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On
This Page:
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Fit After Fifty
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Exercises
for Muscle Toning and Strengthening ~
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Health and Fitness Issues ~
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Fighting Sarcopenia
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Deep Fat Changes Testosterone to Estrogen in Men ...
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Exercises
for Muscle Toning and Strengthening |
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Here are some easy weight training exercises you can do to. You'll need to use
weights that are heavy enough to challenge your muscles. You can get small dumbbells -- 2, 3, 5,
and 8 pounders are good -- at most discount department stores, and of course at sporting good
stores. You can also use tubing, but for this article, we'll talk about the dumbbells.
You should warm up by walking or jogging in place for 5 minutes or so.
For each exercise, do sets of 10 to 12, resting one minute between sets. I like to do 3 sets as a rule.
If you are new to exercising, use the lightest weights and build up to heavier ones over the weeks.
Start out twice a week and, as you begin to feel stronger, try at least three times a week. Each
exercise will need the right weight and you will have to determine that. Make your movements slow
and controlled. That works the muscle best.
Below
are some basic muscle toning exercises ...
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| Bent Over Row: Using a bench or the side of the bed, one knee and hand on the bed, keeping back
straight, let your arm hand straight down toward the floor holding the weight in that hand. Squeeze your shoulder blades together, bend your elbow lifting the weight until it's close to your underarm,
pause and lower. This will work your back, rear of shoulders and front of your upper arm. Now
switch and do the other arm.
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| Arm Curl: While seated, feet flat on the floor, spread out wider than shoulder width, place your left
elbow against your left thigh. Hold a weight in your left hand and, starting with the arm straight, hand down toward the floor, palm facing forward, slowly bend your left elbow, bringing the weight
toward your shoulder, squeezing your biceps at the top of the movement, then slowly lower the
weight. Do reps. This works the front of the upper arm (biceps). Switch and do the other side.
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| Shoulder Press: Standing, feet shoulder-width apart, knees slightly bent, hold the dumbbells at
shoulder height with palms forward and elbows bent and pointing down. Straighten your arms and press the dumbbells over your head toward the ceiling. Pause, return to starting position. This works
your shoulders and back of upper arms.
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| Chest Press: Lying on the bench, floor or bed, elbows bent at a 90-degree
angle, upper arms
parallel to floor, holding dumbbells, press up toward the ceiling until your arms are straight, not locked. Pause and lower to starting position. Do reps. Works chest, front of shoulders and back of
upper arms.
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Lying
Triceps Extension: Lie on your back on a
firm surface such as the floor (on a pad or thick carpet) or a
workout bench (for those who go to the gym). Place a rolled up
towel under your neck for support. Have your knees bent and feet
flat on the floor (or heels on the bench). Now, as always when you
are going to perform a workout movement, contract those abdominal
muscles to stabilize your torso and support your back. Bring your
full back in contact with the bench (or floor). You don't want to
arch the back. Hold a dumbbell in each hand with your arms
straight above your |
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body
in line with your shoulders, and your palms facing each other.
Keeping your upper arms and shoulders in this position, bend your
elbows lowering the dumbbells toward your shoulders. They should
be on either side of your face at cheek level. Now straighten your
arms to return to starting position. Don't lock your elbows. It's
the pushing movement back up to the starting position that works
the muscle, and always remember to move the weights up and down
slowly.
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| Triceps Kickback: One knee and hand on the bench or bed, back straight, shoulder blades together,
upper arm parallel to the floor, palm in, hand with weight pointing toward the floor at a right angle to
upper arm. Slowly raise the dumbbell behind you by straightening your arm. Keep your upper arm
still and parallel to the floor. When your arm is straight, squeeze the muscle on the back of your
upper arm (triceps), pause and return to starting position. Be sure to keep your upper arm still. This
works your triceps at the back of the upper arm. It's a great exercise to firm up that flab we mentioned at the beginning of this column. Do reps. Switch and do the other side.
