Fit-n-Forty

Ready to Race

2009-04-04T18:23:00.000-07:00

Preparation extends beyond physical training, fitness and equipment (running shoes) to the correct intake of food and liquid. A common mistake among new competitors is leaving preparation to the day itself - yet nutrition in training is of crucial importance.

When you adopt the correct dietary practices you will train and perform better and recover quicker. By following the dietary strategies suggested below, you will not only feel better but your performance level will also be a lot sharper.

Consume three to five meals each day, including a light snack or meal approximately two hours prior to training and again within one hour of finishing your exercise.

The main part of the meals you do eat should be high in carbohydrates - bread, cereal, rice, pasta, noodles, fruit and vegetables all fall into this category. All main meals also need to have some protein – low fat milk and dairy products, fish, skinless chicken, lean red meat or a vegetarian substitute are the best choices.

Increase your fluid intake, primarily by drinking more water. Have at least six glasses a day, and if on hot days you perspire, consume more. Keep a check on your intake of fatty foods – watch the pies, chocolate bars, cakes and takeaways.

The more you train, the more you need to eat and drink but do remember to choose the right foods (at least most of the time).

The day before:
Avoid all alcohol, stay clear of fatty and fried foods, increase your intake of carbohydrate foods and drink plenty.

On the day:
Have a pre-run meal two or three hours prior to the event. Choose light cereals with trim milk and fruit topped with banana, jam, honey or spaghetti. Have one or two glasses of fruit juice and drink water also. Carry a drink bottle around with you in the hours leading up to the event and have sips of water at regular intervals. Drink water at the aid stations during the run. Do remember that feeling thirsty means you are getting dehydrated, so drink before your get thirsty.

How to Avoid Injuries

2009-02-12T00:25:00.000-08:00

By: Diana Statham

Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you'll have an enjoyable and safe workout.

Warm ups:
Warm ups are essential... this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.
It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they'll be less susceptible to damage that may occur during exercises. Also, they'll ensure that they get more flexible and limber.

Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.

The right get-up:
Fitness wear is very important. Only if you are at ease and comfortable in what you're wearing, can you perform to your optimum potential.
The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.
Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.
Don't compromise when it comes to fitness wear.

Cool down:
Don't come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.

Change and Alternate:
It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.

Stop when it starts hurting:
If exercising starts to hurt, stop until the pain has completely gone away. Saying like 'no pain, no gain' should be ignored, since they make you push yourself beyond your physical limits... which isn't a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away.
Also, avoid exercising when you are unwell or sick.

Author Bio: Diana for www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.
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Workout Routines For Health and Fitness Goals

2009-02-12T00:06:00.000-08:00

By: Rose Windale

It takes will and effort to lose weight, and oftentimes it may not be easy. Apparently, hard work and initiative are involved. The same can be said with applying limitations and lifestyle modifications. One has to muster the motivation to lose weight. That way, one will have the drive towards their goal- the goal of weight loss. It takes conscious will to keep to the discipline of exercising and dieting. When one wants to see and feel weight loss results, then they must take action. It's going to be their own hard work for their own rewards and nobody else's.

That's how it is, and it has to be borne in mind. When it comes to losing weight or being fit, workout routines are essential. Workout routines are among the blue prints on the goal of weigh loss. More often, people turn to the internet for workout routines. But the internet is such a big place, and it is not getting any smaller. One can be at a loss about which workout routines to follow and which would suit them best. Indeed it can be daunting to find what the proper means are for health and fitness goals. They are crucial as they can be done improperly and havoc can result.

One can have the wrong results with the wrong workout routines and diet schemes. One should only be then mindful and take time for what would be most appropriate for them. That way, they can gain the benefits and achieve their purpose. One thing to consider for workout routines and weight loss measures is: Are they easy to understand and follow? How else can something be effective for someone when they don't understand it? When they don't know what it is for nor how to go about with it? That's how it is with workout routines and diet schemes. One has to know the principles behind them.

They have to know the why's, the what's and the how's of them. It helps with a goal when one has thorough information on how to get it. That's how it is with exercise and dieting for health and fitness. Another thing is, does the weight loss scheme fit one's lifestyle? It has to go in conjunction with a person's other routines. There are fitness schemes which need regular trips to the gym. There are those as well which need to be done infrequently but are intensive. When deciding for the best health and fitness program, one has to determine if it will fit into their daily schedule.

Another factor is to know one's goal and whether the fitness plan is suited for it. Does one want to lose weight, or just wants to be fit? By losing weight, it means shedding off pounds and aiming to be trimmer. As for getting fit, it may mean having a toned body. One ought to choose a fitness scheme which would reflect their goals. It is then that one can get the best results and enjoy a better quality of life. This owing to the effort they exerted, and the initiative they mustered towards achieving their health and fitness goals.

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website www.healthzine.org. You can sign up for her free newsletter and enjoy a healthy and happy life.
Article Source: http://EzineArticles.com/?expert=Rose_Windale http://EzineArticles.com/?Workout-Routines-For-Health-and-Fitness-Goals&id=1904751

Ad Break Exercises!

2008-11-26T00:05:00.000-08:00

By: James Carter

Since the last time I wrote, I've hardly exercised at all. I've been overseas again which really mucks up my routine since I'm expected to eat & drink in the evenings and work all day, so there's no time for a gym session and I'm not about to go running in a city I don't know & that doesn't speak English! I do fit in a few swims in the hotel pool but I'm not a good swimmer & it doesn't really push me the same way a vigorous gym routine or long run does.

Anyway, all the time I've been away, I've been nursing a painful knee hoping the the rest would fix it so I could start running again. Eventually I went to the doctor & discovered I have pulled my cruciate ligament - nothing too serious but two weeks rest on anti-inflammatories to fix it.

To overcome the complete lack of exercise, my partner & I have done a few exercises in the evening in the ad breaks between watching TV. And it occurred to me that this is a valuable time to use for exercise, so I'll describe what we do. I'd be interested to hear if others have tried this & if so what routines they do.

First we started with some press-ups to warm up, my partner kneels but keeps a straight back, so it's easier on her back but the resistance is still sufficient for a good workout. Then we did some sit ups to work those flabby abs - she made me do 20 to the left then 20 to the right! My abs were burning by the end bexcause it's not an exercise I ever do, but I was pleased I could complete them.

Finally we did some hip lifts where we lie on our backs with legs together in the air & lift our bums off the ground using our ab muscles. Again, 20 of those and you're ready to sit down and watch some TV!

Now the challenge is to do this every night and begin to feel the difference! Let me know how you get on too...

