Archive for September 2011
A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner- the mark of an organized, goal-oriented person who has taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better, YOU FEEL BETTER ABOUT YOURSELF!!
by George Allen
2. Your Strength
As we age we lose “motor units”. Motor units are sets of muscles and nerves that function together to make our bodies work. For example, just in our thighs, we typically lose approximatelly 20% of our motor units between the ages of 30 and 70. Aging also brings a decline in “fast-twitch” muscle fibers. These fibers are used to lift heavy objects or to do high-intensity, sprint-type activities. When we lose the fast-twitch fibers our reaction is slowed, our balance decreases along with self-confidence.
The good news is, that a decline in muscle strength and size is not inevitable. Muscles can, and will, increase and get stronger no matter what your age, with weight training.
Here are some general recommendations for strength training: The American College of Sports Medicine recommends you start with 1 set of 8-12 repetitions of each exercise. Start with a full body workout of 8-10 exercises. ACSM advises strength training 2-3 times per week. Increase up to 3 sets per exercise by the 6th workout session. Follow the “overload principle” which means you overload the muscles with more stress than usual to obtain an optimal response. Variations in overload include changing how much weight you are lifting, the number of repetitions, number of sets, how much rest inbetween sets, and workout frequency. Always check with your doctor before starting an exercise program.
Consult a personal trainer for help. A trainer will assess your fitness level, and design the appropriate strength training program for you.
Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; love more, and all good things will be yours.
Swedish Proverb
It is health that is real wealth, and not pieces of gold and silver.
Mohandas Ghandi
They say, “Money is power” but is it really? Studies show that the wealthy are no more happier than anyone else. The real goals you should aspire to are a positive lifestyle and a healthy body. Exercise, healthy eating, and adequate sleep, will give you the edge against cancer, diabetes, heart disease and other ailments that are cutting our lives short everyday.
Set a new marker for wealth; A long and healthy life!
You can control your muscle mass.
The average middle-aged person’s problem is not as much about excess weight as it is too much body fat and not enough muscle. The wrong approach is simply losing weight; the focus should be changing the ratio of body fat, which is biologicaly an inactive energy storage, to muscle (biologically active tissue). Higher ratio’s of muscle increase metabolism, and people don’t have to worry as much about gaining weight or about how much they eat. Active tissue burns more calories, approximately 30-40 more calories per pound of lean mass.
Muscle mass declines with age, and the rate of loss accelerates after age 45. Simply put; how much you use your muscles will determine how much you have- and how much you retain. If you use your muscles frequently, you can maintain their strength. But you can increase muscle mass by pushing your muscles to the limits of their capacity with strength training. You can increase your strength and function no matter what your age.
If you’ve been thinking about starting a fitness program, check with your doctor and get the green light to exercise. Contact a personal trainer to help you get started and learn proper technique to exercise safely and effectively. A trainer will design a program that fits your fitness level and interests.
No more crazy diets!! Increase muscle and burn more calories, improve your posture, and maintain an active lifestyle!
