Fitness After Fifty

Fitness: You Can Watch Television and Burn Calories Too!

You don’t have to look very hard to find research articles that detail the odds of obesity, in relationship to the number of hours spent either watching television or sitting in front of the computer.  Researchers tell us that the metabolic rate associated with watching television is only slightly higher than sleeping.  Any thing else that you could be doing involves more energy expenditure, and that doesn’t even take into consideration all of those commercials about yummy high calorie foods.  It looks to me like they are just giving us one more thing to feel guilty about.

 

It doesn’t have to be that way.  If you use commercial time-outs to exercise instead of checking out the refrigerator contents you can beat this.  Television, after all, is what we do when we are bored or too brain dead to do anything else.  The average American watches about five hours of television a day.  One article that I read suggested keeping a set of weights, a yoga mat, and exercise CDs handy to guide you through some routines.  Then there are good old fashioned sit-ups, crunches, push-ups or jumping jacks that you can do during commercial breaks.  You can also strap on a pedometer and walk in place throughout a whole show, or if you are seriously into fitness you can park your treadmill or elliptical in front of the television.

 

An article by Karen Asp (Prevention, January 2005) talked about a TV friendly circuit design called Toning for Beginners. It alternates between moderate cardio moves during the shows to high-intensity bursts accompanied by muscle strengthening exercises to do during commercials.  She went on to describe a series of marches, lunges,  jog in place, jumping jacks, wall squats, triceps dips, and dumbbell twists, but I imagine that you could design your own routine just as easily.  I think you will find that commercials are really quite long and you can do a satisfying number of reps during that time frame.  So, don’t just sit there!

Zumba: Dance Your Way to Fitness At Any Age

Zumba is so new that my spell-check goes berserk every time I use it, but not so new that classes everywhere aren’t filled to overflowing.  Exercise buffs are all abuzz and are willing to try anything that might make exercise fun, and Zumba has caught the imagination of exercisers young and old.

 

Zumba is a high energy fitness program with its music and dance moves drawn from Latin American dance steps.  Zumba is easy for everyone, regardless of age or ability. The wild popularity is in the fact that it makes fitness fun.  When exercise is fun, you are more apt to stick with it.  Zumba has become so popular that you will even notice a Zumba Gold version that is friendlier to people who are getting older, people with limited mobility or simply for people who have never done Zumba before and want to ease into it gradually.

 

Zumba burns a significant number of calories because it is a form of interval training, in which you increase and decrease the intensity of your workout through varied rhythms and dance styles.  If you are arrhythmic and too shy to expose your ineptitude to the world, you can start out with a Zumba DVD that features the basic steps and routines, before putting them into real action in a group setting.

 

There is something very uplifting about dance, and what hooks people is that they have so much fun while moving to the beat of the music.  You do not have to know how to dance, you don’t need to memorize steps (well, I would because I have two left feet), you just relax and let yourself move to the music.

 

According to Beto Perez, who created Zumba and wrote a comprehensive book simply titled “Zumba”, you should be able to enjoy Zumba even if you find dance intimidating.  You can try her routines, using the DVD, in the privacy of your home until you get the hang of it.  After that, I think you will want to join a class because that is where the fun really begins. 

 

Once you get used to the idea that dance/exercise is not a competition to show who the best dancer is, you can loosen up and have a fun time.  There is no right and wrong, it is all about what you can achieve personally that counts.

 

Zumba qualifies as an aerobic activity by its prolonged rhythmic nature and because you are using your large muscle groups.  Dancing can raise your heartbeat from 120-160 beats per minute, hence building your hearts strength and endurance.  Zumba also incorporates elements of strength training and flexibility as has you bending and moving in every possible direction.  The music motivates you to do conditioning exercises with more intensity than if you were trying to do them on your own.  Core strength isn’t ignored either.  Zumba works your entire body and naturally works all of the muscles that support your torso and help you stand tall.  Don’t forget fat burning.  The real beauty of Zumba is its high calorie burn.  You can burn 600-1000 calories an hour, depending on if you dance delicately or really work at it until you are drenched.  Zumba, as you can see, is a total body workout.

