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Health, Healthy food, Learning and development, Meditation, Mindset, Physical activity, Psychology, Wellness

Keep Your Power As You Age

To stay energized, be active and well-rested

The further we get from the boundless energy of childhood, the quicker we seem to run out of steam.

But getting older doesn’t automatically sideline you from being active.

Usually, our energy declines because of normal changes. Both genes and environment lead to alterations in cells that cause aging muscles to lose mass and strength and to become less flexible. As a result, strenuous activities become more tiring.

These cellular changes also limit the heart muscle’s pumping ability, reducing the flow of oxygen-rich blood that provides energy to the cells.

Though no one stays as energetic as they were in childhood, you can delay the decline in energy and stay active as you age. Here are some tips that can help bolster your energy level — at any age:

Improve your heart health.

Aerobic exercise raises your heart rate. Over time, that strengthens your heart muscle so it can pump more blood, delivering more oxygen and nutrients to muscles for energy, which can counteract the natural decline of the heart’s capabilities.

Take control: Brisk walking is a good start. Work up to bicycling, swimming or another aerobic activity. Aim for the recommended 150 minutes of moderate intensity cardiovascular activity each week.

Slow muscle loss and stimulate muscle growth.

Strong muscles react faster and have more endurance. Because aging muscles lose mass and strength, it’s important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting.

Starting around your 40s, your metabolism slows down as well.

Losing muscle mass is a natural part of aging.

The more muscle mass you have, the faster your metabolism.

Adding lean muscle mass at this point in your life could be even more beneficial than it might have been in your early 20s or 30s.

It is very possible that having good muscle will help you maintain an active lifestyle into your later years.

With so many people 50 and over having heart disease and diabetes, fighting a slowing metabolism is important to help prevent weight gain and resulting illnesses.

Even though your body is growing older, there are still plenty of things that you can do to take your physique to the next level.

You could go to the gym or nature crossfit like the fit middle aged man on the photo for an intense workout one day and be back the next day to target a different group of muscles.

But Unfortunately, when you become older, your recovery time is longer, so you have to listen to and feel that your body is ready to another round of training. That isn´t always easy to feel.

If you work out the next day, after a hard session, then you might find your performance affected.

Allow at least 48 hours between strength-training workouts for full recovery. Supercompensation works for all age groups, but the curve is more and stretched out, the older you become.

Overtraining can cause injuries and setbacks in your plan, which can lead to muscle loss.

Take control: If you’re just starting, try lifting a can of soup. As that becomes easier, move on to heavier weights or a weight machine. Just make sure to have a trainer or other professional show you the proper form for each exercise so you don’t risk injury.

Because aging muscles lose mass and strength, it’s important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting or floor training at home.

Maintain muscle elasticity.

As your muscles naturally become less flexible with age, stretching exercises are crucial to help you maintain the flexibility your body needs to stay active.

Take control: Be sure to warm up for a few minutes before stretching — try jogging in place and pumping your arms. Then, slowly move into your stretch as far as you can without pain. Hold it for 10 to  30 seconds. Repeat your stretch and try to stretch further

Rest up.

You can also get an energy boost from something as simple as sleep.

Adults need seven to eight hours of sleep each night for the body to release enough of the hormones that help build and repair muscles. And research suggests lack of sleep decreases the body’s production of glycogen, a carbohydrate that is stored for energy use during physical activity.

Take Control: If you’re having trouble sleeping, talk to your doctor. You might need to see a sleep specialist, who can help improve the duration and quality of your sleep.

https://www.rush.edu/health-wellness/discover-health/keep-your-energy-you-age

EAT RIGHT

Nutrition is crucial to building muscle, especially protein.

Essential fats are also needed for hormone production.

Get your protein from lean chicken, fish, eggs.

A healthy fat source could include avocado, olive oil, peanut butter, coconut or fish oils.

Try to include vegetables with every meal.

Carbs are essential for recovery and energy, but too much can cause weight gain.

Stick to slow-digesting carbs, such as brown rice, whole grains, sweet potatoes and certain fruits, and only in meals before and after your workouts.

MOVE AROUND MORE

Modern life equals sitting at a desk all day.

We don’t even get up to “hunt and gather” things we need.

Instead, we sit some more and place an order the internet.

PICK STUFF UP

Ideally, you pick up heavy stuff and on a regular basis.

But remember to bend the right way to protect your back.

Use your legs when bending down to lift something heavy.

Meditate 

Feel the power in your body. Imagine (and feel) the energy flowing through your vains. You can feel your meridians.

GAINING MUSCLE OVER 50: HOW OFTEN SHOULD YOU TRAIN?

The American College of Sports Medicine recommends people over 50 strength-train all major muscle groups at least two and up to four times per week to gain muscle.

