Explosivelyfit Strength Training

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Archive for the tag “aerobic exercise”

210117 Aerobic exercise do’s and don’ts

210117 Aerobic exercise do’s and don’ts

If you are using a pedometer, keep in mind that step counts are not particularly accurate when it comes to high-intensity exercise measurements or of the quality of this type of exercise. You will be far better off getting a good heart rate monitor to track your exercise intensity. Once you have the monitor then set your sights on getting the necessary amount of minutes each day of cardio exercise.

The current recommendations of aerobic training are five days a week of moderate paced exercise for thirty to sixty minutes a day or at least one hundred and fifty minutes a week. On the other hand, if you are already doing this amount then up the ante and go for twenty to sixty minutes a day of vigorous-intensity exercise for at least seventy-five minutes a week.

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160117 Is your heart on top of your training?

160117 Is your heart on top of your training?

Do you know if you and your heart are training at a sufficient level to make progress by encouraging the heart muscle to get stronger? If not then the next time you train try counting your heart beats and find out where you stand. This is a quick and dirty way of finding out if you are on track to achieving higher levels of fitness.

To begin the test make sure you have the right equipment on hand. You will need a clock with a sweep hand or a digital one with an internal stopwatch or better yet an actual stopwatch. As soon as you are finished exercising take your pulse. Do not wait even two to five seconds to do so or the results will be misleading. Now that this figure is noted take your pulse again in exactly one minute; not a minute and two seconds but precisely one minute. If for example you decide to count right after your exercise is done and do so for one full minute then the second minute would begin immediately with not interruptions between the two.

The next step is to subtract the second reading from the first and then divide the answer by 10. The resultant answer is then compared to the following chart to determine your level of cardio overall physical fitness.

If your calculations come up less than the number 2 then you are in poor shape and need to work out a bit more and a bit harder by upping your cardiovascular workouts. Raise the target heart rate percentages up into the 70% HR for your age and gender.

Numbers between 2-3 indicate a fair fitness position but it definitely could be improved with higher workout intensities.

Good readings start to appear between 3-4 and get even better at ranges of 4-6. Superior fitness is indicated when the numbers are above 6.

If you are already in superior shape then the dividend number changes. In this instance take your pulse immediately after exercising as before and then again at the thirty-second mark. Now rather than dividing by 10 you will divide by 5 to arrive at the answer.

If you are concerned about overtraining take your pulse three mornings in a row as soon as you wake up. If by chance you are entering the overtraining phase of things your pulse may be up higher than normal. Some of the literature suggests these higher pulse rates can be as much as ten beats more per minute than normal. If this is the case then it’s time to lower your level of training until your body has a chance to recover.

291016 Reasons to exercise

291016 Reasons to exercise

The benefits of regular exercise are well known in today’s society. It has been consistently demonstrated that it leads to a healthier more productive life. Being active lowers your risk of developing heart disease, adult on set diabetes, sometimes referred to as type 2 diabetes, and osteoporosis. It’s not only these benefits that result from exercise, others fall into place as well.

Those who are regular participants in moderate to vigorous activities have the ability to deal with the stresses of daily life and are less likely than non-exercisers to suffer from anxiety and depression. Longevity has a direct correlation to being active. The more active you are throughout your life the greater your chances of staying healthy and living a longer life.

Following a plan of regular exercise and eating healthy foods and fluids can lower the actuary[1] predictors of coronary heart disease and stroke. Exercising regularly often times means your critical health numbers will become lower. These numbers include your blood pressure, body weight, fat composition, blood triglyceride levels, and low-density lipoproteins (LDH).

The numbers indicating good cholesterol (HDL) rise with good exercise and a healthy diet.

Blood sugar tolerance, also known as glucose tolerance, is the ability of your body to regulate the level of sugar circulating in the blood. When this tolerance becomes lower, the amount of sugar in your blood becomes higher, which may lead to diabetes. Currently, about one in four older adults are at risk of developing type-2 diabetes in the US. The studies are clear in their findings: physically active people are less likely to develop this disease then those who are sedentary. Exercise improves the ability of the body to use insulin, which is a hormone that regulates the amount of sugar in the blood. This process maintains the blood sugar at the recommended levels.

