@BODYAGEBUSTER Fitness After 50, Living Longer Better
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook

 Blog

7 Helpful Tips to Avoid Overtraining and Why Is It Important

17/2/2021

Comments

 
Picture
Photo by Anna Shvets from Pexels
GUEST POST by Thomas Nemel* This blog post may contain affiliate links.  As an Amazon and Rewardstyle affiliate, the author may earn a small commission for any purchases made through these links. Click here for the disclaimer statement. 
Effective training is a combination of three classical processes: workout, rest, and recovery.

When you train hard, you need enough time to rest, usually meaning good sleep, and also to allow a muscle recovery period. Otherwise, working too hard can lead to poor results. And what is worse, it may lead to overtraining or, according to official classification, Overtraining Syndrome (OTS). Some athletes and trainers may also call it “burnout”, “overwork”, and “staleness.”

Long-term effects of overtraining can spoil life for many months and even years, and need detailed attention and training plan correction.

Symptoms of overtraining


Read More
Comments

How To Boost Your Circadian Rhythm And Live Longer

14/10/2020

Comments

 

Exercise and healthy food count but there's an unexpected twist

Picture
Photo by Zachary Nelson on Unsplash
Scientists are increasingly discovering that the changes in the circadian rhythm as we age are associated with reduced longevity.

Normal, healthy aging is associated with a weakening of the circadian system. The first indication of damping of circadian rhythms with advancing age came from studies by Franz Halberg in the 1950s, on mice. We now know that circadian rhythm plays a vital role in health, and prolonged clock disruptions are associated with chronic diseases.

​Knowing how to boost strengthen the circadian rhythm may yet turn out to be as important as strengthening our muscles, for longer life.

Read More
Comments

The Exact Slow Pace You Must Run and Cycle To Max Fat-Burning

28/5/2020

Comments

 
Picture
Photo by Eric Stone on Unsplash

How slow is slow, and is the fat-burning zone even true?

We've all heard about the "fat-burning zone" and that we should exercise aerobically at low intensity to burn the most fat. I've always been sceptical about this advice, so I dug into the science.

Does the science support this advice, and what is low intensity anyway?

Read More
Comments

No, You Will Not Lose Weight By Consuming More Protein, Do The Maths

7/3/2020

Comments

 
Picture
Photo by WantTo Create on Unsplash

You might put it on though

How often have you read something like this "another way to lose more weight is to eat more protein"? An alternative version is this "boost your metabolism by increasing your protein intake". 

And yet another version is "take a protein shake before bed and see your fat burn away as you sleep".

Sorry to break the bad news, but eating more protein isn't going to help—no more than a walk around the block.

​A walk around the block will do you more good.

Read More
Comments

Scientific Evidence Supports Benefits for Diabetics of This Supplement

5/3/2020

Comments

 
Picture
Photo by Yannick Pulver on Unsplash

I'm adding it back onto my small list of daily supplements

Carnitine is a supplement that is often touted as a "magic pill" for weight loss or exercise performance.

The weight loss benefits are arguably still unsubstantiated. And, some sports authorities believe that there is currently insufficient evidence to recommend Carnitine to athletes.

However, Carnitine does have benefits which have recently been substantiated for diabetics (I'm one of those).

Read More
Comments

These Sumos Show You How Our Energy Pathways Work

3/3/2020

Comments

 
Picture
Photo by Markus Spiske on Unsplash

How to make the most of your energy system

I didn't know how our energy system worked until I studied for my professional diploma in sports nutrition.
It's helpful to know, as knowing equips you to better match your exercise intensity with your energy capacity.
​
We've all had the experience of having to move quickly, and after a short time, our legs feel like lead.

​Perhaps we've had to run to grab one of our children who has made off down the road. Perhaps after our dog who has got off the lead.
​
We run strongly for about 10 seconds - feeling pleased with our pace - then find ourselves slowing for about 10 seconds. At this point, we suddenly feel our legs to be heavy and unresponsive. 

Read More
Comments

How Applying Active Recovery Gets You A Better Return-On-Exercise

19/2/2020

Comments

 
Picture
Photo by Pocky Lee on Unsplash

Boost your power and muscular endurance

Passive recovery - where you do nothing between bursts of activity - is the most common phenomenon at the gym. 

Research shows that you'll be able to generate more power from your intervals, or more endurance, by using an active recovery protocol.

As I move about my local gym, I'm always surprised at the number of people doing very little. A lot are hooked on the myth of needing "3 minutes between sets". A lot are just idle sitting on machines.

The reason this catches my attention is that I follow the principle of getting the best Return On Exercise (ROE). I don't really want to be at the gym, and when I'm there, I want the most bang for my buck in terms of my objective of living longer better.