Coming back to exercise after a break

2008-10-09T01:44:00.000-07:00

By: James Carter

I try to exercise several times a week; ideally I go to the gym twice and run twice. However recently I've been travelling and I've not been well, so I haven't exercised at all for about eight weeks. This week I decided to get back into it and what a hard week it's been!

For a start, I tried to complete my gym routine on Monday. I got through two of the ten exercises and had to stop as I had no energy left and my body was aching! Not a very encouraging start but I persevered and managed to complete another two exercises before having to admit to myself that I was badly out of condition. Rather than force myself to continue I decided to quit and come back another day to finish the routine. No point in hurting myself or I'd be out for an even longer period.

I managed the run on Tuesday better than I expected and managed to complete the rest of Monday's workout on Wednesday. Although I was disappointed that I couldn't manage any press-ups at the end - usually I can do 20 before collapsing, but I could only do 3! Today's run was also pretty good although shorter than I was running before my break, but the time was respectable.

What I've learned from this week is that when returning from a break, it's important to listen to your body & try not to do too much too soon. The muscles and ligaments need time to stretch and strengthen, so don't overdo it or you'll be sitting on the sidelines instead of enjoying the exercise!

Fitness For 50 And Beyond

2008-09-21T16:16:00.000-07:00

By: Varun Pratap

At fifty, many of us take stock of our lives. We can look back on careers, friends, and family that we are proud of, but what do we want to do with our middle years?

How can we make the most of our lives?

Perhaps the most overlooked aspect of our later years, as well as the one that may have the greatest impact on our overall well-being, is our health and fitness. How, then, can we best ensure our health and fitness into our mid and later years?
Exercise can help slow down the onset of the symptoms of aging.

The health benefits of a good exercise program are numerous. Exercise helps maintain muscle strength and joint flexibility. In addition, the stress put on our bones through exercise help maintain their strength and integrity. Even our mood can be improved by staying healthy---researchers have discovered a link between exercise and a decrease in depression and anxiety. This may be due to the increase in energy and the improved sleeping patterns among fit fifty year olds.

Of course, nothing beats exercise for battling weight gain and getting our body into the kind of shape that can still turn heads as we walk down the street. Besides that, our blood pressure tends to drop, lowering the chance of heart disease. Even our immune system gets a boost from regular exercise. Believe it or not, physical activity has even been linked to improved mental function!

Think of the advantages of living a longer and a more active life.

From walking, running or cycling, to push-ups and sit-ups to actual weight lifting, at home or at the gym, each form of exercise has its own benefits to keeping you fit and strong. This will reduce the discomfort to the joints and muscles after the exercises are done. Similarly, after a workout, make sure and take the time to stretch and cool down.

How you decide to stay fit and healthy is up to you.

If the thought of bouncing around a gym or workout center in spandex makes you cringe, take heart. Chair aerobics are designed to give those with mobility problems a good cardio workout without putting strain on the joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts. It's the perfect solution if you can't leave your desk or if you work at home and can't get to the gym. It's also an excellent solution for older Americans who may not be as mobile as they once were, but who can benefit from regular exercise.

According to many recent studies, engaging in moderate exercise three to five times a week can help reduce the risk of heart disease, hypertension, stroke, diabetes and arthritis. Among the exercise that the American Physical Therapy Association recommends for seniors are golf, gardening, walking, swimming and jogging. Water fitness classes are among the best aerobics exercises you can do, especially if you suffer from joint stiffness or arthritic pain.

Because you're in the water, there's no impact shock, making water exercises the ideal form of low-impact aerobic exercise.

Article source: Fitness For 50 And Beyond Author: Learn Tips on Health, Fitness and Weight loss at Weight Loss Help

Benefits of Liquid Vitamins

2008-09-21T14:45:00.000-07:00

By: Janet Somer

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages - if there are any? Read on and find out.

Better or Easier Absorption for Kids

Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form. This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective

Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins

Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they'll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants - Vitamins A, C and E - are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids

One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

It's vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?

Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it's one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn't mean it's bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice

At the end of the day, however, it's still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Article source: Benefits of Liquid Vitamins Author: Visit The Treadmill Workouts to find out more about treadmill workouts and treadmill exercises.

Exercise With Arthritis

2008-09-20T22:56:00.000-07:00

By: Janet Meydam

The pain and stiffness that arthritis causes can make it tempting to throw in the towel when it comes to exercise. It is very difficult to motivate yourself to do something that causes more pain both during and after the activity. Exercise, however, is a very important part of managing your arthritis and keeping your body in shape. Here are some principles to follow to make exercise less painful and easier.

First, start any new exercise program gradually. As with any type of new physical activity, you will have increased pain and stiffness the following day or two. If you overdo the exercise, the pain and stiffness will be severe and you will be less likely to do that activity again. If you start the exercise gradually, the pain and stiffness will be mild and will go away quickly. You are likely to think "oh, that was not so bad", and you are more likely to try the exercise again.

Related to the previous point, give your muscles a day off after strenuous exercise. This does not mean you have to exercise one day, then not exercise at all the next day. What it means is if you complete a moderate or strenuous exercise routine that targets a certain set of muscles on one day, give that set of muscles a rest the next day and target a different set of muscles. An example would be a weight lifting program where you lift upper body weights for 20 minutes on Tuesday, lift lower body weights for 20 minutes on Wednesday, then back to upper body weights on Thursday, and so on. Another example would be swimming on Tuesday and Thursday, walking on Monday, Wednesday and Friday. The idea is to change the type of exercise for your muscles to give different sets of muscles a rest. This also decreases the strain on your joints.

Next, make sure to warm up before and cool down after exercise. Those old phy ed class warm up exercises had a purpose: they primed your muscles for exercise. If your muscles are warmed up and loosened up before exercising, you reduce your chance of injuring yourself. Before any exercise, do some easy walking or jogging, or some of those old warm up exercises, followed by some easy stretching. Try to target the muscle groups you will be exercising. Never bounce on a muscle as you stretch it. Just stretch and hold the stretch, easy and relaxed. After exercise, make sure to do some easy walking and easy stretching exercises to bring your heart rate down gradually.

Another point to follow is to keep moving later in the day when you are feeling stiff from exercise. If you have arthritis, you will feel stiff after exercise, especially if you are starting a new exercise program. Don't stop moving just because you are stiff. Take your pain medication, do some stretches, and try to do some easy activity. Moving through the movement will help ease you through the stiff period and make sure your muscles and joints don't react severely to the new exercise. If you rest or sit still through that period, the stiffness may become severe and you may have difficulty moving later in the day.

