depending upon which diet you follow). This along with a regular exercise regiment that helps you burn fat will benefit you the most.



If you follow through daily on a regular diet and exercise plan you are likely to lose weight and keep it off. In this case, fat free foods will benefit you and help you stick to your healthy lifestyle.

Anti-aging nutritional secrets

Feeling and looking young is more within your control than you think. Much of what we've assumed are the inevitable consequences of aging -- wrinkles, memory loss, an escalating risk for heart disease, osteoporosis and cancer -- results more from the lifestyle choices we make than from the natural aging process. And our dietary choices are just as important as using sunscreen, getting exercise and other preventive tactics. Here, your anti-aging nutritional arsenal, in a nutshell.

Increase certain vitamins as you age

As we age, our bodies' process nutrients less efficiently, resulting in the need for us to increase our nutrient intake. For example, Vitamin D is a nutrient essential to the prevention of osteoporosis. Our bodies manufacture vitamin D when our skin is exposed to sunlight, but by our 70s our bodies produce only 40 percent of what they produced in third grade. An adequate dosage of vitamin D for people in their 20s is 200 IU; for people who are older, 400 IU to 600 IU is needed to do the same amount of work. It's impossible to say at exactly which age you should be getting this much, but because aging is a continuum, you should gradually increase your intake so that by age 60 or so you are up to around 600 IU.

The need for B vitamins increases with age as well. Three B vitamins -- folic acid, vitamin B6 and vitamin B12 -- are essential for keeping levels of a compound called homocysteine low in the blood; if allowed to rise, homocysteine contributes to heart-disease risk and possibly memory loss, according to a study in a 1998 European Journal of Pediatrics. As you age, increase your B6 dose from 2 mg to 5 mg; increase B12 over time from 2 mcg to 10 mcg. Women should take 400 mcg of folic acid daily; pregnant women should take 800 mcg daily (to help prevent neural-tube defects in the fetus).

Women, in particular, should be aware that their calcium intake should increase as they age to prevent osteoporosis: According to the National Institutes of Health, during the middle years, 1,000 mg each day is adequate; 1,200 mg after menopause if you're on hormone replacement therapy; 1,500 mg if you are not on HRT. (During adolescence, girls should take 1,200 mg to 1,300 mg.)

Consume "anti-aging" produce

People who consume diets loaded with fresh fruits and vegetables have lower disease rates, more energy and less risk for weight gain (which can lead to health problems) than those who skip these foods, according to numerous studies published over the years. What's the magic ingredient in fresh produce? There are several:

With the exception of avocados, olives and coconuts, fresh fruits and vegetables have no fat, cholesterol or sodium. They are also fiber-rich: Eight servings of fruits and vegetables daily supplies approximately 27 grams of fiber, well within the daily target goal of 25 grams to 35 grams. Fiber-rich foods lower a person's risk for developing age-related diseases such as heart disease, cancer, diabetes and hypertension. Fiber-rich foods also are low in calories, yet satiating, so they help fill you up without filling you out. Fresh fruits and vegetables are nutrient-packed, providing ample amounts of calcium, iron, magnesium, vitamin C, beta carotene and folic acid, and they are low in calories (a heaping bowlful of greens supplies only 30 calories!). The National Cancer Institute recommends a minimum of five fruit-and-vegetable servings a day, but research shows that the more servings, the greater the health benefits. Therefore, to fend off the hands of time, you should try to consume at least eight servings of fruits and vegetables each day (two at every meal and two as snacks). Load up on age-defying antioxidants Fruits and vegetables also are gold mines of longevity-enhancing compounds called antioxidants; these include vitamins C and E and beta carotene. Antioxidants combat free radicals, oxygen fragments that attack and damage cell membranes, life-sustaining proteins and even our cells' genetic code, and in so doing bring about aging and disease. Diets rich in antioxidants prevent disease and premature aging. Antioxidants also stimulate the immune system and protect the nervous system and brain from the oxidative damage associated with age-related memory loss. A 1993 Harvard School of Public Health study found that adults who supplemented daily with at least 100 IU of vitamin E for at least two years had up to a 40 percent reduction in heart-disease risk. Men, in particular, can benefit from the immune-enhancing effects of antioxidants: A study published in this month's Journal of the National Cancer Institute found that men who consumed vitamins C and E had lower amounts of certain particles (androgens, for example) associated with the development of prostate cancer. The recommended daily value (RDA) for vitamin C is 60 mg, but up to 1000 mg can be taken safely. Practice portion control and make every bite count Cut back on unnecessary calories, and you stack the deck in favor of living longer. Studies of small mammals have shown that in every case these animals have increased their lifespan from two- to four-fold by cutting back on food intake. Such animals have lower rates of all age-related diseases, including heart disease, diabetes, cancer, memory loss and dwindling immunity. Don't confuse reducing calories with malnutrition, however. Lower your intake of foods containing fat and sugar but continue to eat foods chockful of nutrients including fruits, vegetables, whole grains, legumes and nonfat milk products. Get your fat from fish Last but not least, get your fat from fish, not from red meats. The fats in fish, called omega-3 fatty acids, lower heart-disease risk, stimulate the immune system and might even reduce the incidence of depression. In a study published in this month's American Journal of Clinical Nutrition, researchers from the University of Barcelona found that "fish-lovers" have a significantly reduced rate of colorectal, esophageal, stomach and pancreatic cancers. Even small amounts of fish were found to lower risk for cancers of the digestive tract. The researchers speculate that the fatty acids found in fish may help inhibit the growth of cancer cells. www.FitnessWorkx.com

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