 

You do not have to struggle to follow combination steps or transitions, but instead can concentrate on naturally moving your body in new and different ways.  Are you still skeptical?  The author suggests studying the book and instructionally DVD.  Simply follow along and you will be able to follow the routines easily.

 

What to wear?  Hmmm, we all want to look good, right?  Half the fun of a new exercise routine is dressing the part.  You can find all kinds of moisture wicking outfits that make you look great, but investing in a good sports bra for gals or non-binding athletic supporters for guys is probably the most important.  The second most important item is a pair of supportive shoes.  You want to wear sturdy, well cushioned exercise shoes that are light but offer good support.  She suggests an aerobic shoe, a court shoe or a jazz sneaker.  Otherwise, just remember that Zumba routines require a lot movement so your clothing needs to be loose and comfortable.  I peaked in at a class the other day and saw everything from long dresses to jeans gracing the exercisers.

 

Exercising: The Warm-Up and Cool Downs are Important Too

 Two of the most crucial parts of a workout, the warm-up and the cool down, are often ignored.  Many of us are in such a hurry to get to the meat of the workout that we forget how important it is to prepare our bodies for action.

 

An article by Heath Matthews for McClatchy-Tribune Business News (Sept 6, 2009) discusses how to get gym-ready.   A workout, he cautions, is a three step process which includes a warm-up, the main workout, and then a cool down.

 

The first thing to do, of course, is warm up really well.  This allows your body to go from a state of rest to a state of activity.  Stretching at this point may not be the answer.  Research is now telling us that just stretching before you exercise does nothing to either increase your flexibility or prevent injuries.  Instead, the best warm-up is a slow, gentle version of whatever activity you are preparing to engage in.  This involves raising the body temperature, stretching the joints and muscles, and engaging your core.  The hardest part for most of is that the experts recommend 15-20 minutes for both the warm-up and the cool down, and this just plain takes too much time.  I have a tendency to only do 5 minutes worth and then wonder why I am stiff and sore the next day.

 

It makes sense though.  A good warm-up warms your muscles and lubricates your joints before you start.   You should be sweating lightly and your muscles should feel warm and fully stretched. The warm-up should have eased any stiffness and discomfort left over from your last workout and you should be breathing 25-50% harder than normal.   What do you think?  You can’t tell me that I am the only one who doesn’t want to take the time to warm up properly?

 

Warming up is important for sports enthusiasts too.  A brief warm-up walk before a jog or a short jog before a tennis match will help your coordination and make your muscles ready for action.  Warming up gently to the point of breaking a sweat and feeling comfortable helps with flexibility and prevents injury.

 

The cool down is the warm-up in reverse.  It requires the same amount of time and is vital to slowly re-establishing normal circulation.  Continue moving as you slow your pace to transition back to a resting state.  This should allow your heart rate to return to its near resting level.  A good cool down gradually decreases your heart rate and body temperature and helps prevent muscle cramping and soreness.  Once you finish your cool down, it is time to stretch.

 

If you are plagued with cramping and muscle soreness it just might be because you aren’t taking the time to warm-up and cool down properly. Fitness buffs over the age of 50 notice aches and pains more than when they were younger, so it is even more important to add in that extra 30 minutes.  I am now thinking that it might be better to cut a few minutes out of the heart of the workout rather than skipping the warm-up and cool down.

 

Staying Cool While Exercising

I no longer need an excuse for night sweats and hot flashes but I do continue to get very warm while I am exercising, especially during the warm summer months when the gym (in my estimation) is too warm.  What do you do if you are one of those persons who sweat profusely when on the treadmill or racing around on the tennis courts? 