The benefits of exercise far outweigh the time spent working out. Just of few of the reasons to exercise, include stronger bones and better mental health.

Improved bone density

Osteoporosis, a disease where the bones become fragile and fracture easily, is of concern to many older adults. This affects more women than men even though men still suffer from the disease.

Once osteoporosis has progressed to a dangerous level, even a small slip and fall can cause a broken bone, especially in the hips and wrists of a female.

Weight bearing exercise has been well documented in both medical and scientific literature to be of value in strengthening the skeletal bones. Strength training and impact exercises have a direct positive relationship to building stronger bones, particularly the long bones in the body. These types of exercises can help prevent further skeletal bone loss in those with osteoporosis.

Mental well-being is enhanced when you exercise. The release of natural chemicals into your body helps improve your outlook on life. They make the minor momentary pain of exercise feel good all day long. That’s not all there is to the role of activity and exercise in making your life batter. An added outcome of regular exercise is the ability to control your weight.

Less body weight means less stress and trauma on your lower torso joints, i.e. the hips, knees and ankles. It makes sense that the more you weigh the more these joints have to work to stay healthy. Too much bodyweight can damage the cartilage, which in turn fosters the onset of arthritis and osteoarthritis and leads to joint implants.

Remember you will never exercise your way to more lean muscle mass through a high calorie diet. Eating or drinking too many calories will not be exercised away, contrary to what the machines are telling you about the caloric expenditure for X-amount of time on them.

270816 An introduction into strength and power training for all ages

270816 An introduction into strength and power training for all ages

It turns out there are effective actions you can do to positively alter your health. They can help improve your blood sugar and cholesterol levels, help improve your mood, make you stronger and more powerful, and at the same time make your bones stronger to help ward off fractures.

These are not the only benefits these actions, not by a long shot.

They can potentially help you avoid disability, frailty and retain that precious independence we all want to have as we age.

Strength training can do all of this.

It is a well-known fact that strength training offers all of the benefits previously mentioned, in addition to many others such as are listed in the following section from the Harvard Medical School.

“Practically any regular exercise benefits your health. Strength training specifically helps in the following ways:

  • Strengthens muscles
  • Strengthens bones
  • Prevents falls and fractures by improving balance and preserving power to correct missteps
  • Helps to control blood sugar
  • Relieves some of the load carried by the heart
  • Improves cholesterol levels
  • Improves the body’s ability to pluck oxygen and nutrients from the blood stream
  • Boosts metabolism even while sleeping  and thus helps keep weight within a healthy range
  • Prevents or eases lower back pain
  • Relieves arthritis pain and expands limited range of motion
  • Raises confidence , brightens mood, and helps fight mild to moderate depression
  • Wards off loss of independence by keeping muscles strong enough for routine tasks”

According to the Center for Disease Control (CDC) there is now a heightened awareness of the benefits of strength training. There is also the fact that only a small percentage of the American population have actually started a strength training program. This percentage is estimated at just slightly under 22% for men and 18% of the women in our nation who are strength training twice a week on a regular basis.

This percentage figure is way below the U.S. governments Healthy People 2010 goal of 30% of the adults in America who make strength training a part of their exercise program.

If you’ve never lifted weights before or done any type of resistance training the biggest barrier to starting may be knowing where to begin. This may be your situation, if so all you need to start is a comfortable pair of shoes and clothing. Adding to this, a solidly built chair, a few dumbbells and if you’re able to skip rope, a skip rope. This is all you need to get started. There, that wasn’t so difficult was it?

Since the health benefits of strength training are founded on its ability to protect against the onslaught of frailty, while at the same time making everyday tasks easier and more manageable it is essential that you begin sooner rather than later. The longer you wait the more your muscle tissue, bone density, and strength dwindle. If you don’t do something about your strength and power abilities you will soon find it difficult to walk upstairs, get up from a chair, carry groceries, and fend for yourself as an independent person.

