I am a 58-year-old former athlete. I used to play football pretty seriously and was in good shape until I hit 40. But everyday life today is busy, and in my free time, I just want to sit and relax. How can I reclaim my body and strength?
answer: Congratulations on your decision to reclaim your body. It is never too late. Listed below are eight steps to getting you back on the 'active', healthy and fit' track.
1 If you've been inactive for a while, or you have any bone or joint problems, ongoing illnesses or risk factors such as high blood pressure, check with your doctor before starting an exercise routine.
2 Once cleared for training, address any previous injuries or musculoskeletal issues that could present problems when training. Ex-football players typically have chronic knee pain. Any chronic muscle or joint pain should be looked at before your start training to get to the root of the problem. Don't cover it up with medication. If you have chronic pain or lingering injuries that might affect exercise, contact a physical therapist, who can evaluate you and recommend corrective exercises.
3 If your eating and drinking patterns are an absolute disaster, book a few sessions with a registered dietitian or enrol in a weight-management programme. It is very important to steer clear of programmes that promise a quick fix.
4 Buy some decent work-out kit, especially footwear. But you don't need any track suits, heavy sweatshirts or other athletic paraphernalia.
5 Buy your old training methods and avoid saving all your exercise for the weekend. Plans, patterns and progressions (the three PS) are the keys to permanent lifestyle changes.
6 Establish short and long-term goals. Be realistic and specific as to what you would like to achieve through regular training and lifestyle modifications. These might include:
8 To get started ...
to exercise, you build muscle and lose fat, so you may lose flab without losing weight. That's why you can be working out and seeing your measurements change, but your weight remains the same. The same weight is simply taking up less space. In fact, some experts estimate that the space used by a pound of muscle is 22 percent less than the space used by a pound of fat.
In general, there are just a handful of exercises, you'll ever need to master. We'll show them to you in our routines beginning on next. In terms of what else you need to know, strength-training has a very simple process and vocabulary.
A repetition, or 'rep' is lifting, then returning a weight to its starting position once (or if you are using rubber bands stretching then releasing the band). In general, you want to lift carefully and steadily, completing the lift in a slow count of two. Pause for a second at the peak of the lift, then return at half the speed of the lift (that is, to a count of four) until you are at the starting position. A rep should take 8-10 seconds. Typically, you exhale during the most difficult part of the movement - in most exercises, that's the lift - and inhale during the easier part. Whatever you do, don't hold your breath.
That could increase blood pressure to dangerous levels. Again, technique is the most important factor.
great advice
Try strength exercise - It takes little time or space and doesn't tire you out
A set is 8-12 reps in a row. A set should take anywhere from 1 ro 2 minutes. When you complete a full set, pause for a minute or two to rest, then repeat the same exercise for a second set. If you really want to push yourself hard, pause again, then do one final set. Doing two sets of the same exercise takes between 4 and 8 minutes and is the perfect amount for everyday strength-training. weightlifters and athletes may add a third set because they need particular muscles to be strong and have extra endurance.
If you pick a work-out that inculde six exercises, it would take about 30 minutes in total to do the routine properly and safely. Think about it: you can complete a full strengthening work-out in the span of a typical TV comedy show - and you can even watch a programme while you're doing it.
As to how heavy the weight should be, that's simple: the amount you can just handle for two full sets. Those last few reps should be challenging but not painful or exhausing.
Overtime, strengthening exercises get easier. When you get to the point where two sets of an exercise doesn't provide much of a challenge, move up to the next weight level. Simple.
If you're interested in getting a full-body work-out while taking a walk, consider Nordic walking, which uses poles similar to ski poles. A relatively new sport, it was born in the late 1990s as a way to train Finnish cross-country skiers in summer. Using the poles in simple: you plant one pole in the
ground and 'push off' against it with the foot on the same side. So if you're about to step with your left leg, you plant the pole on the right and use your right foot to push off
Studies find that pole walking can burn up to 50 percent more calories than regular brisk walking, as well as work out up to 90 percent of your body's muscles, thanks to the abdominal and upper-body strength required to plant the poles and push off. A bonus for people with achy knees or hips is that some of the force of walking is transferred to the poles instead of your joints.