I found an article in the McClatchy-Tribune Business (July 21, 2008) by Ariel Hansen, that discussed ways to stay cool while working-out.  Most of her tidbits had to do with exercising out-of-doors, but I don’t see why the same suggestions wouldn’t hold true for those of us melting on the treadmill.  Her thoughts include:

 

• Adequate fluid replacement.  The main source of cooling is sweating and the body needs to replace that water.  She advised drinking 15-20 minutes before starting a workout program and then sipping often while your activity is in progress.

 

• Acclimate yourself.  Even supposedly cool gyms seem warm during the heat of the summer.  If you feel warmer than usual it isn’t remiss if you tone down your level of exertion a bit.  This is especially important if you are overweight, under weight, elderly or pregnant.

 

• Select exercise clothing that will wick moisture away from your body.  Wear loose clothing and socks that don’t hold odor and will let your feet breath.  If your feet sweat a lot you are familiar with that drenched icky foot feeling.

 

• While on a cruise ship I was introduced to the idea of iced towels that they kept in a small refrigerator, and I thought that was the best thing ever.  On your own you might consider using an ice pack scarf.  The blood rushing past the cooled skin helps cool the rest of the body, or so they say.

 

There was a second article published in The Wall Street Journal (July 13, 2010) by Laura Johannes about modern technological advances along these lines.  She talked about the growing number of companies that are now marketing personal cooling devices that (hopefully) keep you exercising longer and harder.

 

Personal cooling devices include a range of items that are designed to bring down your core temperature before or during your exercise periods.  They are generally filled with ice water or a cooling gel (need to be refrigerated before using).  Some of them are quite complicated and are still being tested, but small ones such as neck coolers, bonnets and cool strips for anywhere on your body piqued my interest.  In particular a strap on gel-pack for your palm that keep cold for 30 minutes or longer

 

Doctors caution that you should not count on these devices to prevent real heat stress or exhaustion, but I think we all might be a heck of a lot more comfortable if our sports bras, shirts and socks weren’t soaking wet.

 

 

 

 

Pilates Provides Health Benefits for People Over 50

 Physiotherapists, osteopaths, and doctors are recommending the holistic approach of Pilates as one of the safest forms of exercise today.  All of the movements in Pilates are controlled and are considered low impact, which places very little stress on the body.  Earlier versions tended to scare off the senior exerciser but instructors have recognized that a newer version is just what the doctor ordered.  Exercises like these are especially important for older people who are facing loss of mobility and who want to improve their posture, balance, strength, and stamina.

 

Pilates builds on your body’s core strength and improves posture, flexibility and balance through a series of low impact conditioning and strengthening exercises.  Older people with arthritis, osteoporosis, high blood pressure, pelvic floor issues, declining mobility and balance issues have exhibiting outstanding results from these programs.

 

Pilates is an exercise program that focuses on the core muscles and ultimately works the entire body.  The movements are slow and precise and the instructions easy to follow.  It is low impact and geared toward preventing injuries.  The benefits are huge.  Regular mat Pilates leads to better posture, stronger abdominal muscles, better balance and increased bone density.  Disavow yourself of the notion that Pilates is too hard if you are not a hard core fitness geek.   Find a class that you love and consider making Pilates the core of your entire exercise program. Think of Pilates as a holistic approach to exercise.

Senior Fitness: Is The Aging Athlete here To Stay?

 It wasn’t that long ago that getting in shape just means donning a pair or tennis shoes and the rattiest sweat pants in your closet and then just doing your thing.  Nowadays everyone seems to think that they need the best equipment and the perfect outfit in order to make “fitness” happen.

 

We may not be professionals but at least we like to think of ourselves as amateur athletes.  Savvy marketers are taking a second look at the senior market.  Older men and women athletic hopefuls have found their second wind, and now have the time and money to indulge in all of the extras.  Whether it is the specter of bulging waistlines or the comfort of knowing that you have a bottle of Ibuprofen on your night stand, the senior element is ready to rock and roll.  An article about “Athletic Aging,” by Mac Margolis (Newsweek, February 20, 2006) lays it on the line about what is going on now that the fitness generation is growing older.