Not only will you find it difficult to do the aforementioned tasks but also lacking strength leads to falls and that can mean incapacitating fractures. This in turn further compromises your ability to lead an active life. Strength training has a wealth of research backing its ability to effectively slow down and possibly reverse these life altering events.

Even if you are in your 70s, 80s, 90s and above, research has shown a dramatic increase in strength, power, agility, and mobility within 10 weeks of lifting weights 2 to 3 times a week. Now you have to admit that this is not a tremendous time commitment, especially considering the benefits to your health.

220816 Healthy movement

220816 Healthy movement

Healthy movement is beneficial to your body and at its lowest level, even some activity is better than doing nothing. If you are just starting out then gradually build up your endurance with 5 to 10 minute exercise breaks throughout the day. At the 10-minute level, your body begins to adapt and then noticeable changes become evident.

After you are able to exercise aerobically for at least 10 minutes, it is time to branch out by adding resistance exercises to the daily routine. One way to begin is by doing one 10-minute session of endurance work and then later on in the day doing 10-minutes of resistance training.

Alternate between aerobic and resistance training for at least thirty minutes for the day.

The aerobic exercises can be brisk walking, skipping rope, riding a bike or any other activity that is continuous and places a demand on your breathing and heart rate. After you are finished then cool down with static stretches, holding each one for fifteen to thirty seconds. Do this three to five times for each stretch.

For the resistance training start out with body weight calisthenics by doing 3-5 sets of fifteen to thirty bodyweight squats, push ups, calf raises, prone back extensions, curl ups, leg raises or others of your choosing. You can do these in a circuit or one exercise at a time. Stay with it for the full 10 minutes.

If you are over sixty-five, the health benefits of activity are just as important to you as they are to the younger people. Start slowly and build up your fitness levels over time. If you have chronic health problems, work around them and do what you can.

If you aren’t able to ride a bike or have access to a treadmill or other such equipment, then get one of the hand ergometers available at Costco for about $49.00 and exercise your upper body. Do counter top pushups by standing two or three feet away from a counter top and then doing pushups on it.

Do chair sits. Sit in and stand up from a chair without pushing on your legs with your hands as you stand up. Practice sitting down on a chair; standing up, walking away briskly for 10 feet, and then coming back and sitting in the chair again. Repeat this for a minute or more. This builds up leg strength and helps with your balance.

Practice your balance to help prevent falls by walking sideways, standing heel to toe; practicing the stork stand on one leg with the other bent ninety degrees at the hip and knee or any of the many other balancing exercises.

130816 Coordination and Fall Prevention

130816 Coordination and Fall Prevention

The premise is development and continued training of coordination and strength will help prevent falls from occurring.

Coordination is made up of many aspects, all of which contribute to the safe and efficient execution of daily tasks and sport participation. An oft-used definition describes coordination as the ability to successfully accomplish movement patterns that require the interrelated cooperation of various parts of the body to complete. These movements are completed with a minimum of effort and without tension or mental mistakes while doing so.

A properly constructed coordination training program will involve continual learning and subsequent perfecting of the basics which will follow a well thought out plan of attack. Consideration must be given to the following attributes of the program.

Continuous variation of the movement patterns, meaning inclusion of the acts of balancing, throwing, catching, jumping, and marching
Perfection of the basics of coordination as mentioned in an earlier paragraph (maintain a sense of rhythm, spatial orientation…)

Combinations of strength, strength speed, and endurance integrated within the coordination training will use the repetitive methods of achieving success in the development of coordination abilities. By using various methods during practice the body increases its repertoire of skills.

A very basic but productive coordination program is a combination of balance, quick controlled movements, mirroring another’s hand, arm and leg motions or executing familiar exercises in new positions. Other additions to the routine which are phased in on an irregular basis will be adding extra moves to an already mastered technique or exercise or doing them in different conditions such as on a balance pad or with perturbations via personal contact or elastic bands.

