How to stop trending towards “skinny-fat” as you ageCalculating your body mass index (BMI) is one way of trying to work out whether you are within a healthy weight range for your height. However, recent research found that a "healthy" BMI was not associated with the longest life - if you are over 65.
That's a surprising finding, despite the well-known limitations of the BMI as a predictor of good health. Let's examine some of those limitations and then review the implications of the research for over 65s. I Discovered Bulgarian Squats #AtHome For Balance And StrengthWhen you're over 50 you need to pay attention to exercises which improve your (deteriorating) balance. It's time to forget the split training days and to concentrate on the split squats - in particular the Bulgarian Split Squat.
Some say that the Bulgarian Split Squat (BSS) is the King of single-leg exercises. That's a beautiful thing. All the more so during these #StayAtHome times because it's an exercise that you can easily do at home. How to boost your brain for a better mood and less stressIn these times it is worth sticking with whatever exercise you can consistently do in the circumstances, as exercising regularly is linked to better eating habits. Conversely, a lack of social contact is linked to poorer eating habits and, over time, poor health outcomes.
A 2019 study published in the International Journal of Obesity, looked at 2,680 young adults who were not exercising regularly or dieting. Scientists found that after exercising for several weeks, formerly sedentary study participants were more likely to choose foods like lean meats, fruits and vegetables, while preferences for fried foods, sodas and other unhealthy options decreased. Do these 9 exercises to stay strong and fit
With the restrictions on crowds, and in some places of the world on being within 1m of other people, it's likely you might not have access to your gym.
You can do these bodyweight exercises at home, and they will keep you fit. You'll find them a good challenge, and at the same time feel good they work across your whole body. Over 50, Drop The Crunches and Do These Three Spine Extension Exercises - Your Back Will Thank You12/3/2020 80% of the value is in the last 30% of the proper form
I was hooked on Russian Twists for a long time - over a decade. One day an instructor at the gym told me that at my age, it was a poor choice of exercise—too much tension on the lower back.
The answer was to move to exercises which extend our spine, not contract it. This is especially more beneficial as we get older. It makes sense when you think about it. Being hunched over a desk and learning towards a computer screen all day compresses the lower spine (and pulls a whole lot of other things out of shape). I hated doing them also, until now
For me, and others I see at the gym, doing "pull" exercises is not common. Not as common as "push" exercises.
The "pull" that I don't look forward to is bent-over rows - in whatever form. They pull at my hamstrings. A simple "natural movement" has helped me be more willing to do more bent-over rows. That's important because we all need more balance between push and pull. Here's what I learned, and now do daily. No machines, no mirrors, no worries, not just running
I go to gym 3 times a week, but I also like training outdoors. Running 5km twice a week adds more than just fitness; it also gets me out into the weather and nature.
A little little bit of rain; a hot, sweaty day; wind pushing into your face; a new sandtrap on the trail; a family with a dog that you have to navigate safely past - all make you feel as if you are alive. But it is not running that will give your fitness a big boost. Most people outdoors are walking or jogging. There are a few runners, and also, rarely, someone adding in a bit extra - perhaps running up a ramp. With a little bit of imagination, you can add in some training that will significantly boost your fitness. It is free pure no-equipment exercise available to everyone. You'll be doing 20 and feeling strongWe've all seen it. The instructor announces "20 push-ups everyone", and a groan rolls through the class.
"If you can't do 20 then start properly and then go to your knees!", she yells in vain—Eighty-percent of the class to straight to their knees. Frustrated, the instructor yells "if you always start in the easiest position you'll never get to the hard position". Everyone pretends that they didn't hear. That's the point. If you always start in the easiest position, you WILL never get to the hard position. And you'll never get the full benefits of the exercise. I'll show you how to get from knees to full push-ups, and it will be worth your while. Adjust your expectations and get back on trackThe most common reason that you are not losing weight is down to the way we think about our effort and the expected results.
At the gym, the average level of energy in cardio classes is modest, but the expectations are high. When the outcomes fall short of the expectations, then we are likely to give up. That applies to all of our endeavours - writing on Medium, learning a language, exercising, or losing weight. We'd be better off to do a reality check on our expectations before quitting. If we can reconcile a less ambitious set of expectations, and then keep putting in the effort, success is much more likely. The truth about calorie countersIt's human nature that when we are focused on a goal, such as losing weight, that we underestimate the effort and overestimate the potential outcomes.
Case in point - calories. We have ready access to calorie counters - on our personal devices and on the machinery at gym. But are they telling you the truth? Unfortunately, the answer is "mostly not". These devices are most likely to be overestimating your calorie burn. After all, who wants to sell a gadget that delivers bad news? Even worse, they make no allowance for your body's ability to exercise more efficiently as you train. That's really bad news, as you could be burning far fewer calories than you imagined. Here's a better way to estimate your calories, based on what you know but what your devices do not know - your exercise exertion. |
ChoicesSince 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 Categories
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