Live healthy and long
From Dr. Mercola fitness | May 17 2013
Many senior Americans do not get enough exercise (or visit the gym)
I met a senior citizen today who said he is joining a triathlon. I cant now. I hate the swimming part. But I can do the bike and the running part.
The seniors can do strength training, high intensity interval training or engage in yoga.
Benefits of exercise are:
l. Improved sleep;
2. Preventing falls and fractures;
3. Improved mood and mental health;
4. Reducing risk of medical condition as heart disease, dementia, Type 2 diabetes depression, cancer and other types of premature death
It is never too late to exercise. I have seen plenty of senior citizen and converse with them, over 60 who can still bike up Antipolo and are very strong (ehem like me)
Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Thursday, May 23, 2013
Friday, March 15, 2013
Strength Training can make you 10 years younger
Live healthy and long
From Dr. Mercola archives | March 15, 2013
Strength training can make you 10 years younger: at the molecular, chemical, enzymatic, hormonal level. This can slow and arrest onset of diseases that often come with sedentary lifestyle. And return 179 gene composition to a youthful level
There are two ways to achieve this: slow weight resistance training to the point of fatigue, and high intensity interval training.
I have done this with biking: keeping up with young once on hill climbs, or riding on flats on heavy gear. Our bike mate Joel has often repeated that in order to be stronger, you have to attack too at times: do not be left behind by the peloton as it speeds up and I find this to be true.
According to Shyler Tanner on this You Tube video - biomarkers of Aging ( a one hour video) there are 10 biomarkers of aging that can be controlled by exercise:
l. Aerobic capacity
2. Bone density
3. Blood glucose
4. Blood lipids
5. Telomere lengths (has something to do with aging)
6. Body composition
7. Strength and muscle mass
8. Cardio respiratory fitness
9. Body composition
From Dr. Mercola archives | March 15, 2013
Strength training can make you 10 years younger: at the molecular, chemical, enzymatic, hormonal level. This can slow and arrest onset of diseases that often come with sedentary lifestyle. And return 179 gene composition to a youthful level
There are two ways to achieve this: slow weight resistance training to the point of fatigue, and high intensity interval training.
I have done this with biking: keeping up with young once on hill climbs, or riding on flats on heavy gear. Our bike mate Joel has often repeated that in order to be stronger, you have to attack too at times: do not be left behind by the peloton as it speeds up and I find this to be true.
According to Shyler Tanner on this You Tube video - biomarkers of Aging ( a one hour video) there are 10 biomarkers of aging that can be controlled by exercise:
l. Aerobic capacity
2. Bone density
3. Blood glucose
4. Blood lipids
5. Telomere lengths (has something to do with aging)
6. Body composition
7. Strength and muscle mass
8. Cardio respiratory fitness
9. Body composition
Saturday, December 29, 2012
You may be exercising too much
Live healthy and long
From Dr. Mercola archive.
Ok, it was often said that exercising is medicine - it allows you avoid Alzheimer, live longer, improve your blood chem readings, etc. Some claim exercise is medicine because it prevents and even cures diseases. However you may be exercising too much: Some signs:
Signs of over - exercise
l. Often fatigued;
2. Short fuse
3. Heavy legs and muscles; sores that do not disappear;
4. Frequent colds and sickness;
5. You cant seem to get enough sleep.
Over exercise, over reaching nullify benefits of exercise. It may cause injuries, and even sickness
It it is the case better cut back on: l. Intensity or 2. Frequency
Types of exercise:
l. Warm up/stretching
2. High intensity/interval training - these are exercises that lets you approach your lactate level up to 80% of your pulse rate (220 - your age). The goal is to reduce the resting period between the interval. This is anaerobic exercise. This is to be done 3x a week to give chance to your body to recover - repair itself and rebuild energy
3. Core exercises - there are 29 core muscles of the legs, pelvis and abdomen. These are not be done in not less than 4 reps.
4. Strength training - you need to slow down when doing this.
Signs you are over exercising
Modern exercise regimen prescribes l5 to 30 minutes of exercise rather than 1 hour of slow aero exercise
From Dr. Mercola archive.
Ok, it was often said that exercising is medicine - it allows you avoid Alzheimer, live longer, improve your blood chem readings, etc. Some claim exercise is medicine because it prevents and even cures diseases. However you may be exercising too much: Some signs:
Signs of over - exercise
l. Often fatigued;
2. Short fuse
3. Heavy legs and muscles; sores that do not disappear;
4. Frequent colds and sickness;
5. You cant seem to get enough sleep.
Over exercise, over reaching nullify benefits of exercise. It may cause injuries, and even sickness
It it is the case better cut back on: l. Intensity or 2. Frequency
Types of exercise:
l. Warm up/stretching
2. High intensity/interval training - these are exercises that lets you approach your lactate level up to 80% of your pulse rate (220 - your age). The goal is to reduce the resting period between the interval. This is anaerobic exercise. This is to be done 3x a week to give chance to your body to recover - repair itself and rebuild energy
3. Core exercises - there are 29 core muscles of the legs, pelvis and abdomen. These are not be done in not less than 4 reps.
4. Strength training - you need to slow down when doing this.
Signs you are over exercising
Modern exercise regimen prescribes l5 to 30 minutes of exercise rather than 1 hour of slow aero exercise
Friday, August 24, 2012
Strength and interval training reduced diabetes risk
Live healthy and long
From Dr. Mercola.
Aerobic exercises, especially strength and interval exercises reduced diabetes risk. It is my personal experience that biking for up to 6 hours on weekend, stationary trainer of 30 minutes 3x a week, lowered my blood sugar to normal level.
Strength training of 150 minutes or more reduced diabetes risk by more than 50% and even from dying of heart disease or cancer.
_________________________________________________________________________
From Dr. Mercola.
Aerobic exercises, especially strength and interval exercises reduced diabetes risk. It is my personal experience that biking for up to 6 hours on weekend, stationary trainer of 30 minutes 3x a week, lowered my blood sugar to normal level.
Strength training of 150 minutes or more reduced diabetes risk by more than 50% and even from dying of heart disease or cancer.
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