You can buy a pair of walking poles at some sporting goods shops or online for about $50. New to all this? Consider not even using weights at first - just going through the motions with your hands closed in fists. You'll find that two sets of 12 movements without a weight can be strenuous enough, but use a dumbell as soon as this starts to feel relatively easy.
Here are some other important things to remember for strengthening exercises.
Build in recovery time Always give yourself a day off between strength activities to give your muscle time to rebuild and recover. It's this recovery period that leads to stronger muscles.
Emphaise legs over arms When you think of weight-training you tend to think of lifts involving arms and shoulders. That's not quite appropriate. Although you should incorporate both upper and lower-body strength-training exercises into your routine, strenghtening the lower-body muscles around your hips, knees and ankles is particularly important for healthy ageing and mobility. Be sure that at least half of your exercises target legs, hips and lower back.
Posture matters Whether you're lifting a small dumbell over your head or doing a leg lift, how you hold your body determines whether you get the most out of the movement. Stand or sit erect with your back straight, your hips aligned, your shoulders pulled down and your neck stretched high. Most important, as you exercise, try to move just the target muscles. Don't swing your whole body to help to lift a dumbbell. If the exercise is for your arms, for instance, only your arms should move.
Don't rush You'll get twice as much benefit if you take your time returning the weight to its starting position. For instance, once you lift that weight over your head, count to four as you slowly bring your arm down.
answer: Congratulations on your decision to reclaim your body. It is never too late. Listed below are eight steps to getting you back on the 'active', healthy and fit' track.
1 If you've been inactive for a while, or you have any bone or joint problems, ongoing illnesses or risk factors such as high blood pressure, check with your doctor before starting an exercise routine.
2 Once cleared for training, address any previous injuries or musculoskeletal issues that could present problems when training. Ex-football players typically have chronic knee pain. Any chronic muscle or joint pain should be looked at before your start training to get to the root of the problem. Don't cover it up with medication. If you have chronic pain or lingering injuries that might affect exercise, contact a physical therapist, who can evaluate you and recommend corrective exercises.
3 If your eating and drinking patterns are an absolute disaster, book a few sessions with a registered dietitian or enrol in a weight-management programme. It is very important to steer clear of programmes that promise a quick fix.
4 Buy some decent work-out kit, especially footwear. But you don't need any track suits, heavy sweatshirts or other athletic paraphernalia.
5 Buy your old training methods and avoid saving all your exercise for the weekend. Plans, patterns and progressions (the three PS) are the keys to permanent lifestyle changes.
6 Establish short and long-term goals. Be realistic and specific as to what you would like to achieve through regular training and lifestyle modifications. These might include:
- I don't want to end up like my father, sitting in a chair all day long. I want to be a healthy and fit 80 year old.
- I want to be able to carry my golf bag for 18 holes and not have to take a buggy.
- On my next hill-waking holiday, I would like to be able to climb something higher than I've climbed before.
- I need to slim down so I can move quicker on the tennis court.
- I just want more energy, and by getting fitter, leaner and stronger, I know I will have it.
8 To get started ...
- Gradually build up to 30-60 minutes of brisk walking five or six times a week (30 minute for sedentary people, 60 for more active people).
- Stretch after you walk.
- For basic strength, complete two sets of 10-12 chair squats and desk push-ups every other day. Make sure your technique is correct.
- When you're ready for more, work with a certified personal trainer or join a good sports centre with qualified staff. Educate yourself through a variety of resources.
to exercise, you build muscle and lose fat, so you may lose flab without losing weight. That's why you can be working out and seeing your measurements change, but your weight remains the same. The same weight is simply taking up less space. In fact, some experts estimate that the space used by a pound of muscle is 22 percent less than the space used by a pound of fat.