When exercising with arthritis, it is a good idea to find low impact exercises that do not place a lot of strain on your joints. Many people opt for swimming, as the water supports your body and takes some of the weight off of your joints, making exercise easier. The water also provides natural resistance as you move through it, helping you to build muscle. Other low impact forms of exercise include walking, low impact aerobics, and rowing. Bicycling can also be a good low impact exercise if your knees and back are in good shape. Certain forms of martial arts, such as tai chi, are very good for stretching and strengthening the muscles around your joints. Yoga is great for this as well but make sure to start slowly if you are new to yoga as this can be a very strenuous exercise.

If your arthritis is more advanced and you have had difficulty with exercise in the past, a specially designed exercise program might be for you. The Arthritis Foundation has designed classes, both land and water based, that are especially for people with arthritis. These range from beginning level to more advanced and are offered at numerous locations throughout the United States. For more information on these programs, please visit The Arthritis Foundation website at http://www.arthritis.org

Janet Meydam is an Occupational Therapist with 20 years of experience in the field. View her website, Online Occupational Therapist, for useful information on a variety of health related topics. http://onlineoccupationaltherapist.com

Article Source: http://EzineArticles.com/?expert=Janet_Meydam http://EzineArticles.com/?Exercise-With-Arthritis&id=1369936

Fit and Fifty ... and Beyond!

2008-09-18T00:42:00.004-07:00

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Mary Ann Wilson, R.N. http://www.sitandbefit.com/ (Mary Ann Wilson, R.N., is the originator and host of public television's "Sit and Be Fit," the gentle half hour exercise program for senior citizens. With her background as a registered nurse specializing in rehabilitation, post-polio care, and geriatrics, she is a recognized expert in the area of senior fitness.)

As television producer and host of an exercise show specializing in fitness for the senior population and people with physical limitations, I am constantly asked for advice on how to keep functionally fit. Because Americans are living longer, we are concerned about retaining our youthful bounce and vigour. We all know the aging process brings about structural and functional changes to the body, but what exactly can we do to make the most of our middle and later years of life?

The answer is easy: Exercise, exercise, exercise.

We cannot stop Mother Nature's clock, but we can slow it down. Many signs of aging are reversible. General physical activity, not just structured exercise, can help to promote major health benefits such as:

* Weight loss
* Increased flexibility and muscle strength
* Stronger immune system
* Decreased depression and anxiety
* Lower blood pressure
* Increased cardiovascular fitness by 20 to 25 percent
* Dramatic reduction of the risk of heart disease
* Prevention of bone loss

Another benefit, according to researchers in Salt Lake City and Philadelphia, is that physical activity appears to increase an older person's intelligence. Whether this is a result of increased circulation or adrenaline rushing throughout the body is still unknown, but one fact is clear: our minds do become more alert.

The interest in increased fitness is out there. During a twelve day period this past November, I received over 300 telephone calls from viewers interested in gentle, easy exercises. The senior population's inability to exercise as they once did leads to frustration and depression. This often causes them to drop out from the exercise scene just when they need these benefits the most. Additionally, an illness or degenerative condition compounds the trouble and makes the road to recovery seem monumental.

Don't let health problems keep you from starting an exercise program. Exercise can make a real difference not only in how you feel physically, but also mentally and emotionally. Fifty nine year old Patricia Hileman from Thonotossa, Florida, who has arthritis, knows this only too well. Bedridden for one year, her muscles had deteriorated, leaving her to feel sorry for herself. After only one week of performing gentle exercise with my show, she saw a dramatic improvement in her physical and mental condition. Now nothing is stopping her; she fully participates in everyday activities.

Not just any exercises will do to help improve the quality of our lives. The older population needs routines that target specific physical conditions associated with aging. In addition, we who are over fifty want workouts that are well paced, stimulating, relaxing, and easy to follow.

Before beginning an exercise program, first consult your doctor.

Here are some tips to get you started:

* Decide for yourself why you want to exercise. An excellent reason is to maintain your good health, functional fitness, and independence.

* Make a commitment to exercise on a regular basis. Set aside a certain amount of time every day and stick to it! Be faithful to your commitment.

* Always start with warm-up exercises and end with cool down exercises. Do what is comfortable; stop if you feel pain.

* Remember, your comfort range changes daily, so don't get discouraged if you can't do the same amount of exercise as you did the day before.

* If, after exercising, you find that fatigue and/or discomfort last longer than one or two hours, then cut back on your session the next day but don't stop completely.

* Try limiting the numbers of repetitions for that muscle group, then move on to a different set of muscles.

* Don't overwork muscles; don't go for the burn! Use slow, controlled movements.

* Never exercise hot or inflamed joints. If joints are stiff, use warm, moist heat before exercising.

* Concentrate on exercises that improve and maintain your range of motion, lubricate the joints and keep muscles flexible. You will find your everyday activities easier to carry out and you'll have less pain, too. Your confidence, independence and surefootedness will increase.

* Accept your limitations. Instead of focusing on what you can't do, think about what you can. Positive thoughts are known to produce positive results. The most important thing to remember is don't give up!

As one television viewer from Des Moines, Iowa, wrote me concerning gentle exercises, "At last, exercises I can keep up with. I feel so much better!" And you can, too! Invest time and energy in yourself by exercising. The rewards are immediate and long lasting. You won't regret it!

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

Walk Your Way to Fitness

2008-09-18T00:42:00.003-07:00

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Harold L. Rainwater, M.S. (Harold Rainwater is a professor of physical education and recreation at Asbury College in Wilmore, Kentucky. He holds a master's degree in physical education and is a certified senior personal trainer through the American Senior Fitness Association. )

Fitness experts now feel that good old walking can be as valuable an aerobic exercise as jogging, swimming, or biking. In fact, walking may be the best form of exercise you can undertake. Walking is the oldest form of exercise known to man. Seventy-seven million Americans regularly walk for fitness and pleasure, reaping the following benefits:

* Increased energy
* Improved fitness level
* Improved muscle tone
* Enhanced weight loss
* Improved cardiovascular health
* Decreased stress and tension
* Increased ability to perform daily activities
* Decreased risk of age related disease

The popularity of walking as a fitness activity is growing. Walking is low risk, easy to start, and it is pretty hard to hurt yourself. Runners land with three to four times their body weight every time their feet hit the ground. Walkers, by contrast, land with only one and one-half times their body weight. Walking exercises muscles all over your body, and it is actually one of the best exercises for healthy feet. Walking is great exercise for people who are in terrific shape, and it's just as good for people in lousy shape. Virtually every cardiac rehabilitation program in America bases its exercise regimen on walking.

Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. Loose layer clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best. Look for these eight features when purchasing walking shoes:

1. Uppers of high quality, breathable materials, such as leather.
2. Comfortable padded heel collar.
3. Firm heel counter (that cups the heel) to provide stability for the entire foot and leg.
4. Heel should be held in shoe, well cushioned and supported, somewhat higher than rest of the foot.
5. Entire sole should be designed to absorb shock.
6. Substantial arch supports.
7. A rocker profile sole enhances a smooth heel-to-toe motion.
8. The toe box should allow ample room and toes should not be tight against any part of the shoe.

Every workout should begin with a gently active warm-up and a few simple stretches. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help loosen up any tension you may have and make your walk more enjoyable as well as more effective.

Walking is one fitness activity that allows you numerous options. Once you have reached a point at which you can walk a few miles with relative ease, you can start to vary the intensity. At this stage, you might want to evaluate your aerobic or cardiorespiratory fitness level by walking one mile as fast as you can.

Design a Personal Walking Program
Consult with your physician before beginning any exercise program. Set a time schedule that you can keep. Design your walking program according to your fitness level:

Beginner
Walk short distances. Begin by trying a mile stroll and increase the duration each time by 2 to 5 minutes. Forget about speed. Focus on good posture, keeping your head lifted and shoulders relaxed. Swing your arms naturally and breathe deeply. If you can't catch your breath, slow down or avoid inclines and hills.

Intermediate
If you are in this category you can walk your way to fitness by exercising continuously for 30 minutes. Be sure you can talk while walking. If you can't converse, you are walking too fast. Walk briskly, but don't overdo it - speed is not your focus.

Advanced
If you reach this category, you should be able to walk 30 to 60 minutes comfortably. You can concentrate on lengthening your stride or increasing your speed. Consider adding hills or inclines.

Stay Motivated
Keep in mind that there are many good reasons to walk:

* It will make you feel great and give you power and strength!
* It lowers blood pressure and medical bills.
* Walking may be even better than fibre for your digestive system.
* It will help you let go of tension and stress.
* You don't have to pay a membership fee to walk.
* You don't have to read instructions or assemble equipment.
* You don't have to keep score.
* You can check out your neighbours' yards and houses without their being suspicious.
* When you walk you can watch the sunrise or set.
* You can walk away from past mistakes and walk toward new goals!

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

Attention: Retirees Who Love Fitness, Fun & Friends

2008-09-18T00:42:00.002-07:00

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)

If you are interested in beginning a second career, fitness leadership may be the opportunity you've been waiting for. As a certified fitness instructor, you can be self-employed and work part-time hours as desired. You can tailor a flexible schedule that complements your other interests and commitments. Teaching can supplement your income. Or, if preferred, you can use your training in a valuable volunteer capacity.

Few careers can be accessed with so modest an investment. Training is comparatively non time-consuming, certification is inexpensive, and start-up costs are low. Fitness instruction is an excellent way to keep active during retirement, to help others, and to help you at the same time. Working in this field can be very rewarding in terms of preserving your physical health. It also promotes personal wellbeing and self-esteem.

As a retired professional, you may be in a favourable position to start up exercise classes at the place of your former employment. If the company already has an employee wellness program, you could be an ideal candidate to join its instructional team.

You may meet with enthusiasm by proposing to teach classes for your country club, church, or condominium association. One of the best ways a local social or service organization can start a fitness class for its members is to sponsor the certification of an interested member who wants to lead the class. Older clients value a mature instructor's understanding of their concerns and experiences. Often, a retirement-aged leader becomes an inspirational role model.

The exercise field offers a fulfilling second career option, especially if you've always been interested in fitness matters and now have more time to pursue those interests. The greatest opportunities appear to involve working with other active older adults. The best way to begin is by enrolling in the SFA Senior Fitness Instructor certification program.

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

Safe Exercise Practices

2008-09-18T00:42:00.001-07:00

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)

1. Always warm up.

2. Drink plenty of water before, during and after exercise.

3. Don't exercise when you are injured, sick, or running a temperature.

4. Stop exercising if you feel pain.

5. Avoid heavy meals for about 2 hours before energetic exercise.

6. Don't overstrain during exercise.

7. If necessary, obtain medical clearance to exercise.

8. Always cool down.

9. Don't hold your breath during exercise.

10. Use sunscreen, hats, visors, and sunglasses during outdoor daytime exercise. Think safety at all times (for example, should you be wearing fluorescent colours? Is it too cold, too wet, too stormy, too polluted, too hot, and/or too humid for safe exercise?)

11. Use the right equipment and wear the right clothes for exercise (dress in layers, wear fabrics that allow heat to escape, wear good shoes).

12. Work at an effective, yet comfortable, intensity level. You should be able to carry on a normal conversation while working out.

13. Use good posture during exercise.

14. Stop exercise and consult your physician immediately if you experience any of the following

· Chest pain or tightness in the chest, neck or throat;
· Considerable difficulty breathing;
· Abnormal heart rhythm; nausea' dizziness, light headedness, or visual
· Interruption; excessive cold sweat; or extreme or lasting weakness or fatigue (after exercise)

By permission of the American Senior Fitness Association (800) 243-1478, www.seniorfitness.net

Taking The First Step

2008-09-18T00:42:00.000-07:00

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Karl Knopf, Ed.D.

The following are answers to some commonly asked questions by older adults poised to embark on the trail to health and fitness.

Q. What is the secret to a satisfying retirement?

A. Most gerontologists agree that in addition to doing something that is both mentally and emotionally rewarding, following a sensible and regular physical exercise program is the key. If exercise could be packed into a pill, it would be one of the most widely prescribed medicines in the world.

Unfortunately, although most Americans know that aerobic exercise is important for improving cardiovascular fitness and for losing fat, many neglect to stretch daily or to perform the two to three days per week of strength training that it takes to become truly fit.

Also, most people don't stay with an exercise program long enough to enjoy the benefits. Instead they start out too hard, get sore and quit, then later feel guilty for quitting and start up again too hard - and the cycle repeats itself! It may help to know that in the fitness game, slow 'n' steady wins the race!

Q. How many minutes per week should I exercise?

A. The optimal amount of time varies among individuals. It is dependent upon many factors such as type of activity, intensity level, and your goals and abilities.

Some interesting findings have surfaced from research conducted in recent years which suggests that more than 300 minutes of vigorous exercise per week may be counter productive for many participants. Of course, there are various possible explanations for this. The bottom line is: More is not always necessarily better. Everything in moderation is the key to good health.