 

Amateur athletes want it all.  They are bombarded by hundreds of products that keep track of steps, calories and heartbeats.  The “right” clothing breathes, wicks away moisture and filters odors.  Your fancy treadmill may even remember your name, past performances, and other vital statistics to help motivate you to be the best that you can be.

 

Baby Boomers have spent an entire lifetime being in charge and are looking at retirement as just another phase in their development.  The thoughts of slow deterioration accompanied by the high cost of health care is a powerful motivator when it comes to getting people off of their butts and back into the gym.  Doctors preach prevention and the gym scene is following suit.  The focus today is keeping people motivated and injury free.

 

Equipment trends come and go, but the need to exercise is constant.  Our sedentary lifestyles have become our worst enemy.  Lifestyle disorders have lead to all sorts of problems and none of them are conducive to maintaining a healthy lifestyle, but it is still difficult to get adults to change their behaviors. The good news is that you don’t have to run a marathon to stay in shape.  Researchers agree that improving balance, coordination and agility are more important than working on six-pack abs and bulging biceps. 

 

Fortunately a modest change in your lifestyle can make a big difference.  A more practical approach to getting people to exercise is taking hold, but if wearing the right outfit makes you feel good and the right shoes make you feel like you can fly, why not go for it?  If pedometers, heart monitors, and computer programs make working out more fun they are worth every penny.  Scientists are hopeful that their message is clear when it comes to motivating an aging world to keep in better shape.

Exercise Motivation: A Gentle Nudge to Get You to the Gym

 After years of working out I have developed a pretty good quilt system that serves to get me to the gym on a regular basis.  Fitness centers do a thriving business based on our desire to be fit and shapely, but the dropout rate is high and we have trouble following through.  Guilt or no guilt, what is it going to take to keep you motivated?

 

The Wall Street Journal featured a story by Kevin Heliker (May 18, 2010) about the power of a gentle nudge.  The article described a research study that was based on motivating people to go to the gym with a system of telephone reminders.  This sounds like a great idea, but my housekeeping motivators that I get every morning from the “Fly Lady,” have yet to keep me on track. The e-mails keep coming and I keep deleting them but refuse to cancel my subscription because someday I am going to try again.  I think I feel that my house would fall into total disarray without those daily reminders to at least make me feel guilty.   It all has to do with that guilt thing, so I am thinking that reminder calls might not be such a bad idea.

 

The study indicated that a small amount of social support, ranging from friends to encourage each other, meetings with fitness instructors etc. really can make a difference.  Exercise researchers estimate that nearly all sedentary people have resolved and failed to maintain an exercise program.  The study involved either human or computer phone calls at regular intervals to check in with you to see if you are still on track.  It was designed to be encouraging rather than chastising.

 

The study indicates that if you can get the participants through eight weeks of regular exercising your innate guilt monitor will kick in.  You would think this would work with the housekeeping thing, wouldn’t you?  Eight weeks sounds like a long time though, but I live in hope.

 

Social support is important and that is the one thing that is lacking on those solitary trips to the gym.  It is hard enough to self motivate without trying to nag or cajole someone else to join you.  As an adult it is hard to find a friend with the same schedule that you have.  Group activities are the answer I suppose but not quite the same thing.  Swimmers, for example, who join a master’s group, do better than someone who just goes to the pool to swim laps. Still, surveys show that 60% of Americans prefer working out alone, especially people who are middle aged or older.  They don’t like having their exercise schedule hooked in to someone else’s.

 

The telephone study interventions have proved to be quite effective when it comes to increasing the exercise levels of sedentary people. Some gyms have begun to incorporate exercise-adherence plans in their studios to help people solve their own exercise problems.  Some form of accountability seems to be the answer.