Of course each of these suggestions needs to be carefully evaluated by the individual or the individual and their doctor if osteoporosis is an issue. Broken bones derived from an exercise are not conducive to good bone health!
As would be expected the physiological basis of this component of living lies in the synchronization of the neurological motor processes of the body. These processes must function in such a manner as to excite one motor control center without a residual effect on another motor center directing another part of the body. Most individuals include agility and balance in the mix with coordination. Typically one will not see a well-coordinated person with deficits in agility, balance or strength. Additional attributes will also be seen in the coordinated ability to maintain a sense of rhythm, spatial orientation and kinesthetic differentiation along with proper reactions to sound or visual cues.

Coordination training has its roots in diversified movements, versatility and large global, expansive and expressive movements. The more exercises and movements that are mastered the better prepared the body will be to learn more complicated ones in the future. In order to vary the training, incorporate these twelve features into the program. Not all at once though. Explanations and examples follow.

1. Direction of movement changes
2. Vary the starting positions going into the movement
3. Change the finishing positions
4. Utilize larger ranges of movements
5. Fluctuate the pace of movement
6. Place time limitations on the movements
7. Add additional moves
8. Add additional tasks
9. Environmental changes
10. Practice coordination in an environmentally disturbed state
11. Changing responses to various cues for exercises that require a reaction to a signal
12. Performing another movement requiring coordination that upsets the balance and coordination of the previous move.

Direction of movement changes

Once a move is mastered it becomes second nature to repeat. Enlarging upon this natural pattern then becomes the training goal. For example when doing dumbbell curls it is easy to move both up and down at the same time or to do alternate arms but try moving one up for one repetition while simultaneously moving the other up for two repetitions.

Change the starting positions

Every exercise has a start, middle and finish position. A regular squat begins by standing upright with the bar on the back. And it normally ends the same way. Now start it in the down position. You will experience new challenges.

Change the finishing positions

As mentioned before all exercises have the three elements of start, middle and finish. In the previous example we started at the bottom of the lift. Now finish at the bottom instead of in the standing position.

Utilize larger ranges of movements

In some exercises the movements are very small compared to the larger gross movements of the body. The barbell curl can be made into a much greater range simply by ending with the elbows held high at shoulder level.

Fluctuate the pace of movement

Cadence counting is a reminder to keep smooth and on track with the exercise. The use of a metronome is a handy device for altering these patterns. Set one up for 30 beats per minute and keep up with it. Next set it for 50 beats and repeat the exercise or have your trainer or partner count in an off cadence manner as you exercise. The eccentric motion can be at a count of 1,2,3,4 where as the concentric is 1, 2. The next count could be at 1, 2 with the eccentric and the concentric also at 1, 2. The point is to disrupt the natural flow and force the body to accommodate to the new speed changes.

Place time limitations on the movements

This is similar to the preceding but in this case the exercise is executed an exact number of repetitions during a precise amount of time. Jumping up and landing ninety degrees from the starting position four times in fifteen seconds. Sticking the landing and in the correct ending position with each repetition.
Add additional moves

Additional moves added into an already mastered exercise develop the coordination process by adaptation of an altered motor control sequence. Jumping up and down while moving one arm up and the other down, or kicking the legs outward as you move your arms to the sides are examples of such added moves.

Add additional tasks to the exercise

This is a commonly used tactic for trainers on a limited time line. In the military press you could add shoulder shrugs top and bottom as the extra movements

Environmental condition changes

This implies adding extra weight to the athlete, altering the height of an obstacle that must be jumped, doing the exercises in water, in a very limited space or with distractions surrounding the athlete such as noise, crowded conditions in water.

Practice coordination in an environmentally disturbed state

Do the exercises while blindfolded, with added perturbations using tubing, elastic bands or partner disturbances to the balance practice positions. One example out of hundreds will be while standing heel-to-toe have a partner gently tug or push various parts of your body as you remain balanced and continuing on with the exercise.

