As you get older it is very important to maintain a good level of fitness. In this article we will show you different ways in which you can keep yourself in good shape. Apply the following advice on fitness to your every day life, so as you age, you can better adapt to the changes in your body.
The holiday season can wreak havoc on your workout routine. If you will create a plan it will help you stay on track. Evaluate your holiday schedule and determine how much time you are available to spend working out. This will help keep you in shape during the hectic holiday season.
When you are running up hills, make sure to lean forward slightly, keep your head up and focus your eyes on the top of the hill. This helps to keep your airways open instead of closing them off as you would if you were hunched over. Keep your eyes on the goal ahead and you’ll clear it in no time.
Increasing blood circulation is the best way to carry essential nutrients to the cells in our bodies and helps to eliminate waste and toxins built-up in our systems. A good way to improve blood circulation is by simply stretching. Stretching will help reduce injury before exercising and increase muscle tone.
If you find it hard to make time during your busy schedule to go to the gym don’t worry, there are ways you can still work out. You can get up 30 minutes earlier each morning and jog, or do push ups and sit ups. If you are serious about getting fit then you will make the time to accomplish your goals.
If you’re overwhelmed by all the new workouts, exercise equipment and training machines, stick with the exercises that have worked for years. Do a few pushups and situps, and run around a track for a while. You don’t have to get complicated to stay in shape.
To get more muscle bulk, eat meat. Research shows that four to eight ounces of meat daily will help you add size to your muscles. A study followed two groups of men who performed the same exercise program. One group ate meat, and the other did not. While both groups grew stronger, the meat-eaters gained more bulk to their muscles. You can eat chicken, fish, turkey, beef, or pork to help add size to your muscles.
Sometimes it can be difficult to determine whether or not your training program is too strenuous for your cardiovascular system. Prior to starting or intensifying a workout program, measure and document your heart rate immediately upon waking. This should be done for at least five days leading up to the change. After you have started or intensified your program, continue to take measurements on the days after your workout. An increase of more than 10 beats per minute indicates that your body may not be recovering from the change as efficiently as it should be.
If you are a runner and would like to build endurance and speed, train like Kenyan runners. The first third of your run go slowly. The middle third start running at your normal pace. At the end run faster than normal. Each week slowly increase your starting pace, and this will help to increase your normal and fast pace, too.
To properly work out your muscles, only work them out for about an hour. Working out for more than a hour generally works against you. Your body tends to produce more cortisol after about 60 minutes, and this can cause you body to both block testosterone and cause you to waste the muscle you have just gained.
Don’t attempt to maximize your overall weight limit by adding a whole bunch of weights at once, without testing it. Try adding about 20 to 30% more than what you usually lift and then test, to see if you can handle that first. Start by lifting it off the rack and then holding it for a couple seconds and then placing it back onto the rack. After about 3 or 4 minutes, try your max and it should feel lighter than before. Never attempt this without a spotter, though.
As was discussed in the beginning of this article, as you age your body will go through many changes. It is very important to understand that as we age it becomes harder to maintain your fitness level. Apply the advice from above, and you will live a life with a lot less aches and pains.