Getting Fit As A Baby Boomer Over 50

Getting fit over 50. Health tips, exercises, weight loss and fitness plans. Information on type 2 diabetes, heart disease, high blood pressure, health conditions and concerns.

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How Fast Your Fitness Can Develop

Jul 26, 2014
English: A senior citizen while practicing his fitness exercise (Photo credit: Wikipedia)

The question of how quickly you can improve your fitness is not an easy one to answer. Why, because it depends on many different factors! And some people may see results faster than others.

The good news, however, is that if you stick to a consistent training program throughout a four week period, you’ll be surprised at just how much you can achieve!

What You Need to Know to Get Going



If you are beginning a fitness program and you really would not call yourself “fit” at all – then it is important to know that you are not going to able to run a marathon after just four weeks. However, it might be possible to run a 5K in four weeks, if you are careful depending on your beginning fitness level.

Even if you have a base level of fitness, one important thing to remember is that our body needs to adapt to whatever kind of exercise you are doing. Even if you do not get too out of breath running, for example, you might find that if you run too much, you will get a leg injury that will set you back weeks while you recover.

This is why, as frustrating as it can be, you need to build your fitness gradually over a four-week period… and beyond.

What is Achievable in a Short Time



What you definitely CAN achieve after just a few weeks of following a fitness program is a very solid foundation for continued fitness. As long as you work out consistently (e.g. 4 days per week, every week) then this will set up a habit that will serve you very well in the future.


You will also be very surprised at how quickly you find things becoming easier. For example, you might start out running for just one minute at a time, and walking for a couple of minutes in between each run. However, after just a few weeks, you will probably be able to run for 15 minutes or longer. Now THAT is amazing progress.

The key here is not to compare yourself to people who have already been working out for a long time. Instead, compare yourself to where you’ve come from. If you can climb a big flight of steps without stopping to catch your breath – when just a few weeks ago you could barely make it up the first few steps – then that is massive progress that will improve your everyday life!

In order, tо maximize уоur fitness routine, bе ѕurе tо аlwауѕ stretch. Stretching will hеlр tо prevent injury. Mаnу timеѕ уоu mау think thаt уоu dо nоt hаvе tо stretch, оr thаt if уоur exercise iѕ light еnоugh thаt уоur bоdу will stretch itself. Thiѕ iѕ nеvеr thе case, аnd bесоmеѕ mоrе important thе older уоu get. Alwауѕ stretch tо prevent injury аnd gеt thе mоѕt оut оf уоur workout.


Take care and be well.


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Infomercial Gadgets for Losing Belly Fat are Crap

Jul 21, 2014
Fat-Belt-3 Do not waste time and money on crap that does not do what it says it will. If you want to lose weight around your stomach ab crunching gadgets are not your best option. Read on and find out why.



What You Thought You Knew About Losing Belly Fat Is Wrong

By Jon Allo

Have you seen those television advertisements and full-page magazines ads promising that you can lose belly fat with an incredible abs cruncher device? They usually have some muscle bound person showing how easy it can be when using their new gadget.

As much as you may want to on your stomach and as appealing as it may seem to take 10 minutes each day shedding your spare tire, it just does not work that way.


You Cannot Just Lose Belly Fat.

If you just work on your abdominal muscles, you can tighten and tone these muscles, which is good in and of itself. However, the fat in your stomach area does not disappear by toning abdominal exercise alone. Do not let that stop you from exercising at all. The secret of how to lose belly fat is to build your large muscle groups: legs, chest and back.

Muscles require a lot of energy to maintain. The more muscle you have to maintain, the more energy that is required. Where does it get that energy? From your blood stream. Where does your blood stream get the energy?

From several different places.

Your body gets its immediate energy from the sugar already in your blood. However, it uses that up very quickly during heavy use, like exercise. Then your liver releases a supply of glucose into the bloodstream and rapidly used within approximately 10 minutes of heavy work or exercise.

Now comes the interesting bit. The next place your body takes sugar from is your fat because it the easiest place to make and convert to energy or sugar. However, it does not necessarily use the fat right from where the muscle is being worked on. It takes it from all over your body
.


Best Exercise to

Although doing 30 minutes on a belly buster device will build and strengthen your abdominal muscles, it will not help you to lose belly fat. You may possibly lose some inches, but that will be your muscle toning up not just fat burning off.

This kind of equipment can help you can help you lose a few inches and strengthen your body but it is not reasonable to expect it to burn the fat just on your belly. You can include strength training with this type of equipment, but you need to do overall strength training to lose belly fat.

The best way to lose the fat around your stomach is to build the large muscles in your body like your legs, back and chest muscles. This will help burn the belly fat because a good workout for more than 20 minutes begins to burn fat overall.

Do you want to know more on how to get a flat belly? Are you confused about healthy eating and do you want to know the best workout techniques to get the results you want? For nutritional tips, the best exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please visit How To Get Flat Abs Fast




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7 Exercises to Tone a Saggy Butt

Jul 18, 2014

woman in underwear showing her saggy ass
Sick of your sagging posterior? If you are looking for some quick and simple to perform exercises to tone your bottom that work, this is your article. Regularly performing the following 7 exercises will get your gluteus maximus firm, toned ... and noticed.


Barbell Deadlift Hip Thrust

This is a marvelous exercise for tightening your tail section. Load a barbell, and position it on the floor right over your feet. Using an overhand grip and your hands a little wider than shoulder width, grab the bar. Without bending your back, rise up from the waist and thrust your hips forward. Squeeze your posterior as you do so, and return the bar to the floor while keeping it as close to your body as you can.


How to Do a Barbell Hip Thrust




Basic Dumbbell Deadlift

Performed the identical way as the previous exercise, you can do this with hand weights, which are lighter if a barbell is just too much for you.

Single Leg No-Weight Deadlift

Keeping your arms at your sides, lift your right foot behind you. Bend your knees so that your lower leg is parallel to the floor. While bending forward at your hips, lower your body as far as you can go. Hold for a couple of seconds, and then return to the standing position. Alternate legs and repeat.




Single Arm Swing

Extend your hand straight out in front of you while holding a dumbbell. Bend your knees and hips until your back creates a 45-degree angle with the floor. Swing your arm and dumbbell between your legs. Make sure you keep your arm stiff and straight, then push your hips forward and straighten your knees, while swinging the dumbbell and your arm back up to the starting position. Repeat, changing hands, and using both hands if you need to.



The Clamshell

Get down on the floor, lying on your side. Position your knees and hips to form a 45-degree angle. Keeping your heels together in constant contact, raise your upper knee as high as you can. Keep your lower leg on the floor, return to the starting position, and switch sides to blast your buttocks and tone your ass
.




Knee-Ins

Lie on your left side, propped up on your left elbow. Bend your knees 90 degrees in front of your body. With your right hand behind your head, bring your right knee up towards your chest, and your right elbow down towards your knee. Then extend your right leg behind you while pointing your toes and squeezing your rump. Do 10 or 15 reps, switch sides and repeat.


Plié Squat

A basic Barre exercise, the plié squat is great for tightening your posterior. Standing in front of a stable counter or chair with your feet approximately shoulder width apart, turn your toes out. Place one hand on the back of your chair or counter, while simultaneously raising the other above your shoulder. Keep your elbow close to your head, and push up onto the balls of both feet with your knees slightly bent. Straighten legs and repeat, then switch sides.




Take care and be well.


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How to Stop Perceiving Exercise as Negative

Jun 21, 2014
middle aged women exercising in a pool The nutritional nightmares in today's normal diet can make you inactive and sloth-like. It has you viewing exercise as something you would rather avoid. Your body is the most amazing machine ever created. A machine that tends to become accustomed to whatever type of activity habits you program it with. A human body at rest tends to stay at rest, and a human being in motion tends to stay in motion. Here are a few ways to stop seeing exercise as something negative, so you can begin to live a happier, healthier and longer life.

Start scheduling your exercise first thing in the morning when you wake up. This proves to lead to better health patterns and improved daylong productivity. It is hard to look upon your daily or weekly exercise as something you would rather avoid when you begin to do more and feel healthier.

Exercise consistent for 17 to 21 days. Your mind is the most gifted computer ever designed. Also, it takes two and a half to three weeks to program your supercomputer.

After that time, which may be shorter for some and longer for others, your exercise regimen has become a habit. You no longer have to look upon it as something you dread. It moves from the emotional state to a pre-programmed and automatic activity.

An incredible benefit of exercise activity is that it cuts down your stress, anxiety and depression . So by exercising, you will have a better attitude about exercising! Start small and be honest with yourself. Slow build the amount of daily and weekly physical activity you receive. You will start to see your perception of exercising begin to improve over time.

When you have clear fitness goals with a workout plan for your desired results, you will see improvements much faster.
One of the greatest ways to think positive about exercise is to see results. Losing a couple of pounds or inches has a dramatic effect on how you view exercise and physical activity.

Phone a friend to give yourself a better attitude towards exercise. Research has shows that involving someone else in your exercise program holds you accountable. You become more consistent with your physical activity. This begins to produce results, which will definitely put a smile on your face.

Exercise helps deliver and maintain excellent heart health. Helps you reach a healthy weight. Regular physical exercise tends to increase longevity. Living longer and healthier should definitely be on everyone's to do list.


Take care and be well.


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How to Boost Your Energy

Jun 18, 2014
picture of a battery charger Envision if boosting your energy were as simple as changing a battery. Afternoon slumps and nighttime exhaustion reversed. Waking up refreshed, not drained, would be a sure thing. Boosting energy is a bit more complex than this, since there are many reasons for feeling fatigued. Sometimes, a health issue is responsible, although other times, stress and anxiety are triggers. More often than not, lifestyle and daily habits are the guilty parties.

If your energy is feeling depleted, try adopting habits like these for a boost:

Exercise on a regular basis.


Exercise moves nutrients and oxygen through your body and its effects on the brain helps to lessen the feelings of fatigue. A University of Georgia study showed test subjects felt 64 % less fatigue doing low-intensity exercise 3 times a week.

Watch what you eat.

Sugary foods give you a short-term boost and then send you crashing. Instead, choose high fiber, lean protein, quality dairy, and plenty of fruits and vegetables.

Drink up.

Water is the healthiest way to stay hydrated, so try to keep caffeinated drinks to a minimum. Caffeine may give you a quick boost, but it can also backfire. Energy drinks can make you feel restless, and they may increase blood pressure.

Practice good posture.


Slouching can make you feel tired. That is because poor posture strains muscles. When sitting, rest both feet flat on the floor and keeping your back against the chair and your knees level with your hips. When standing, keep equal weight on both feet, your knees relaxed, belly and buttock muscles tight. Put your shoulders back just a bit, but make sure to keep them relaxed.

Get enough sleep.


Lack of sleep can be a serious problem, so much, so that the Centers for Disease Control have called it an epidemic. Almost half of people in the U.S. do not get enough sleep and only half of those do something about it.


How To Amplify Your Energy Level Video






If changes like these do not improve energy levels, plan to see your doctor. Testing done to rule out issues like low iron in the blood, diabetes, or a thyroid problem. Your doctor may check your vitamin B level too. When these levels are low, fatigue is common. Do not up your vitamin B intake on your own, though. Unless your levels are low, vitamin B is will not boost your energy much.


Take care and be well.


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