Changing responses to various cues for exercises that require a reaction to a signal

In this case we are making the body adapt to external cues before performing a maneuver. For instance, a light could signal a squat whereas an audio signal would mean a jump squat was to be performed or both signals at the same time could mean a twisting jump squat where the athlete jumps up and turns a specific number of degrees before landing.

Performing another movement requiring coordination that upsets the balance and coordination of the previous move.

For example, spinning in a circle and then standing on one foot, doing a rolling forward somersault and then standing heel to toe immediately thereafter.

Each of the preceding examples are parts of a coordination training program; but simply practicing coordination is not enough to prevent falls from happening. It seems as though some falls are inevitable. Those that aren’t are the ones we are working on fixing at this juncture. Coordination without strength is an oxymoron; the two are mutually supportive and must be included in any sensible program.

Strength and coordination

A well coordinated person implies adequate strength to maneuver the body in such a fashion as to move gracefully with the utmost of efficiency while doing so. Adding extra weight to the body increases the demands made upon the coordination processes within the organism particularly if the balance properties are being challenged to any degree.

300716 Aerobic Fitness

300716 Aerobic Fitness

Aerobic conditioning is your body’s adaptations to working continuously with oxygen or in other words with air. It is also known as cardiorespiratory endurance or aerobic power. The word power indicates a strong response to imposed conditions.

Cardio work is a continuous activity that puts an increased demand on the heart, lungs, and circulatory systems of the body. Generally, large muscle groups of the body are involved for extended periods without a break, thus the term, ‘with air’. The original term “aerobics” came from the father of cardiovascular training, Dr. Kenneth Cooper, of the famed Cooper Institute.

It is a recognized fact that aerobic conditioning accomplishes all of the following:

  • It has the potential to increase life expectancy
  • Improvements occur in the overall quality of life
  • Overall improvements in health and well being
  • Reduces fatigue and increases the adaptability to meet the challenges of each day as they arise
  • It can improve appearance, posture, self confidence and self concept
  • Positive body composition changes occur with regular aerobic exercise
  • Muscular endurance and muscle tone changes are positive in nature
  • Stress maybe reduced
  • Improvements in relaxation ability and decreased sleep pattern disruptions
  • Positive cardiovascular changes and improved sport performance result from aerobic exercise
  • Reductions in blood pressure and cholesterol may result-studies indicate this to be true
  • Increased bone density due to the impact of the jogging or running
  • Seniors may become more independent
  • Finally, the ability to physically meet and hopefully overcome emergency situations

In preparing to aerobically exercise, remember that aerobics are only a part of a full conditioning program. Other necessary components include flexibility, strength and power, muscle endurance and a safe healthy body composition. In other words, be able to do the task at hand without carrying excess body fat around.

The keys then would be to follow this sequence before exercising for the first time.

  1. Complete a Physical Activities Readiness Questionnaire aka a PAR-Q
  2. Speak to a doctor before beginning any exercise program
  3. Begin slowly in your program-consult with a National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist (CSCS) or a NSCA Certified Personal Trainer (CPT)
  4. Always warm-up prior to exercising, get the pulse up and the breathing rate increased to meet the demands of the upcoming exercise session. After exercising then cool down and stretch.
  5. Follow the fitness triad prescription of flexibility, strength and cardiovascular through out the week
  6. Don’t overexert but stay within the guidelines for your age and experience-see number three above for a CSCS or CPT recommendation
  7. If you are sick or injured, don’t exercise. You can however exercise common sense and prevent any further delays in getting better by taking it easy for a short time until you are well again.
  8. Select a NSCA certified trainer

Cardiovascular training

How hard should you exercise aerobically will be determined by your age and current physical condition. The Tanaka formula is the most precise for figuring out the target heart rate range.

Figure your target heart rate using the Tanaka formula.

