EXERCISE FOR THE ELDERLY

Hi, its been a while. I hope you still taking good care of yourself, body & soul, through exercise. If you are fit you are able, making life more fun especially during holidays with family & friends.

A lady in her 60's asked me why I always tell people to exercise & does it also apply to people of her age? Well it is critical to note that elderly adults older than 65 years have a greater risk of becoming frail.

Here are some Physiological changes associated with ageing:
There's a decrease in Maximal Heart Rate, VO2peak, Reaction time, Muscular strength, Muscle mass, Flexibility, Balance, Bone density, Kidney function, Acid-base control, Glucose tolerance, Cellular water, Drug clearance, Basal Metabolic rate, & Lean body mass. While Resting BP, Exercise BP, Respiratory frequency, & Body fat increase.

Remember, physical activity improves muscle strength, endurance, & maximal aerobic power. Also flexibility, balance, motor control & coordination are improved, which result in reduced risk of falling while promoting mobility. Exercise (or physical activity) therefore improves functional limitations & help maintain or promote independence in daily living activities.

To increase functional capacity & independence, increase overall muscle strength, decrease risk of falling, & increase hand strength, the elderly may exercise 3-5 days per week with Aerobic sessions ranging from 5-60 minutes, & strength exercise must be ±20 minutes per session.

Examples of Aerobic exercise:
Walking
Cycling
Rowing
Swimming
Strength exercise make use of free weights, weight machines, isokinetic machines, etc.

Please consult with your Doctor or Biokineticist before starting any exercise programme, & it is important to note that intensity & type of exercise may differ from person to person.

Bring back the fun in your life, start today...be active. Why? 'Coz FIT IS FUN

Remember you can connect with me on Facebook page: Shekefula for better health / Twitter: @shekefula / Blackberry Messenger: 21E2B5E3

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Morning Workout or Afternoon Workout?

Question is, what is the best time to exercise? Is there a best time?

Well it all depends on the time that is most convenient for you. Results are all about consistency, and if you can find a time for exercise and stick to it, you are more likely to get better results regardless of what time it is.

But if I were to decide for you, I would recommend late afternoon exercise over morning exercise.
To exercise, our body temperature must be at its highest and we know that just before waking up body temperature is at its lowest. Anaerobic performance and Aerobic capacity is approximately 5% and 4% higher in the afternoon, respectively. Muscle strength is at its greatest and our bodies are warm and flexible on afternoons, and the fact that we are most alert makes afternoon exercise better if you want to avoid injuries.

But some may ague that morning exercisers are more consistent than those exercising in the afternoon, so it all boils down to what works best for you. Remember as an individual you have your preferences, if you happy and consistence keep it there.

#FitisFun #Shekefuling

Fwd: TrainingTipsFromElliot, Creatine 101

Interesting reading, I have been following this guy's blog & I found some interesting posts. Visit & give me feedback:
http://trainingtipsfromelliot.tumblr.com/post/12075988271/creatine-101

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My road back to BODYBUILDING

On Monday 31-10-2011, I'll resume my strength training after 14 months break. After every month I'll share my routine for the previous month. (NB: this is to just help you get an idea of how a programme is made, you may not necessarily use it as it is)

I'll also post my measurements after every 3months, starting from Monday. My first "return" competition is in July 2012 (9 months)

I'm challenging you to do the same. Post your exercise routine, fitness assessment results, your weight loss tips & muscle build tips. This will help you adhere to your current regime. You are now my gym buddy :)



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MUSCLE STRENGTH vs. MUSCLE ENDURANCE

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Both muscular strength and endurance are health-related fitness components which allow us to carry out the activities of daily living, also help maintain or improve bone mass, glucose tolerance, and (but not limited to) musculotendinous integrity.

According to ACSM, muscular strength is the ability of the muscle to exert force, whereas muscular endurance is the muscle’s ability to continue perform many repetitions. Training for these two fitness components may not therefore be the same.

Strength training involves high resistance and low repetitions which lead to stronger connective tissue, increased contractile protein (Actin and Myosin) caused by an increased cross-sectional area of the connective tissue, and contractile efficiency. Basically, for significant gains in muscular strength, much focus must be on lower repetitions (reps) with heavier load (60%-90%RM). A repetition maximum (RM) is the most weight you can lift for a defined number of exercise movements.

The FIT principle (Frequency, Intensity, and Time) states for muscle strength, reps range from 1-12 with 1-3reps for Power, 4-7reps for Size (bulk), and 7-12reps for Strength.

With muscular endurance on the other hand, the focus is on how many reps you can perform. The load is lower than for strength (<40%RM) and repetitions must be >15reps.

It is very important to understand the difference between the two in evaluating your fitness program. To combine strength and endurance in the same programme, you may use 40%-70%RM and perform more reps for low resistance and fewer reps for high resistance. For any exercise, it is recommended to perform ≥2-3 sets (sets being the group of repetitions).

#FitisFun #Shekefuling

Physical Activity - The need

"Physical Activity is any form of body movement that has a significant metabolic demand. It therefore includes training for and participation in athletic competitions, the performance of strenuous occupations, household chores, and non sporting leisure activities that require physical effort" - Michael Kent

Regular physical exercise reduces the risk of dying prematurely, reduces the risk of developing diabetes, high blood pressure, and helps reduce blood pressure in those already with high blood pressure. Exercise helps promote psychological well-being, reduces feeling of depression and anxiety, helps maintain and build muscles, healthy bones and joints. The risk of dying prematurely from heart disease is reduced and other Coronary Heart Disease (CHD). It further helps manage a healthy weight.

Physical activity has benefits for Children, Adolescents, Adults, and the Elderly (Frailty); and may help prevent, delay the onset, or reverse Obesity, Diabetes, Osteoporosis, Hypertension, Myocardial Infarctions, Angina and Ischemia, Stress and Anxiety, and Hyperlipidemia.

Modern living allows little if any, of physical activity. Most people do not get enough exercise in their ordinary routines simply because life has been made easier through the advances of modern technology, yet detrimental to our health.
" A generation defined by physical inactivity, labor-saving technological advances, and an abundant supply of high-fat, energy-dense foods has in part accelerated the development of adult-related chronic disease conditions in children and adolescents, ensuring an extended period of pain and suffering throughout their lifetime unless something is done soon to reverse this trend" -William F. Rinen (PhD, FACSM)

The prevalence of Obesity in children aged 2 to 5 years and adolescents 12 to 19 years of age has doubled over the past three decades, and more worryingly tripled in children of 6 to 11 years. Obesity is associated with increased health risks such as hypertension, risk of heart disease and cancer, sleep apnea, orthopedic problems, liver disease and asthma. Furthermore, lower self-esteem and social stigma may as a result of Obesity have a negative impact on the child's development and social cohesion.

Changing one's attitude toward movement is the first step in reversing and or even preventing conditions associated with physical inactivity. Recreational pursuits such as family outings, social dancing, and gardening provide fun and affordable exercise. Walk around the neighbourhood as opposed to driving, or better yet start a regular exercise program.
A minimum of 30 minutes a day for most days of the week is all it takes to lead a healthier and more physically active lifestyle.

Consult your General Practitioner or Biokineticist before starting any exercise program, always keep it fun and safe.
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