Q. But I haven't exercised in years. Isn't it too late to start now?

A. Today, just as gender, social class or ethnic background does not preclude a person from enjoying and succeeding in sports or physical activity, neither should a person's age. Middle-aged persons should keep in mind that a fit 70-year old that has remained active could be as strong as an unfit sedentary 30-year old. In fact, an active person will decline physiologically only by about 1/2 percent per year compared to an inactive person who will decline by about 2 percent. If you are out of condition, a rejuvenating exercise program can be tailored to meet your needs through modification and adaptation. Gaining access to the exercise "Fountain of Youth" is not very expensive, nor is it a painful process. For many, it is actually quite enjoyable. Remember, age is a state of mind!

Q. How can I stick with my fitness program?

A. Most persons who drop out of exercise programs do so because they are not having fun. People will repeat those activities that are enjoyable.
It is not enough to know the benefits of maintaining a healthy lifestyle. If it were, no one would smoke or drink to excess. People cling to unhealthy habits because they provide security and comfort.

It follows that exercise, to be healthful, must be something that bears repeating. Therefore, we need to seek out physical activities that we will experience as pleasurable and satisfying. Many folks find that cross training - that is, engaging in several different types of exercise activity each week - helps them to maintain their enthusiasm. Some say they started exercising for wellness reasons but stuck with it for the friends they met, the improved self-esteem and extra energy they gained, and, yes, the fun they were having!

Remember, the benefits of regular exercise may not show up overnight like plastic surgery. But if you really pay attention, you will see some changes very quickly!

By permission of the American Senior Fitness Association (800) 243-1478, www.seniorfitness.net

The Importance Of Fitness During Menopause

2008-07-28T03:42:00.000-07:00

By: Susan Megge

Did you know that a regular fitness or exercise routine plays a major role in reducing the symptoms of menopause? One particular symptom of menopause is weight gain, which, unfortunately seems to develop just as a woman finally reaches a point in her life when she's mature and self-confident, and then the fat starts piling on. This weight gain is quite common and the result of declining hormone levels which causes the metabolism to slow down significantly, even in pre-menopausal women.

The majority of women will especially notice an increased amount of fat deposition around their mid-section, which plays a significant role in contributing to heart disease, the number one killer of middle-aged and older women. Not to worry; this weight can be managed quite easily by simply getting into a regular fitness and exercise routine. Fitness and consistent activity really are the keys to decreasing weight and avoiding the pitfalls of aging. By committing to a regular exercise routine, one which includes weight bearing exercises, women will change the muscle-to-fat ratio, enabling them to increase their metabolic rate and burn calories, even at rest.

In addition to weight gain, women in their thirties begin to lose bone mass at a rate of approximately 1% per year and that rate increases to 2%-3% per year after menopause. Studies have shown that exercise can actually increase a woman's bone density, thus reducing the risk of osteoporosis and the incidence of falls and bone fractures associated with osteoporosis. Unfortunately, osteoporosis often goes undetected until bone fractures occur, but by taking preventative measures, such as getting into a regular fitness routine, women can indeed reduce this risk.

Exercise and fitness can also be beneficial in reducing the incidence of hot flashes, a common symptom of menopause. Hot flashes can contribute to impaired sleep patterns and a decreased energy level. Additionally, hot flashes can also affect one's overall mood, which has the potential to negatively affect both personal and professional relationships. While oestrogen replacement therapy has been shown to decrease these symptoms, for many women a regular exercise routine appears to be a very viable alternative.

Simply stated, making fitness and exercise a priority will benefit most women who are approaching or experiencing menopause, and the positive results, both physically and emotionally, are well worth the extra time required to begin and continue a regular exercise routine. It's easy to make excuses to not make time to ensure that fitness is a priority, but it's crucial to understand that being regularly active will lead to overall good health now and in the future. The only results you'll see from your added physical activity will be those that are very beneficial to you and those you love.

About The Author: Susan Megge founded http://www.40isbeautiful.com to assist women with issues related to menopause, such as weight gain, hot flashes, mood swings, etc. Susan Megge is the author of "Being Beautiful Beyond 40", a book dedicated to give women the confidence and inspiration to experience menopause with minimal symptoms and learn to embrace these years.

Senior Fitness Exercise - Fitness And Exercise For Your Later Years

2008-07-25T00:48:00.000-07:00

For people over 40, and especially over 50, fitness becomes an important consideration if they wish to remain healthy and independent. Four types of exercises are recommended for complete fitness. As with anything regarding your health, you should consult with your doctor before taking on any strenuous activity.

The four recommended types of exercises are: strength, balance, stretching and endurance, and each serves a specific purpose in maintaining a healthy, fit lifestyle for seniors over fifty. Strength exercises build up muscles, increases metabolism, and this as you know will keep both your weight and your blood sugar in check. A double bonus.

Balance exercises take care of your leg muscles, building them up. This is important for seniors because it prevents falls. No more need to cry out, "I've fallen and I can't get up!" Wouldn't that be nice? Stretching exercises helps you be more active during your later years. Let's face it. Being a senior doesn't have to mean planting your bottom on the porch rocking chair, fading away in your twilight years.

Finally, endurance exercises are what most people can and probably are doing on a family regular basis. Things like walking, jogging, swimming, and biking. Really anything that acts your heart racing and your breathing deeper for a while. But here, it's important to understand that you shouldn't jump right in to endurance exercises. Gradual is the key word here. Work your way up to a desired level of activity. I recommend starting with 5 minutes of endurance activity when you first start, then move up from there. Again, especially here, it is good to talk with your doctor first.

More than 30% of Americans over the age of 55 have indicated that walking is the primary activity of choice. This is followed , in order of importance, by - swimming, fishing, bike riding, camping, golf, bowling, using exercise equipment, hiking, hunting, aerobics exercises, calisthenics, jogging, and finally tennis. It is interesting to note that women choose more fitness-related activities like swimming and aerobics, while the men, in keeping with the tradition of the race, bind themselves gravitating toward the outdoor exercising, like hunting, camping and fishing.

Regular physical activity. Why is it so important? - not just throughout one lives, but as we get older, why does it become more important than ever? There are several reasons for its importance in our senior lives. It helps the body maintain, repair and improve itself. Think of physical fitness in the same sense as you would fine-tuning car engines. With physical fitness, your "engine" (your body) can perform at its optimum levels.

The best thing about physical fitness is that anyone can do it, at any age, even those people with illnesses and disabilities. Of course, these latter people would need to check with their doctors first, and would probably only be able to handle physical fitness activities in moderation, but it's a start. Regularly active people are also known to suffer less from bone fractures and other accidents which often plagues seniors.

To be effective, physical exercise needs to become a matured part of your daily life, like waking up in the morning and taking a shower. Once you commit to it, stick with it and your golden years will be filled with memorable activities. It is not hard to maintain the perfect body, or even acquire it beyond the age of 40. Learn more about Senior Fitness Exercise, and maintaining optimum health beyond your younger years with Fit Over 40.