  • 207 – 70% of your age = Maximum heart rate
  • MHR – Resting heart rate taken as soon as you awake = Heart rate reserve
  • Heart rate reserve X 70% + resting heart rate = Heart rate target range

So why are so many aerobically out of shape? Is it due to a lack of desire, lack of time, or a lack of motivation? The reasons are many but the truth of the matter is this; “in order to make changes change is necessary”.(1)

Research has clearly shown the benefits of increased cardiovascular health in lowering blood pressure, cholesterol and other unhealthy heart and lung conditions. (2) Now is the time to make these positive life style changes.

Follow this sequence for a successful new beginning

  • Begin by seeing a doctor for an overall physical.
  • Set up your personal fitness goals
  • Dress for success. Wear good fitting walking, running or bicycling shoes. Dress in proper fitting clothing, layered in the winter and reflective in the summer.
  • Exercise EVERY SINGLE DAY by putting a check mark on the calendar to show yourself you CAN make the necessary changes to succeed.
  • Chart your progress everyday, write down how you did, how you felt. Make it your personal workout diary.
  • Drink enough to stay hydrated; your urine should be a pale yellow. If not and it is bright yellow and strong smelling then you are dehydrated unless you are taking in excessive vitamin B supplements
  • Progress slowly. Start out by walking, riding a bicycle and then finally by jogging and running. Vary the cardiovascular workout mode for added benefits.
  • Chart your target heart range and stay in it for the recommended amount of time for your age
  • Overload your body the correct way, i.e. don’t change any one variable by more than 10% each time. For example, if you are running for ten minutes add only 10% to the increase for the next level. In other words, add one minute. Gradually get used to the new time, or longer distance or faster pace, but only by 10% of the previous times, distance or pace.
  • Acclimatize your body to its new routine. Vary the load, intensity and frequency so your body does not become accustomed to these variables.
  • Make exercise a habit.

Safety cautions

  • Let someone know where you are going and for how long you will be gone
  • Exercise with a partner if you have a difficult time in remaining self motivated
  • Walk, run and ride in a safe legal manner, follow your state statues for engaging in these activities

Summary

Within the first SIX MONTHS, most people QUIT. Are you going to be one of them? Try these tricks of the trade to avoid dropping out of the exercise mode.

  • Make exercising FUN
  • Go at a comfortable yet challenging pace
  • Do more than just walk, run and bicycle. In other words, cross train.
  • Take music along with you. Just don’t have it blaring in your ears through an earplug. You cannot avoid danger if you can’t hear it coming.
  • Exercise the same time each day. Get it out of the way early or make it the last thing you treat yourself to at the end of the day. Make it natural and convenient. You will be better able to stick with it.
  • Keep records of your achievements each day

Follow the SMART goal setting method of:
S stands for specific
M stands for measurable
A is for achievable
R asks if it is a realistic goal
T indicates time ended.

In other words unless a goal is specific, measure able, achievable, realistic and time ended it is simply a dream with no starting or ending to it. Live your dream; don’t just dream of living it.

(1) Danny M. O’Dell, MA. CSCS,*D
(2) Research and resultant international conference presentation titled “The effects of exercise on blood pressure” by the author. Presentation made July 03 in Ottawa, Canada.

 

230716 Aerobic exercise do’s and don’ts

230716 Aerobic exercise do’s and don’ts

If you are using a pedometer, keep in mind that step counts are not particularly accurate when it comes to high intensity exercise measurements or of the quality of this type of exercise. You will be far better off getting a good heart rate monitor to track your exercise intensity. Once you have the monitor then set your sights on getting the necessary amount of minutes each day of cardio exercise.

The current recommendations of aerobic training are five days a week of moderate paced exercise for thirty to sixty minutes a day or at least one hundred and fifty minutes a week. On the other hand, if you are already doing this amount then up the ante and go for twenty to sixty minutes a day of vigorous-intensity exercise for at least seventy-five minutes a week.

020716 Age appropriate training plans

020716 Age appropriate training plans

Many young athletes are placed on a single sports track to what they, their parents and coaches believe is the road to success in their sport. However if the coaches and parents were up to date this would not be a one way street; instead it would be on multilane express way going in both directions with turn offs included. Young children need to be exposed to a variety of training methods. This exposure helps them develop, to the utmost, those physical skills necessary to compete at the higher levels.

