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
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.
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.
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
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.
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