A better night's sleep

2008-07-01T01:30:00.000-07:00

How did you sleep last night? If you are like one third of adults in the United States suffering from insomnia, chances are you did not get the restful night's sleep you needed. The most popular treatments for insomnia are prescription drugs and supplements. Before rushing to the pharmacist, consider drinking CherryPharm; a proprietary all-natural tart cherry juice blend based on the proven health benefits of cherries. A double-blind study conducted by University of Rochester Medical Center showed CherryPharm to be effective in:

· Decreasing the amount of time it took for adults to fall asleep (Sleep Latency)
· Decreasing the time spent awake after falling asleep (Wake After Sleep Onset)

Cherries contain a naturally occurring amount of melatonin, the sleep regulating hormone that is produced by the brain’s pineal gland. CherryPharm contains two servings of cherries in each 8 ounce bottle and maintains the sweet tart cherry taste.

“This clinical trial suggests that CherryPharm, a natural juice, improves sleep in individuals with insomnia. Given the side effects of some prescription medications, it is encouraging to have a natural product as an alternative,” states Dr. Wilfred Pigeon of the University of Rochester Medical Center and principal investigator on the study.

The American Academy of Sleep suggests behavioral modifications and adding melatonin to your diet, as well. Forty percent of the population is taking at least one prescription drug a day and negative side effects of prescribed sleep aids, most notably reports of individuals driving and eating while sleeping, are increasing. Available year round with 50 whole tart cherries in every bottle, CherryPharm is a safe, natural way to treat insomnia.

CherryPharm also retains maximum cherry Phyto-Nutrients, making it higher in antioxidant ORAC units than other leading antioxidant drinks. Previous clinical trials conducted at the University of Vermont proved CherryPharm reduces strength loss, lessens pain and speeds recovery in athletes. Recently made available at Wegmans Food Markets in New Jersey, CherryPharm is also available for purchase online in 24-bottle cases for $48 or in 8-bottle packs for $20.

Please be in touch if you have any questions or would like to schedule an interview with CherryPharm CEO & Founder, John Davey.

Three Ways To Improve Your Fitness Levels

2008-03-21T02:27:00.000-07:00

By: Tom Parker

A high level of physical fitness is something many people want to achieve. This is because improved physical fitness is associated with a better looking body, higher energy levels and an improved immune system. In this article I provide three key ways to improve your physical fitness levels.

1) LIFESTYLE CHANGE:- One of the easiest ways to improve your current fitness levels is to make small, positive changes to your daily routine. Specifically, you need to improve your diet and your exercise routine. As I have mentioned, these changes do not have to be large. If you make small, regular changes to your lifestyle, over time these will become significant changes which provide impressive results.

One way you could change your eating habits is by eating one less takeaway a week and substituting this for a healthier, home cooked meal. Then in the second week you could build on this by eating a salad for lunch once or twice a week. You can alter your exercise habits in a similar way. In the first week use stairs instead of elevators. In week two take a thirty minute brisk walk once or twice a week. As the above examples show, multiple small changes can together become substantial changes which contribute towards higher fitness levels.

2) FITNESS EQUIPMENT:- Another great way to improve your fitness levels is to take advantage of the large selection of fitness equipment on the market. When choosing fitness equipment you first have to decide what your fitness targets are. Do you want to improve your cardiovascular fitness? If so then a treadmill, rowing machine or exercise bike will be most suitable for you. Do you want to tone and strengthen your muscles? Then free weights and weight machines are what you should be using.

You also need to consider whether you want to purchase the fitness equipment for yourself or take advantage of the fitness equipment at the gym. Both have their own distinct advantages and disadvantages. Purchasing your own fitness machines means you can exercise whenever you want, inside your own home. However, unless you have a lot of storage space and money you will be unable to purchase the range of equipment that a gym can provide. The gym can provide you with a large range of equipment for a relatively low cost. However, when the gym is full you will have to wait for machines and you will also have to spend time commuting to and from the gym.

Whatever you choose regarding your fitness equipment you must consider one important factor. Fitness equipment will assist you in your exercise but it will not do it for you. You still have to put in the time and effort that leads to improved fitness levels.

3) FITNESS TRAINER:- Taking advantage of a fitness trainer is a great way to improve your fitness levels. You can explain your fitness goals to the trainer and then they can show you the best way to achieve them. A fitness trainer should also help you stay motivated, show you where you are going wrong and lead you down the right path, making it more likely that you will achieve your targets.

When choosing a fitness trainer there are a number of factors you should consider. A good fitness trainer should be able to provide success stories from their past which prove their credentials. You should also look at their qualifications to measure how well trained they are. Finally, you should arrange a meeting with a number of fitness trainers and see which ones match your personality.

As you can see there are plenty of options available to you if you want to improve your fitness levels. Although I have given you the advice you have to take that first step and implement fitness training into your daily routine. Choose whichever ideas you think are best for you and get started. The sooner you begin to take action, the sooner you will start to see results.

The Free Fitness Tips Blog provides you with fantastic, free advice on all aspects of fitness. To find out more about fitness training and the related benefits visit the Free Fitness Tip blog.
Article republished from Copy & Paste Articles

Five Benefits Of Physical Fitness Training

2008-03-21T02:25:00.000-07:00

By: Tom Parker

In another article I discussed three ways you can help improve your current fitness levels. By implementing positive lifestyle changes, using the services of a fitness trainer and taking advantage of fitness equipment you can quickly start to improve your fitness levels. With these improved fitness levels come a number of benefits which I will discuss in this article.

1) INCREASED ENERGY LEVELS:- When you exercise your heart works harder to pump the blood through your body. As you continue to exercise the strength of your heart increases and it can pump more blood throughout your body, providing more energy to muscles where it is needed. Your other muscles also have to work harder as you exercise and this increases their stamina levels. The overall impact is improved energy levels for you.

2) IMPROVED APPEARANCE:- Regular exercise will improve the way your body looks, even if this was not your original aim. By doing the exercises you will burn fat and tone your muscles. Even if your fitness program focuses on specific areas of your body, you will notice improvements in other areas too. For example, if you are training to tone your arms, your chest and shoulders will also show some improvement.

3) IMPROVED BODY RESISTANCE:- Regular exercise will allow your body to build a resistance to a number of ailments. If you suffer from diabetes, high blood pressure, high cholesterol or arthiritis, exercising regularly can help reduce the symptoms. If you are exercising to improve your resistance to certain ailments it is advisable that you consult your doctor for advice. They will be able to tell you the best exercises for your particular condition. For example, intensive running is unlikely to be suitable for people suffering from arthiritis.

