Browser Kategori

Psychology

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

 

RELATEREDE INDLÆG

Health, Mindset, Physical activity, Psychology, Wellness

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

 

 

RELATEREDE INDLÆG

Mindset, Physical activity, Psychology

Your Mindset

The most important element when you have to perform or complete a task is your mindset. Are you focused, motivated and mentally prepared through with fullbody skills.

Below I am preparing for a kickboxing training for my 8th. grade students. This kickboxing circle training demands full attention and focus all the time.

Remember be full focused and 100% aware in the present moment when you are doing things and especially when you have an active lifestyle, with different kinds of training and exercise.

 

Love, Health And Wisdom

Brian

RELATEREDE INDLÆG

Health, Mindset, Physical activity, Psychology, Wellness

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

RELATEREDE INDLÆG

Mindset, Psychology

I Am What I Am

I am what I am

and that needs no excuses.

I know my good sides and my bad sides.

I love my good sides

and try to improve the bad ones.

I am, I am, good
I am, I am, strong
I am, I am somebody
I am I do belong
I am, I am, good
I am, I am, strong
I am, I am somebody
I am I do belong
I am, I am, useful
I am, I am true
I am, I am worthy
I am as good as you
I am, I am, useful
I am, I am true
I am, I am worthy
I am as good as you

 

Have a great day

 

Love, Health And Wisdom

Brian

RELATEREDE INDLÆG

Biology, Health, Nature, Physical activity, Psychology, Wellness

Ordinary And Special Day 5-6-19

Make every day a special day – also the ordinary ones.

Seize the day” is a translation of the Latin phrase Carpe diem (quam minimum credula postero), which means “Seize the day, put little trust in tomorrow”. In other words, enjoy yourself now.

So enjoy yourself and your everyday right now in this very moment reading this and strongly after too. This is your day like every other day.

My day began with the same amount of coffee like any other day…..but I really appreciate it very much each morning. Then some morning exercise and a great morning bike ride in the beautiful area around Vallø Slot. See what has just arrived to this world.

Swans and ducklings in the castlelake.

Today is election day in Denmark. We are going to choose a new government. It is the day of democracy. I want a greener Denmark with less polution, better social and health care, a better and more effective public system with less bureaucrazy. I want banks and companies to pay their fair share to a better environment and public system. I am no Robin Hood, but the rich people has so much, so it is only fair to share some with the poor.

It is really a special day today. It is also FATHERS DAY. I am excited to see if my boys remembers that…

Well there is still plenty of things to do before the election. I will go to the beach now with my Yorkie.

If you’ve ever read anything on the subject of self-care as an introvert or sensitive type personality, then you’ve probably see the advice to get yourself around nature. Spend time in the natural world, surrounded by the beauty of water, trees, and animals. Away from the chaos, connecting to the natural rhythms where the human chaos, stress, and busyness are making demands of you.

There is true restorative power in feeling at one with the rawness of nature. Being forced to slow down and unplug.

I find the benefits of unplugging, even just for two or three hours. It forces me to stop, to listen, to experience the immediacy and pureness of the present moment. And I finish feeling fully restored and charged by some deep groundswell of energy.

Spending Time With Your Own Nature

Nature is not just something “out there” to go and be in. It’s not a magical place, the benefits of which we can only experience by leaving where we are.

In fact, I think one of the reasons spending time around natural beauty can be so powerful, is because it connects us to our own natural cores. When we are away from the pressures and stresses of a workplace, technology, and the demands of everyday life, something within us is resonating. Because well hey, we are natural beings. However much we might try to fight it. We are made of the same stuff as everything we might consider “nature”.

5 Characteristics of Nature

The purpose of this episode is to think specifically about what these two sides look like for your own situation. We will address five aspects of nature that are true for all of us (despite our best efforts to nullify them). And we will think about how we can use them to our advantage, rather than as things that hold us back.

By understanding these factors in our lives, we will gain a sense of perspective about what truly matters (and what doesn’t), so that we can live with more time, less stress, and abundant sources of energy at our disposal.

  1. Energy
  2. Timing
  3. Seasons
  4. Environment
  5. Ecosystems

Spending time in nature is a great thing. When you’re told to “get out” into nature, remember to start within. Experiencing the natural world starts when we experience our own natural preferences and rhythms. It’s about going inwards to recognise how it influences our own lives. Nature is something we must live in conjunction with, not something we try to go and find “out there” as a way to escape the world.

Now I am going to the election and the beach again…it is pretty hot 32 degrees celcius….Exciting tonight, who is going to rule Denmark the next four years???

 

Love, Health And Wisdom

Brian

 

RELATEREDE INDLÆG

Health, Learning and development, Mindset, Psychology, Wellness

You Have The Force

You have the force – You just need to know how to bring it forward and use it.

Your body is a very powerful organism that contains about 50.000.000.000.000 cells that are communicating with each other. Imagine of you could combine and develop that communication from your nerve cells (incl. brain cells) to the rest of the cells in your body. That is were the true power lies.

You have to make meditation a rutine. You have to find the best time a day to do it. When you have learned to breathe deeply and have incorporated the true feeling of yourself then you can meditate and use your power all the time, not just when you are sitting or lying.

I am telling you this because I care for you, the people around you and the world. There is no doubt that if all people love them self more there would be much more love in this world. It all starts with a healthy balanced self love. That love you need to find…..e.g. through meditation.

Self love is not narcissism. Self love is accepting you the way you are, finding your needs and passion (the true you) and living after it. Combined with making other people happy. Below you can see the effects of meditating.

Start doing it for YOU, THE PEOPLE AROUND YOU AND THE WORLD.

 

Love, Health And Wisdom

Brian

 

 

RELATEREDE INDLÆG