In general, there are just a handful of exercises, you'll ever need to master. We'll show them to you in our routines beginning on next. In terms of what else you need to know, strength-training has a very simple process and vocabulary.
A repetition, or 'rep' is lifting, then returning a weight to its starting position once (or if you are using rubber bands stretching then releasing the band). In general, you want to lift carefully and steadily, completing the lift in a slow count of two. Pause for a second at the peak of the lift, then return at half the speed of the lift (that is, to a count of four) until you are at the starting position. A rep should take 8-10 seconds. Typically, you exhale during the most difficult part of the movement - in most exercises, that's the lift - and inhale during the easier part. Whatever you do, don't hold your breath.
That could increase blood pressure to dangerous levels. Again, technique is the most important factor.
great advice
Try strength exercise - It takes little time or space and doesn't tire you out
A set is 8-12 reps in a row. A set should take anywhere from 1 ro 2 minutes. When you complete a full set, pause for a minute or two to rest, then repeat the same exercise for a second set. If you really want to push yourself hard, pause again, then do one final set. Doing two sets of the same exercise takes between 4 and 8 minutes and is the perfect amount for everyday strength-training. weightlifters and athletes may add a third set because they need particular muscles to be strong and have extra endurance.
If you pick a work-out that inculde six exercises, it would take about 30 minutes in total to do the routine properly and safely. Think about it: you can complete a full strengthening work-out in the span of a typical TV comedy show - and you can even watch a programme while you're doing it.
As to how heavy the weight should be, that's simple: the amount you can just handle for two full sets. Those last few reps should be challenging but not painful or exhausing.
Overtime, strengthening exercises get easier. When you get to the point where two sets of an exercise doesn't provide much of a challenge, move up to the next weight level. Simple.
If you're interested in getting a full-body work-out while taking a walk, consider Nordic walking, which uses poles similar to ski poles. A relatively new sport, it was born in the late 1990s as a way to train Finnish cross-country skiers in summer. Using the poles in simple: you plant one pole in the
ground and 'push off' against it with the foot on the same side. So if you're about to step with your left leg, you plant the pole on the right and use your right foot to push off
Studies find that pole walking can burn up to 50 percent more calories than regular brisk walking, as well as work out up to 90 percent of your body's muscles, thanks to the abdominal and upper-body strength required to plant the poles and push off. A bonus for people with achy knees or hips is that some of the force of walking is transferred to the poles instead of your joints.
You can buy a pair of walking poles at some sporting goods shops or online for about $50. New to all this? Consider not even using weights at first - just going through the motions with your hands closed in fists. You'll find that two sets of 12 movements without a weight can be strenuous enough, but use a dumbell as soon as this starts to feel relatively easy.
Here are some other important things to remember for strengthening exercises.
Build in recovery time Always give yourself a day off between strength activities to give your muscle time to rebuild and recover. It's this recovery period that leads to stronger muscles.
Emphaise legs over arms When you think of weight-training you tend to think of lifts involving arms and shoulders. That's not quite appropriate. Although you should incorporate both upper and lower-body strength-training exercises into your routine, strenghtening the lower-body muscles around your hips, knees and ankles is particularly important for healthy ageing and mobility. Be sure that at least half of your exercises target legs, hips and lower back.
Posture matters Whether you're lifting a small dumbell over your head or doing a leg lift, how you hold your body determines whether you get the most out of the movement. Stand or sit erect with your back straight, your hips aligned, your shoulders pulled down and your neck stretched high. Most important, as you exercise, try to move just the target muscles. Don't swing your whole body to help to lift a dumbbell. If the exercise is for your arms, for instance, only your arms should move.
Don't rush You'll get twice as much benefit if you take your time returning the weight to its starting position. For instance, once you lift that weight over your head, count to four as you slowly bring your arm down.
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