4) IMPROVED MENTAL CAPACITY:- There are a number of theories that suggest physical exercise can improve your brain. One theory is that the dicipline of sticking to a training routine gives you the dicipline to organise your mind. A second theory is that exercising empties your mind of life’s pressures and allows you to concentrate more easily. A third theory is that physical exercise triggers a feeling of happiness and relaxation because it promotes the release of additional chemicals (some believe endorphins, others believe anandamide).

5) IMPROVED RELAXATION:- If you exercise regularly you have a number of slots each week which allow you to escape from everything else that is going on in your life. You can use this time to think about anything you want without any worries. This may be the only time you get to truly relax and escape from your ‘normal life’. Regular exercise also increases your body temperature and has a soothing effect which lowers your anxiety and stress levels and helps you sleep more soundly.
As you can see regular exercise has a number of postive benefits. If you do not exercise regularly at the moment why not give it a try? You do not have much to lose and there are potentially massive benefits to gain.

The Free Fitness Tips Blog provides you with fantastic, free advice on all aspects of fitness. To find out more about fitness training and the related benefits visit the Free Fitness Tip blog.
Article republished from Copy & Paste Articles

Is Fitness Over 40 Easy?

2008-03-15T00:03:00.000-07:00

By: Donovan Baldwin

It seems pretty hard to be fit over 40, doesn't it?

Well, I could tell you about people like Kelly Nelson and Morjoie Newlin, two female bodybuilders. They're not your typical bodybuilders. Kelly Nelson first began training with weights in the early 1980's at age 53 and was still competing in the 21st century in her late 70's...in a bikini...and lookin' good if I may say so! Morjorie Newlin was in HER 70's before a 50 pound bag of cat litter convinced her that if she didn't do something, old age was going to be a difficult time. That's when she began a fitness training program that included weightlifting. Morjorie Newlin was participating in bodybuilding competitions, and winning, in her 80's! Same comment...in a bikini and lookin' good.

Now, obviously, these are special ladies who put in a lot of extra effort to accomplish some specific goals, but it does make a point. Life...and fitness...does not have to end at 40. Both of these ladies STARTED their fitness careers after age 40. Kelly Nelson was 53 and Morjorie Newlin was 72. Years later, both were still active in their chosen fitness areas and still enjoying life as well as, or better than, many in their 30's or 40's.

Fitness over 40? Heck, all around the globe, people in their 80's are skiing, hiking, canoeing, biking. Some, not so adventurous, are lifting weights or sweatin' along with Richard Simmons. Some are black belts in Karate, and some quietly and calmly practice yoga or tai-chi.

As easy as this sounds, fitness over 40 requires regular performance of the proper exercises. Just as in our 30's or 40's, sitting in the easy chair, clicking the remote, doing 16 ounce curls with a Miller Lite just doesn't cut it. However, it is not necessary to pack up and head for the gym and try to keep up with the hardbody cuties, either. It IS necessary to pick an exercise program or physical activity, combine that with some healthy eating habits...AND STICK TO IT!

Even over 40, the benefits normally associated with a regular, moderate exercise program will kick in, but for seniors, some benefits are of special importance.

People over 40 tend to break bones, usually from falling.

As we age, bones weaken, as do muscles. We lose some of our proprioception, the perception of stimuli relating to a person's own position, posture, equilibrium, or internal condition. Our ability to react quickly to a loss of balance, whatever the source, or to avoid an obstacle or actual peril becomes diminished.

Exercise helps bones stay strong and exercises such as weightlifting and other resistance training help your body maintain balance and stability. Weight bearing and resistance exercises assist the body in maintaining proprioception by improving the connections and conditions of the muscles and their anchoring in bone. This training also triggers the reconditioning of the signaling system from body to brain which allows the brain to realize the danger and transmit the appropriate signals to muscles which can react to correct the situation. Weightlifting and resistance exercises can help give your muscles the strength and agility to respond to those signals if you are tripped, off balance, or in other peril requiring quick reaction.

People over 40 begin to lose their zest for living and experience more health crises.

Part of this is due to normal changes that take place as we grow older. Our bodies get thicker and lose the gracefulness of youth. Things seem to become heavier and harder to move, and we begin to feel aches and pains that often accompany aging. Some of those aches and pains may be due to arthritis, and other ills may also attack us as we seem to become prey to every passing cold or other social ailment, and also see some deadlier or more debilitating conditions crop up in our age group, if not in ourselves.

Regular exercise comes to the rescue here as well. It can help with weight loss, or it can help with weight management once we get to our appropriate weight. Regular, moderate exercise can keep joints supple, in many cases even joints under attack by arthritis. I know about this as I have been afflicted with fairly severe osteoarthritis for several years and manage to keep myself active and the condition somewhat under control by my own exercise activities. Exercise also strengthens the immune system, which helps us avoid or fight off the normal bacterial and viral infections which seem to come our way and which often seem to wreak havoc on the older population.

Even better; regular, moderate exercise seems to be somewhat effective in helping ward off such common companions of aging as high blood pressure, type II diabetes, and even some forms of cancer.

What exercise program is beneficial for fitness over 40?

In the first analysis, almost any physical activity which gets your heart rate up, makes you breathe more deeply than normal, and which challenges muscles beyond their normal range of activity is going to be on the list. There are people in their 80's hiking mountain trails, water skiing, playing softball, weightlifting (as pointed out earlier), or even cheerleading. It is NOT necessary to take out a membership in a local gym, hire a personal trainer, or invest in a lot of exercise equipment and apparel...unless that helps get you motivated. Anything from walking, to swimming, to yoga, to weightlifting will generally fill the bill. There are, however, some simple points to think about.

1. Get your doctor's approval first. "Nuff said?

2. Pick an activity, or even a group of activities, which you will enjoy doing. Don't be afraid to try something new...take some classes in yoga, tai chi, or even karate. Maybe you will feel better in a certain amount of solitude and just want to pick up a set of weights and exercise in the privacy of your home. Perhaps the idea of biking around the neighborhood or even around other parts of the country appeals to you. If this is a new set of decisions, realize that you may try a few things at first that just don't pan out for one reason or another. Keep experimenting until you find what is right for you. You are STILL exercising, right?

3. Put some variation into your exercise.

Any exercise cannot itself provide the three basic types of exercise needed. We need exercises which will stretch muscles and joints, exercises which strengthen muscle, and exercises which improve our cardiovascular fitness. This is not really hard to do, however, and should not take a lot of time out of your life, particularly when you consider how much it will put back into your life. As one example, you could do a simple weight or resistance training for strength two or three times a week, some sort of low-impact aerobics or walking for cardio on other days, and do some simple stretching exercises every day. None of these workout periods needs to be more than about 30 minutes, although a little more time and effort may produce better benefits, particularly once you have trained up to a level where your body is comfortable meeting the demands you place on it.