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Overhead
dumbbell press: Stand with your feet hip-width apart, knees
straight but not locked, torso straight and abdominal muscles
tight. Hold a lightweight dumbbell (3-5 lbs. to start) in each
hand, palms facing in toward each other, hands at shoulder height
and elbows pointing down. Keep your body aligned from your head
down through your feet and do not sway front to back as you do the
move. Do not look down. Keep looking straight ahead. Now press
upward toward the ceiling with the weights, and as you press |
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| upward, bring the weights gradually closer, but
not touching. You will form a near-triangle. The weights should
end up overhead and slightly in front of your body. (Refer to
illustrations.) Do 8 to 12 repetitions (reps) 3 times (sets) 2
times a week. Do the move slowly. Don't lean backwards -- this
will put pressure on your lower back. Make sure you are on solid
ground and keep feet at hip width. If you can't do the move with
dumbbells, start out with empty hands and just work on flexibility
for starters. When the movement is comfortable, add a very light
weight (1-2 lbs.) and work with that until the move is
comfortable. This move, if done properly, can help stabilization
and balance because it enlists the aid of many muscles to maintain
the correct alignment. It is always better to do your exercises in
front of a mirror so you can keep your form in check. Remember -- Form
is Everything! |
| Squat: Standing with feet at shoulder-width, buttocks
tucked in, back straight, abdomen tight, extend both arms straight
out in front of you, palms down. Now, bend at the knees as though
you were about to sit down. (See illustrations) You may want a
chair behind |
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you in case you do sit down, except that is not the aim. You
want to get as close to the chair as you can without actually
sitting on it. Now, return slowly to the standing position and
repeat the move. If your legs are very weak, do sit, then raise
up. Or do partial squats (just a few inches) while standing in
place until you become stronger. While doing the move, try not to
bend forward as you lower yourself toward the chair, at the same
time keeping your back straight, abdominals tight and arms
extended. Don't go lower than the chair height. Your thighs should
be parallel to the floor, no lower, and your knees at right angle.
Inhale as you lower yourself and exhale as you begin the upward
movement. Works gluteals and thighs.
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| Here is a simple hip stretch move that can improve strength,
movement and balance (see illustrations): Using a straight back
chair, table or kitchen counter, to brace yourself, stand holding
onto the chair with your right hand, bring your left knee up until
it is at hip level, then lower it and, without letting your foot touch the |
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floor, sweep your leg backwards. Repeat the move 3 to 10 (or more)
times. Now switch and repeat the move with the other side. Do
daily. Try this variation. Lift the knee as high as you can and
lower it and repeat the lift then do the sweep back. Keep the move
going for the repetitions, repeating the double knee lift at the
start of each move. When you sweep back, tighten the buttocks and
go for the stretch as far back as you can. Hold that for a few
seconds before returning tot he knee lift.
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Forward Lunge:
(Strengthens the thigh, buttocks, calf and hip muscles.) Stand
next to the counter holding on with your left hand, torso
straight, shoulders back, feet together. Now step forward with
your right foot, keeping the left foot in place but rolling onto
the toes as though you were taking a walking stride. Bend your
knees into the "lunge" position , hold for a count (1)
and push back to return to the starting position. Repeat the move
5 to 15 times. Switch sides |
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and repeat with the other foot. Note: the length
of your step will tell you how far to bend your knees. You want
your forward knee to stay over your ankle, not further forward
than your ankle. (See illustration)
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| Side Lunge: (Strengthens
thighs, inner thighs, upper hips, buttocks and hamstrings.)
Stand facing the counter holding on with both hands for stability.
Keep spine straight (always) and abdominals tight (always). Take a
step sideways with the right foot, this time bending only the
right knee and keeping it in line with the ankle. Your torso
should be centered between the legs and your left leg straight, left foot in original spot. Hold
for a count (1). |
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Now push off with the right foot to return to the
starting position. Repeat the move 5 to 15 times. Now switch and
do the move with the left foot keeping the right foot stationary.
Again, it is up to you how large a step you want to take. Ideally
the steps in the lunges are long strides, but if you have strength
or balance issues, you want to start out with smaller steps. Wear
good fitting shoes with non-slip soles.
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Plié
Squat: (Strengthens thighs and buttocks) This
move can be done without any resistance, or with rubber
tubing, or even holding light weights. Stand with feet wide apart,
toes pointed outward, back straight, abdominal muscles contracted.
Bend knees and lower your torso, keeping back straight, as far as
you can without changing the position of the
pelvis. Now, as you elevate back to the starting position, squeeze
your buttocks and leg |
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muscles, which will make those muscles
perform the move. You will feel it in your front and back thighs
(quadriceps and hamstrings), inner and outer thighs and buttocks.
If you are using the tube, you will stand with the arch of your
foot (wear shoes) over the tube and a tube end in each hand
crossed over from the opposite foot. Do 8 to 12 reps, 1 to 3 sets.
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| Pelvic Lift Bridge (Strengthens
the hamstrings and buttocks). Lie on your back with
your knees bent and your heels on the floor, |
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arms
at sides with palms down. Now, lift your pelvis (hips) up
until you form a "bridge" in a straight line from your
knees to your shoulders. You should be using only your heels to do
the lift, not your whole foot. Lower yourself down to the starting
position slowly and do repetitions. You should feel a tightening
throughout your hamstrings, buttocks and torso muscles. If you are
physically fit, try doing this move with one foot on the floor and
the other a few inches off the floor, then switch feet. If you
have problems with your back, advanced osteoporosis, or other
health issues that might be aggravated by this move, don’t do
it. If you feel pain while doing this move, stop. This move will
help to improve balance and stability.
