Marketers have been referring to exercise as the fountain of youth for decades. Scientists it seems have finally made them right. Within recent years study after study show brain health, muscle tissue, and cardiovascular health to name a few can be improved with exercise. Like any, remedy however there is a dose-response relationship, however. Read on for five research-based tips for making the most of your exercise program.
Older adults tend to self-select resistance-training weights far below the recommended range for optimal benefits. During the initial few weeks of adaptation, lifting a lightweight is fine. Progression is important for bone health and lean muscle maintenance however. Shoot for a weight you can lift 10 times to fatigue for optimal bone loss prevention as long as you can otherwise tolerate it.
Starting out sedentary? As little as one time a week each of cardiovascular exercise and resistance training exercise have shown results very similar to two or three times a week each for beginners. Once you progress, there are more benefits to be gained performing increased frequency according to recommendations of three times cardiovascular and twice week strength training. The important thing is to start.
Machine weights allow safe foundation building for older adults. Beware of exercise professionals who lead you away entirely from machine weights. It is the safest environment to lift heavier weights for bone loss prevention. Other functional exercises can be performed with free weights, cables, bands, or body weight in order to enhance balance and daily activities of living. Bone loss prevention will continue to be a focus as you age so a mixture of machine and functional exercises is optimal use of your exercise time.
Nutrition is key for any exerciser but often a forgotten factor. Older adults who do not get adequate protein throughout the day or pre and post exercise to help maintain and build lean muscle mass risk defeating the purpose of exercise. Aging itself causes a greater tendency to lose muscle. Exercise is also a catabolic, or breakdown, environment for muscle. Without adequate protein and calories at the right time, exercise will be far less beneficial. Shoot for protein at each meal and snack, as well as pre and post exercise. Experts suggest 30 grams of protein at each of three meals is optimal for older adults as well as athletes. That is the equivalent of a serving of lean beef, chicken or fish and sides. Focus on a high protein breakfast since that is typically a higher carbohydrate meal for many Americans.
Once you are exercising regularly, make sure that along with slow controlled exercises you also include movements performed faster with more power. Push out on a count of one and return the weight on a count of four. Studies show that older adults lose fast twitch fibers at a rate twice as quickly as slow twitch. Your ability to react to changes in direction or right yourself if you are falling requires these fast twitch fibers. Bone density improvements also have been proven greater in study subjects whom did a power set of strength training instead of slow controlled technique.
Thursday, January 2, 2014
Avoid Common Exercise Mistakes for Optimal Active Aging
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