For optimal health and fitness, cardio training should be done weekly.

As women age, they are at a greater risk of osteoporosis than men.

Women benefit from focusing on high-impact cardio as long as the knee joints can handle the weight.

Putting more weight and impact on the legs builds bone density.

STRENGTH TRAINING FOR MEN AND WOMEN OVER 50

Strength training is especially beneficial to both men and women over age 50.

Do one to two exercises per muscle group in each strength-training session.

Change up the exercises from session to session.

Remember to do exercises that target a variety of muscles, from top to bottom.

Over-50 adults should typically focus on multi-joint exercises rather than exercises that isolate one muscle.

Multi-joint exercises improve stability, balance, and coordination.

They can also help your body avoid injuries when doing other types of exercises.

For example, squats, lunges and leg presses build the glutes, quads, and hamstrings all in one exercise.

 

SOME OF THE MOST EFFECTIVE MUSCLE-BUILDING COMPOUND EXERCISES:

Back: Rows, Pull-ups, Deadlifts

Legs: Squats, Lunges, Deadlifts

Chest: Dumbbell or Barbell Bench Presses (all angles)

Shoulders: Military/Overhead Presses

Arms: Chin-ups

Core: Ab-Wheel, Hanging Leg Raises

GAINING MUSCLE OVER 50: MODIFYING WHEN NEEDED

However, what becomes even more crucial as we’re in our 40s, 50s, & 60s, is making sure that we modify these compound exercises to make them safer on our knees, shoulders, and backs.

If going heavy on certain exercises causes you pain, go lighter.

Despite what some people might say, you can and will build muscle using lighter weights and higher reps.

In one study, high reps and light weights (3 sets of 30-40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10-12 reps).

Doing 3 sets of 10 repetitions to failure promotes similar gains in muscle size as 7 sets of 3 repetitions with a much heavier weight.

So mix it up.

Heavy weights, medium weights, and light weights can all be used successfully to gain muscle.

Gaining Muscle Over 50 | Mind Over Age

Kick ass.

You will never be to old

to keep on moving

and enjoying the worlds

many great opportunities.

So be active

with that fantastic

body of yours.

 

Love, Health And Wisdom

Brian

 

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Evaluating Nordic Race Hasle Bakker 2019

Hi there

Just got back from the Race in Jutland, Aarhus Nordic Race Hasle Bakker 2019

Drove friday after mid day just after my pupils last examination. I was so glad that I could give five 12 grade in Science. Then home on my bike, pack and off I went to Jutland.

When I got on the other side (Fyn site) I had to dive and swim in the fantastic water there. Love that place and have to be there when I have the chance. Also the Air Condition was out of order in my car, so that just made it even more refreshing and required.

Doing things alone. Things you just love is a great thing. Finding your inner self, your inner peace. Living the way you just want. That is just fantastic. Love doing things with others, but once in a while, you just have to be yourself doing the things you love alone.

Saturday RACE DAY. Picked up my brother in Holstebro and then 1 hour drive to Aarhus, Hasle Bakker. Many people, many cars, rather chaotic. But we got there and checked in in good time and got our chip and race numbers.

More than 5000 participants. Great atmosphere and happy concentrated people. The adrenaline kicking and flowing in our bodies. We wanted to get in the top 100. But we have everything to win, especially the new experience…

It was rough but very beautiful terrain and landscape, up and down, down and up. My brother had several injuries before the run, so I was set on helping him through the race and he also helped me in some of the obstacles. We finished the same time below.

Well that didn´t bring us in top 100, but close enough we thought praising each other for the good social effort.

Above you see the narcissistic finisher of the Nordic Race Hasle Bakker ;o).

Embrace the pain. Yes I did. Especially afterwards and I still feel the pain in my shoulder. I was not tired in my legs after the 5 km run, even though it was up and down. But I was very tired in my upper body after all the 32 obstacles. Now I know what I have to focus on in my training for the next two month.

On my way back from Holstebro to Zealand, I just had to jump into the ocean again and swim some cold refreshing meters before driving the last 100 km home.

 

Love, Health And Wisdom

Brian

 

 

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Health, Healthy food, Learning and development, Mindset, Wellness

Healing Yourself – Plant Power Stories

Yes you can actually heal yourself. You can eather prevent or heal different kinds of diseases with the right kind of food.

What you eat really matters…

Plant Power Stories

 

 

 

 

 

‘Plant Power Stories’, are series from H.O.P.E. The Project that aims to inform and inspire people about the benefits of a plant-based diet and a conscious lifestyle.

 

Love, Health And Wisdom

Brian

 

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Health, Travelling, Wellness

I Know A Place…

I know a place and I have only been there once, but I am longing to be there again. The place is Pelion a region in the south east of the mainland of Greece.