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Health
and Fitness Issues
By
Betty Thomas |
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Fighting
Sarcopenia
(August
11, 2010) |
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Ever
heard of Sarcopenia? No? Well, you probably have it. It
usually starts in 'middle age' around 45. It's when your body
seems to get the 'dropsy' and your fat ratio out does your muscle
ratio — or muscle mass decline. That can lead to frailty
in old age (excuse the term, but we need to 'cut to the chase').
We lose our muscle mass at the rate of about one percent a year
after age 45, so let's see, how much is that? With that loss goes
strength and your quality of life declines, too. No one is exempt,
even top athletes, but the more muscle mass you have to start
with, the longer it takes for frailty to set in. The problem in
the first place is with loss of nerve cells and the chemicals that
connect them with the brain. Additionally, a weakened immune
system, possible increases other substances that break down
muscle, as well as lowered levels of hormones due to age, mean
that muscles are not stimulated to grow. Disuse accelerates the
loss of muscle and so the cycle ensues.
The
remedy, and there is one, requires effort on our part — strength
training. The muscles are still there ... it just takes some
effort to wake them up. The key to exercise for older people is
finding the right intensity. In previous programs, very light
weights were being used and the muscles weren't getting bigger. In
a Tufts University study of nursing home patients, high-intensity
workouts were done. The participants were men from 60 to 72. They
did leg lifts using heavier weights. In a mere 3 month, the men
increased their leg strength by more than double. Other
weight-lifting studies in nursing homes have also shown similar
results. For example, nursing home residents in their 90s went
from needing a cane to walking without one after only 2 months in
the program.
When
you lift weights in a high-intensity program, the cells of the
muscles actually tear. Then, as the muscle cells repair
themselves, they effectively have divided and the result is more
muscle cells and, of course, bigger muscles. So, what constitutes
'high-intensity'? Well, it depends on your 'maximum capacity'.
That is, the maximum weight you can lift only one time. In a gym,
the personal trainer will have you lift a very heavy weight and
watch your muscle. As you lift the weight amount that is your
maximum, your muscle will quiver as it strains against the weight.
Then you will use a weight half that heavy to do your exercise for
that particular muscle. An older person may start out with only 2
or 3 pounds, but must build that weight up to a more 'respectable'
number, for example 10 or even 20 pounds. You are working arms,
legs, thighs, shoulders, back, abdominals, etc. But, first start
with the legs and arms.
Don't
exercise the same muscle group two days in a row. Remember, the
muscle cells need to repair themselves so they will be ready for
the next session. They are more than willing, even anxious to get
on with a program.
What
about other exercise forms? What about walking and swimming? Well,
studies have shown that these forms of exercise did not prevent or
reverse sarcopenia. Only weight training accomplished that.
There's just no way around it, folks. Pumping iron is your ticket
to younger muscles.
You
don't notice much in the first month or so. I remember when I
first joined the gym, they told me that for the first month
internal things were going on the cellular level and with hormones
in the muscles. Then, after that I would start noticing changes. I
found that, even turning the pages of the newspaper and the
steering wheel felt different! Geez. What a hoot, I thought.
Building
muscles also has other benefits. For one, your metabolism steps up
because a muscle has faster molecules than fat, so it 'burns'
hotter, spending more calories in the process. Also, muscles tug
on the bones, and in doing so, cause the bones to absorb more
calcium, protecting or reinforcing against osteoporosis. Balance
is improved. You feel like you can do more, so you do more, and
the more you do, the stronger your muscles are, and on, and on.
Nutrition
is another factor in staving off sarcopenia. Older people tend to
eat less protein. In fact, they have been found to consume less
than half the recommended amount of protein. Muscles need protein.
If you don't eat enough protein, your body will take it out of
your muscles. In the same way, if you don't replace your calcium
in sufficient quantities daily, your body will take calcium from
your bones. All cells use calcium to function. All these are
called building materials.
One
Tufts study found that folks over age 55 should eat almost 1/2
gram of protein for each pound of their weight, so a person
weighing in at 150 pounds should eat about 68 grams of protein a
day. Your best source for protein, of course, is meat, poultry or
fish. A 3 ounce piece has 21 grams of protein. Other sources of
protein are tofu, peanut butter (2 tablespoons have 9 grams),
milk, yogurt, cheese, eggs, and so forth.
Vitamin
D also seems to play a role in maintaining muscle strength. We
also know that the vitamin is important in the absorption of
calcium. It is the lack of vitamin D that affects the muscles, not
supplementing it. You need to get what you need from foods and
some sunshine. (We don't have a problem here in Florida in the
sunshine department, it's the folks who live in the far northern
parts such as Chicago, Seattle and Boston.)
Well,
now back to the weights. Outside of joining a health club, there
are several forms of equipment that are available for the home.