You are more likely to stay on a physical fitness regimen if you enjoy it. However, things do tend to get stale over time. It doesn't hurt to vary your approach from time to time in either the manner in which you do certain exercises, or by varying the exercises themselves. While not exact equals, for example, swimming, biking, and walking can be somewhat interchangeable as part of your fitness routine. In some cases, simply varying the environment, i.e. taking a walk in the park or botanical gardens as opposed your neighborhood may be all the variation you need to feel like you have put a little zing into your day-to-day workout existence.

4. Start off easy. At any age, a common reason for failure to stay on ANY exercise program is that people tend to try to do too much at first and try to progress too fast. Whatever you choose, your body needs time to adjust to the new demands being made on it, and results will never come overnight.

5. Don't stop. Probably the most important aspect of any exercise program, or any other self-improvement program, is the commitment to what you know you should be doing day after day. A haphazard approach to your exercise program is detrimental at any stage in your life. After 40, however, making sure you get your regular dose of anti-aging exercise is incredibly important.

6. Eat healthy. I try to avoid the use of the word "diet", and often substitute the term "healthy eating" instead. Diets don't work and can even work against you. They are difficult to stay on and take a major portion of fun out of life instead of making life better. Healthy eating choices will do the trick if you make them a regular part of your life.

While fitness over 40 can demand some of your time and attention that you might not want to surrender to it, the rewards in overall health, fitness, and enjoyment of life will far outweigh any investment you put into it.

Donovan Baldwin is a freelance writer living in Copperas Cove, Texas. He is a University of West Florida alumnus, a member of Mensa, and is retired from the U. S. Army after 21 years of service. His interests include art, nature, animals, the environment, global warming, health, fitness, yoga, and weight loss. You may learn a little more about fitness over 40 at http://nodiet4me.com/fit_over_40

Article Source: http://www.ApprovedArticles.com

Fitness Over 40

2008-03-14T23:37:00.000-07:00

By: Andrew Bicknell

As you approach forty years of age and beyond the importance of exercise becomes even greater then when you were younger. Your body isn’t what it used to be and if you want to slow the aging process and live a longer healthier life then exercise is the way to go. Being forty or older is not the end of the world. If you start exercising, eating right and taking care of yourself now chances are you will live a long and fruitful life. If you discount this advice then consider this.

People who do a minimum amount of physical exercise and smoke or have high blood pressure have a lower death rate then people who do nothing. That’s right, as you get older, the less physical activity you do the greater your chances of having serious health issues and dying at a younger are. The more fit you are as you age the greater the benefit to your overall health and longevity.

Why is fitness when you are over 40 so important? Because research has shown that people who do not exercise are more at risk for heart disease. In fact, not exercising ranks right up there with smoking, high blood pressure and bad cholesterol as a major cause of heart disease. Going for a walk every day or even 3-4 times a week will significantly decrease your chances of heart disease. The important thing is that you get out and do some form of exercise. It doesn’t have to be a workout that lasts for hours either. Studies have shown how many exercise frequency is more important than how long you exercise.

As we age we begin to lose muscle mass, bone density, and strength. Exercise in general and resistance exercises, such as weight bearing exercise, in particular are great for slowing these loses.

Of particular importance is osteoporosis or loss of bone density, in women over the age of 40 because their estrogen levels are lower as they approach menopause. Although women are more susceptible to osteoporosis, men also need to be aware of its affects and take the proper preventative measures and nothing is better at preventing the loss of bone density than exercise.

So being fit and over 40 is like the fountain of youth. We all know that exercise is good for us, but the hard part for a lot of people is actually getting into that mindset and doing some sort of exercise program. We can come up with all the excuses in the world why not to exercise but the fact remains that following some sort of exercise program as we age can slow down that process and allow us to live longer and healthier lives. So join the fitness over 40 crowd and see how much younger you can feel.

Andrew Bicknell is a writer and Webmaster. If you are interested in more information about [http://www.review-files.com/fit-over-40.htm]Fitness over 40 Click Here

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Stretching - How to avoid leg cramps

2008-03-05T22:55:00.000-08:00

By: Hussey

For those of us who exercise we've all been told how important it is to stretch your muscles before starting any kind of workout routine. Stretching helps to reduce and prevent leg cramps as well. In addition, stretching will loosen stiff muscles in your calves, quads, hamstrings and other muscle groups. Listed below are several tips that help you stretch and avoid those painful leg cramps.

Spend a few minutes stretching each of your bodies major muscle groups before beginning your exercise routine. When warming up be sure to gradually stretch out your muscles. Don’t stretch so hard and fast that you injure yourself by tearing the muscle. Slowly stretch and increase every 10 seconds until you can’t stretch any further and then hold it for 30 seconds.

A popular resident sports massage therapist, David Joyce, says you should incorporate a very light 10-minute warm up period at 50% effort. Then follow that up with 10 minutes of stretches. David has found that up to 70% of leg cramps and injuries can be prevented by following these tips. This applies to runners, football players, and basketball players.

David also mentions that a combination of massage and stretching will work the best. When you watch an NBA basketball game you will notice that during warm-ups the players stretch and trainers will massage the players legs.

While in the real world very few of us have a personal trainer or massage therapist on hand to help us, but you can do some of this yourself with a little massage therapy basics. Read up on it and apply some of the principles. It will greatly reduce the possibility of getting leg cramps during exercises.

How Flexible Are You?

If you know how flexible you are then you can know if you’re prone to getting leg cramps or even a lower leg injury like an Achilles injury.

How do you test your flexibility? For your calf muscles you should sit on the ground with your legs stretched out in front of you. Keep your knees straight and grab the top of your feet, pulling them toward you. You should be able to pull them back 90 degrees without discomfort.

If it feels tight then you know that you need to concentrate on exercising and stretching these muscles. Spend a little extra time stretching and you’ll notice the results immediately.

If you live in a colder climate you may need to spend more time stretching than you would in a warm climate. The colder air tightens your muscles. Keep that in mind on those cooler days.

It can seem that 10 minutes is a lot of time to warm up, so you may want to start out with a slow jog. After a few minutes you can begin stretching and even mix in a yoga routine. By adding the yoga to your stretching you can warm up your muscles quicker without the risk of getting a leg cramp or muscle injury. Remember that when your workout or exercise routine is over, finish it off with a few minutes of stretching.

Article source: Articlecat.com

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