I have been many places in the world, but I think this place beats everywhere I have been so far. Fantastic ocean, a lush landscape with lots of different fruit trees, lovely restaurants and locals and almost no tourism.

When I was there is the summer of 2017, I meet a great Greek, Odys. He was the kayak instructor at the place in Dharmouchari we stayed. There was a fantastic chemistry and we have written to eachother now for almost two years. I have promized him to come as soon as possible again.

Odys is quite a handyman and he has made some holiday houses for tourists to rent. Maybe you are interested? For more pictures and information, write me.

 

Love, Health And Wisdom

Brian

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Training For The Beast Berlin 1

It is always easier to get on with the hard training if you have a goal ahead of you.

This time is no exception. I am going to COMPLETE the Spartan Beast In Berlin the 28th september this year. It is going to be really severe, much more than the Spartan Super in Madrid, that I did the 4th. may. But I am dedicated, motivated and addicted to it. Then it is much easier to do the training.

The Beast is 21 km with 30 obstacles.

If you have nerver tried OCR races or you have tried other OCR races than Spartans then try a Spartan Race. It is just better and……fantastic.

Yesterday it was time for a long run in the forest.

Like I have said so many times before, it is important that you run in good areas that motivates you, that inspires you and makes you feel alive and kicking. When it comes to interval training, that is the tough kind of training, it is a lot easier when you have hills and mountains ahead of you. Then that kind of training seams more natural and motivating to do than counting e.g. lampposts.

Out of the woods again and in the open fields and up to my “finish-stones” on top of the hill. It was really a hard run, especially because I have gained to more kiloes around my stomac. To much good food and less training after my Madrid run. Now it is 85 kg and you can feel that very clearly when you run and when you lift yourself in different kinds of obstacles. Therefore I have to lose at least two kg again.

Run done and then my daily 120 push ups.

 

Love, Health And Wisdom

Brian

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Green Transportation

I just love riding my bikes. Yes I am in that fortunate situation, that I have two mountainbikes and a racing bike. The racing bike I do not use very often, only when I am in the Triathlon-training-mude. The two mountainbikes are my true passion. On a mountainbike you can ride almost everywhere and you really have to stay focused. On a mountainbike you can discover so much wunderful landscape. Like this forest I drive through almost everyday.

I am in that lucky position that I can mountainbike every day to and home from work. That give me from 20 to 30 km of training depending on wich way I choose to go.

Time for a little breakinthewood. I wunder where that number of wood,4431, is going to be in the future – a new floor, door, furniture…..who knows?

This is a healthy and green non-polluting way to go from A to B, so if you have the possibility to jump on your bike more often, do so for you and the planet. My Trek is good, but my full suspension Specialized is even better.

Furthermore you experience much more than in a car on a road. Yes you get the rain and the cold, but it is al worth it when you get use to it.

Yesterday I discovered this red hourse chestnut. Beautiful tree now when it flourishes.

LIFE IS AN ONGOING JOURNEY. YOU KNOW THE PLACE WHERE YOU START, AND YOU KNOW YOUR DESTINATION. YOU REACH ONE POINT AND GO FOR ANOTHER. IT’S LIKE RIDING A BIKE – EVERY SPIN OF THE CRANK BRINGS YOU CLOSER TO THE DESTINATION. WHAT MATTERS IS TO MOVE FORWARD USING MY BODY AT THE SAME TIME…

Racing is also fun…

 

Love, Health And Wisdom

Brian

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Health, Mindset, Nature, Physical activity, Wellness

Ordinary And Special Day 6-6-19

Breathe in breathe out. Breathing is your anchor…

Breathing and being that is what you fundamentally have. That is the true healthy you. Feelings and thoughts comes and goes. They do not define you. Your being and breathing is your life anchor.

The right breathing means everything for your well being. Breathe all the way down in your stomac, lower your shoulders, relax, feel the air giving your power.

This time a year I try to swim each day. Swimming and diving can really trains you in relaxation. Especially in this element it is really important that you relax. Lots of people can´t relax in water, and that makes them hyperventilate and heavy in the water. Slowly try to learn to feel the water and not fear the water. Go into it and feell the rythm of the water and when you feel you are ready take a deep breath and lay on your back in the water surface – RELAX as much as you can. Work on this so you will feel more and more comfortable in the element.

 

This morning I swam and did some diving before work. Very nice. It is always good to do some physical training before going into the water, especially when the water is only 15 degrees celcius. This morning a 10 km mountainbike ride before.

Then work. Training my pupils to the science examination in two weeks. Engagement, will power and believing in your own skills and worth, that is what I hope for for them.

Breathe in

My being

is pure me,

breathe out

I am in contact…

I am ready for my bike-home-running-swim.

Hope you have had an ordinary and special day too.

 

Love, Health And Wisdom

Brian

 

 

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