Besides the obvious (benches, bars, weight plates), there are
stretch tubes, elastic bands, strap-on leg weights, cable machines
for the home, and so forth. Research your options. Get back into
the 'swing' of things.
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Bulletin
— This just in:
Deep
Fat Changes Testosterone to Estrogen in Men, Leads to Estrogen
Overload
Belly
fat, also known as deep fat , to the fat that collects UNDER you
abdominal muscles all around your organs. You can’t
"pinch" it. It makes your waist big and your belly
bulges. It happens in both men and women, although men’s bellies
are more evident than women’s because women wear loose clothing
to hide it. Men just tend to move their belts down under the belly
and let it all hang out. Women are interested in appearance and
men interested in what they put into the belly. They don’t call
it a "beer belly" for nothing. Also, men often say their
waist is still the same size because they drop their belt below
the belly. Your waist is located just above the belly button,
midway between the highest point of the pelvis at the side and the
lowest rib margin, not around your pelvic area below that belly.
The
fat in there is called visceral fat, as opposed to the fat
just under the skin that you can pinch called subcutaneous fat.
So,
what’s all the fuss about? Well, that visceral fat is
responsible for the onset of metabolic syndrome which can lead to
a much greater risk of heart disease and diabetes, stokes, cancer,
high blood pressure, among other things.
Well,
I am sure you have heard all that before. But, you still have that
belly. Some men (we’re talking about men today) even boast about
their big bellies.
But,
there is something else you fellas ought to be thinking about. Male
menopause. Huh? What’s belly fat got to do with that? Well,
here’s the thing. That belly fat exacerbates the reduced
production of testosterone that is associated with aging.
The more belly fat you are sporting, the more it converts
testosterone into estrogen. Fat cells contain the aromatase
enzyme which is responsible for that conversion. (Yeah, you
read right.) And, fellas, the fact is that estrogen dominance can
lead to erectile dysfunction (ED). It is also the main
cause of prostate enlargement and prostate cancer.
So,
it can be said that male menopause, or andropause, if you
prefer, is actually estrogen overload. And, fellas, pay
attention, this is a real serious health hazard. You can count on
that. Also, fat in the belly puts pressure on the kidneys which
leads to high blood pressure. Besides, when was the last time you
were able to comfortably cut you own toenails or tie your shoe
laces?
Guys,
there is just no good thing to say about that belly fat. It’s
got to go.
But,
what can you do about it. Well, it’s obvious that you must get
rid of that belly -- NOW. First, go to the doctor and have your
hormone levels checked. Also, start a serious life-style change
which must include proper nutrition and plenty of exercise.
Work on your cardiovascular exercise at least 3 times a week. Cut
calories. Eat healthier foods. Eliminate unhealthy fats and stick
to healthy oils such as extra virgin olive oil. Use that instead
of butter or margarine. Eat more vegetables, fruits and beans. Cut
out desserts. Reduce drastically your sugar intake. Let
your sugars come from healthy foods. Reduce your sodium intake.
Eat a healthy breakfast every day. That will jump start your
metabolism. During the day, plan out what you are going to eat
carefully. Forget about fast food and grand slam breakfasts. If
you like pizza, choose thin crust, and toppings like chicken
instead of pepperoni, and low fat cheese. You may have to make it
yourself. Actually, I remember one fella used to bring low fat
cheese to his favorite Italian restaurant and they would use that
for his pizza. Now, that’s taking care of your customer. Ask
your favorite pizza place if they will do that for you.
Now,
for your goals. Your waist (location of your waist is mentioned
above) should not be over 40 inches if you’re a man or 35 inches
for a woman.
Calculate
your Body Mass Index (BMI): Divide your body weight by the square
of your height (your height in inches multiplied by itself), then
multiply that by 703. The result is your BMI. In general, a result
between 18.5 and 25 is optimal, while a number significantly
higher or lower is cause for concern.
Now,
figure your waist-to-hip ratio. (Hip circumference is measured at
the widest measure over the buttocks and below the highest point
of the hip.) 1. Measure your waist (waist is defined above) and
write down that measurement in inches. 2. Now measure your hip at
the widest point of your hips and buttocks. Write down that
measurement in inches. Divide the waist measurement by the hip
measurement. This is your waist-to-hip ratio. If your ratio is
below .80 for a woman and .95 for a man, your at low risk. If your
ratio is .81 to .85 for a woman or .96 to 1.0 for a man, you are
at moderate risk. Over .85 for a woman or .96 for a man, you are
at high risk for disease.
Let
these numbers be a tool for you to understand the state of your
health and do something about it.
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| The subject matter covered in the Fit After
Fifty column is not intended to provide personal medical advice, which should be obtained
from a qualified health professional. Persons are urged to see their physician before
beginning an exercise program for the first time or if they have had a heart attack, are
at risk for heart disease, have experienced dizziness recently, have broken a bone
recently, or have diabetes. |
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