Read More
Comments

Questions from an examination - sports, exercise nutrition

6/11/2018

Comments

 
Picture

Just as Mussorgsky wrote his "Pictures from an Exhibition" suite after attending an art exhibition, I've created a more prosaic piece of content below which are examples of the questions I experienced from my final examination for a Professional Diploma in Sports and Exercise Nutrition. You'll see from the questions how this knowledge fits into my ambition to help people lower their body age and live longer actively and independently.  
  1. Explain which is a better choice for a post-work recovery (a) chocolate milk, or (b) eggs, nuts and wholegrain rice.
  2. Paul is a 24 year old, 84 kg strength athlete who trains 2 hours a day 6 days a week at moderate to ­high intensity. He has a PAL of 2.1. Calculate Paul's fat requirements in grams from recommended calories from fat %.
  3. Choose the correct answer and explain - what is the role of cortisol? (a) It is involved in carbohydrate break down (b) Helps activate proteolisis (3) It activates lypolysis.
  4. Jane is a recreational runner, she wants to improve her training and performance. She is 64kg, 38 years old and works out 4 times per week (resistance training and cardio twice per week, Pilates once per week and a 5 km run once per week). She works as an accountant so is not active during her working day.Calculate Jane's calorie intake if her PAL factor is 1.5.
  5. The more oxygen we can use the less ATP we can generate. True or False, explain.
  6. Glycolysis can be part of both the anaerobic and aerobic energy systems. True or False, explain.
  7. Fat is the most efficient fuel for working muscles. True or False, explain.
  8. Choose and explain the correct reason athletes on a plant based diet should combine proteins? (a) To consume all essential amino acids needed for optimal health, (b) they don't, all plant based foods have the same level of essential amino acids as meat products, or (c) for a tastier, more varied diet.
  9. Explain briefly the three disorders which are known as the "Female Athlete Triad".
  10. Explain which of the following energy systems are used during endurance activity (a) Aerobic (b) ATP-­PC, Aerobic and Anaerobic (c) Anaerobic (d) ATP­-PC and Anaerobic.
  11. Which of soy proteins and lentils has the higher Protein Digestibility Corrected Amino Acid score (PDCAA)?
  12. Diabetic Athletes must take which of, or all, the following into consideration? Explain. (a) Balanced intake of CHO with daily doses of insulin (b) Fasting BG of 70­-100ml/dl daily, (c) Correctly timing food intake and insulin administration relative to exercise.
  13. The specified nutritional recommendations for ageing athletes are based on which (or all) of the following factors? Explain. (a) The physiological changes associated with ageing and their impact on nutrient requirements, (b) Additional nutrient changes associated with ageing and their impact on nutrient requirements, (c) Additional nutrient requirements imposed by physical activity.
  14. True or False - explain.  Male athletes are at a higher risk for developing eating disorders, compared to female athletes?
  15. Explain which of the following is incorrect? (a) Ketogenic amino acids can produce ketones when energy sources are low, (b) Glucogenic amino acids can be degraded to pyruvate in the Krebs cycle (c) Glucogenic amino acids can produce glucose in particular circumstances (d) Ketogenic amino acids can never produce ketones.

For those who are curious, the correct selections are: 1 - (a), 2 - 91.6-160.4g / day, 3 - (c), 4 - 2079kcal / day, 5 - False, 6 - True, 7 - False, 8 - (a), 9 - Energy availability, Menstrual function, Bone strength, 10 - (b), 11 - Soy, 12 - All factors, 13 - All factors, 14 - False, 15 (d).
Any questions? Message me.

Disclaimer

Download Your "7 Secrets for Fitness After 50" Free eBook

Comments

    Choices

    Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter


    Instant Newsletter Subscription
    CLICK HERE


    Categories

    All
    Aging
    Back
    Balance
    Bodyweight Exercises
    Bones
    Brain
    Cancer
    Cardio
    Cardiovascular
    Covid19
    Dental Health
    Diabetes
    Diet
    Energy Systems
    Exercise Plan
    Fitness After 50
    Food Plan
    Functional Training
    Healthy Gut
    HIIT
    Inflammation
    Insulin
    Isometric
    Joints
    Keto
    Kettlebells
    Life
    Men
    Mental Health
    Newsletter
    New Year Resolutions
    Nutrition
    Pain
    Plant Based
    Quotes
    Running
    Sleep
    Stamina
    Strength Training
    Stretching
    Sugar
    Walking
    Women

    Archives

    May 2023
    February 2023
    November 2022
    October 2022
    July 2022
    February 2022
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    January 2019
    December 2018
    November 2018

    RSS Feed

    Picture
    View my profile on LinkedIn
    Picture
    My 300 Health And Fitness Answers On Quora
    Picture
    ⭑Medium Top Writer on Food⭑

Home  

About Walter
Blog
Disclaimer
​Privacy

Services

Consulting
Mentoring
Facilitation
Keynote Speaking
Ambassador
Content

Contact

[email protected]
+61 403 345 632
Message Me
Fitness After 50 FREE EBOOK
© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Photos from jar [o], Alan Light
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook