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ATTENTION ALL SENIORS! BEING SEDENTARY CAN BE HAZARDOUS TO YOUR HEALTH
Inactivity and poor diet cause at least 300,000 deaths a year in the United States. Adults who are less active are at greater risk of dying of heart disease and developing diabetes, colon cancer and high blood pressure.
People with disabilities are less likely to engage in regular physical activity, yet they have similar needs to promote health and prevent lifestyle related diseases, just as well as people with no disability.
Age is no Excuse
Age is no excuse for infirmity. If we remain active our bones will remain strong. Research shows an increase in muscle strength and bone density in persons over 80 years old who participate in regular strength training exercise.
As always, consult your physician before beginning any exercise program. Contact a personal trainer who will provide you with a program; like Dona Style fitness, that's created for you based on your needs and your doctor's recommendation.
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LOSE WEIGHT WITH A CALCULATOR
By Debra Baker, CFT
If you’re 50 or over and still in the battle trying to lose those last 10 to 20 pounds, then try using a calculator. This is not a gimmick; in fact, this method has been tested and really does produce results. It does, however, require just a little more work than simply reducing your number of daily calories.
If you’ve done the research, then you know that our metabolism starts to slow down at age forty and continues the decline at an average of five percent per decade. Therefore, by age 50 there is a 10% reduction in the way our body converts food into energy; which results in more excess body fat. So to successfully lose weight and decrease body fat, we need to rev up our metabolism while monitoring our food intake.
Target Fat Loss
To target fat loss, the first step is to have a trained professional prepare a fitness analysis on you. This would include recording your weight and body measurements, measuring your percentage of body fat and flexibility, testing upper and lower body strength, an aerobic capacity and endurance test using a stationery bike and treadmill, a blood pressure/heart rate check and calculation of your basal metabolic rate (BMR).
Measure BMR
Your BMR is the rate at which the body expends energy for daily activities and should be measured while resting. Your actual metabolic rate is estimated by adding the number of calories expended from activities you engage in throughout the day to your BMR. Everyone expends a different amount of energy every day depending on physical activity and the composition of foods we intake. However, the BMR remains constant.
The trained fitness professional will apply your calculations to determine your daily caloric requirement. Once it’s determined how many calories your body uses in a normal day, in order to maintain your consistent weight, you can increase your normal activity via exercise in order to burn more calories than required.
Avoid Injury
You should begin with an exercise routine that will provide you with the most benefits in the least amount of time. If you’ve been mostly sedentary for a few years you won’t be geared up to spending hours exercising. So to avoid injury, get a physical and consult with your physician. Hire a personal trainer to work with you one on one. If you can’t afford the price of personal training, you can sign up for supervised training at your local YMCA or fitness center. Many have certified trainers on staff to work with you for an additional fee.
A thorough weight loss program should include both aerobic and anaerobic exercises. Aerobic cardiovascular movements may be performed outside from jogging or cycling continuously for 30 to 45 minutes. A treadmill or stationery bike will give you a similar workout on days when you prefer to stay inside. Remember, when undertaking any fat loss program, consistency is a factor. No more excuses. If you want results you have to work at it.
Key to Fat Loss
The key to fat loss is performing these exercises at the right capacity which will put you in the best fat-burning zone. In other words, you should be exercising at 55% to 70% of your maximum heart rate reserve. Your fitness trainer will periodically check your heart rate to insure that you are staying within the fat burning zone and will adjust your workout accordingly.
Build Muscles
Anaerobic exercises are used to build muscles and strength. In addition to a healthy cardiovascular program, muscle building is a powerful way to boost metabolism. Why? because a pound of muscle burns more calories than a pound of fat. So if you have more muscle in your body, burning more calories is the result. A fitness program designed to lose fat and boost metabolism should always include strength training. Muscle building plays a supportive role to cardiovascular exercise.
Avoid Sabotage
Lastly, don’t sabotage your progress by eating foods that contain large doses of saturated fat. Read the labels and maintain portion control by eating five to six small meals throughout the day. Drink at least eight glasses of water daily to replenish the water your body will expel during exercise. Water also helps you feel full. Instead of grabbing the junk food, try drinking a cold bottle of refreshing water. Your personal fitness trainer can help you stay on track by designing a nutritional meal plan that’s right for you. He or she will consider your likes and dislikes, your lifestyle and your schedule in choosing your menu. When hiring a trainer, always consider choosing one that’s certified to educate and train you in performance of safe and appropriate exercises that effectively lead to optimal health.
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DAIRY FOODS AND WEIGHT LOSS
Stocking the refrigerator with milk, cheese, and yogurt may make it easier to lose those extra pounds and burn fat without cutting back drastically on calories, according to research. Although calories still count, the study showed that obese adults who ate a high dairy diet lost significantly more weight and fat than those who ate a low-dairy diet containing the same number of calories.
Double Fat Loss
If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction. The study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone using pills or calcium fortified foods.
Previous studies have already shown that dieters who eat a calcium-rich diet are more successful at losing weight, but this study indicates that it's more than just the calcium in dairy products that helps shed pounds.
Critical Factor
Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor. Without changing how many calories we take away, we can alter much weight and fat we lose.
So if you're not on any type of dairy restriction, try gradually adding some fresh dairy product into your daily diet.
The study appeared in the April 2004 issue of OBESITY RESEARCH and was supported by the National Dairy Council.
PROTEIN AND DIETING
Increasing your protein intake can help build muscle faster even when consuming fewer calories. When your goal is to get leaner, calories matter, but there are also other factors to consider. Reducing body fat to low levels causes a struggle inside the body. Metabolism, the calorie-burning "engine" slows down. The harder and longer you diet, the more your metabolism adapts---and decelerates.
Anabolic Status
Anabolism, the building of muscle tissue, demands calories. To stay in an anabolic state, the body needs energy and lots of it. Much of our energy comes from energy reserves, otherwise known as body fat. The problem with cutting calories is that eating less nearly always compromises anabolic status. When calories go down, it's, it's hard to keep muscle.
Protein, however can serve as a savior. Generally protein needs rise at the start of a diet and continue to rise every week during the diet. Chronic lower-calorie dieting creates a condition where the body becomes more efficient at burning protein. Muscles need protein!
Consume More Protein
One way to sidestep the burning of muscle is to consume more protein from egg whites, chicken, turkey, fish and lean meat, as well as low-fat dairy and protein powders, starting three to four weeks into a diet plan. The added protein blocks the breakdown of muscle tissue. Instead of burning muscle, the body burns the extra protein. In essence, you preserve muscle, maintain an anabolic state and keep your metabolism heading in the right direction.
Keep in mind that adding extra protein to a diet will increase the total calories you consume, but you should be happily experiencing a continual loss of bodyfat. *