Parents eager to have the next superstar are doing their child wrong by intently focusing in on one and only one sport. Let me explain.

Children naturally begin physical activity in a carefully pre-plotted course of normal development. During this transition into adulthood, and at certain periods of their lives, they become more responsive to external training conditions or physical stimulation toward acquiring specific skills. In many cases, girls will reach these stages a year or more before a boy will.

I am not saying the child will not develop on their own. I am saying that during these highly sensitive times in their lives they will be more susceptible to larger improvements in ability acquisition. Taking advantage of these times will vastly improve a child’s ability to function on the playing field.

For example, the development of motor abilities begins at an early age and continues on through adulthood. For instance, increases in the normal motor development abilities of training for absolute static strength a young girl aged seven to eight may begin training at low intensities while a boy would begin at ages eight through nine. This common age differential holds true almost across the board until each gender reaches their late teens.

However, training for explosive strength (the ability of the neuromuscular system to apply maximum force against a resistance in the shortest amount of time) carries with at a degree of danger to the young body. Training may begin with the girls around age ten to twelve with light exercises, but the boys should not start until they arrive at ages twelve through fourteen. This is simply a fact of nature; most girls develop earlier than most boys. It is only at age sixteen to eighteen when the boys can begin explosive strength training in earnest. At this time, their body will be in a receptive condition to make full use of the training.

Training for the different components of fitness also has periods of sensitive growth patterns for each sex. Both sexes can participate in and enhance their coordination skills beginning at age five with both being about equal in their ability to make positive improvements. This holds true up and past their twenties. A program containing coordination components is thus necessary throughout all of the training times.

The system of feedback between the nervous system and the physical activities is an important factor in the overall development, of and the adaptation, to the imposed training loads. Instituting various training combinations into the plan brings with it the ability to readily adapt to new conditions. These new conditions create new coordination patterns, which are useful in a variety of sport movements. Each combination of load, intensity, movement, and coordination forms the basis for new habits and helps to perfect the cooperation between the different body systems. This not only includes the neuromuscular but the metabolic functions of the body as well.

Even as we grow up, variety is still truly the spice of life.

Children and sports training, Drabik, J. Stadion Press, 1996

Ibid

250616 Older adult exercise guideline

250616 Older adult exercise guidelines

The previous adult guidelines apply to the older population but with a few moderate stipulations that are just for this group. If you are an older adult but are unable to do at least 150 minutes of medium intensity aerobic activity each week due to chronic health conditions then continue to do what you can do. It is far better to be a little active than none at all.

Let your physical abilities and health conditions guide your exercise response. Just don’t quit.

Exercises that help prevent falls by maintaining balance capabilities are essential to good health. Strength training keeps your muscles ready to prevent a fall should you find yourself losing your balance and beginning to fall. If you don’t have the strength to catch yourself then you will more than likely fall.

Schedule periodic discussions with your doctor to determine if the exercises you want to do are appropriate for your particular health conditions. Don’t delay going in if you have questions.

You can ride a stationary bike or use a hand device that allows you to pedal with your arms if you aren’t able to maintain your balance on a bike. Other options are to walk with a friend or joy a local fitness center.

If you decide to join a health center follow your gut instincts when it comes to the exercise program they put you on; if it doesn’t feel right don’t do it! Ask for clarification as to why you are supposed to be doing the exercises and then have the instructor demonstrate each one before you try it. If it hurts don’t do it, there are scores of other exercises that will provide a similar result.

If you decide to go it on your own plan on doing some cardio, strength training, flexibility, and balance training two to three times per week for twenty to thirty minutes a day. The thirty minutes a day is a high end number. Don’t kill yourself in these workouts. They should be enjoyable and fun to do. If not then change your program.

Most professional strength coaches or personal trainers will be more than happy to assist you, if not, go to another gym, and find someone with a little compassion. It’s not always about the membership and the money you pay to be a part of the club.

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