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Beginning Runner: The Benefits of Water Aerobic Exercise
As beginning runners (or any runners for that matter!), we often tend to stick to the one thing we know: Running. And at Ordinary Runner (http://www.ordinaryrunner.com/) we certainly believe EVERYONE should be a runner! However, running does give us ...
Do You Have Diabetes? Symptoms of diabetes and how to address them
Diabetes mellitus is a condition resulting from the pancreas' inability to produce enough insulin, which is needed by the body to help create energy. A deficiency of or ineffectiveness of insulin leads to high glucose levels in the blood, thus, leading to ...
Twenty Ways to Stay Fit
Exercise is easier than ever. Fitness can be fun, summer or winter. Here are 20 easy and fun ways to start. 1. Take a walk. On a warm summer evening, take a walk with someone you love. Walking slowly, or briskly, can help burn calories from a big dinner. ...
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Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds.
The facts:- Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
- Older subjects show greater gains in muscle oxidative enzyme activities.
- Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
- Exercise can help arthritic patients by increasing strength and mobility.
Older people who exercise have:- Higher VO2max values and half the expected decrease in VO2max due to age
- Higher HDL cholesterol and lower LDL cholesterol
- Enhanced glucose tolerance and insulin sensitivity
- Greater strength, reaction time, and a lower risk of falling
- Increased bone density (reduced chance of osteoporosis)
Guidelines:- Always get a medical examination and clearance before starting an exercise program.
- All equipment should be safe and inspected regularly for defects.
- Training equipment should be located in an uncrowded area.
- There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
- Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
- Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
- Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
- Ensure all abdominal work is done on the floor and not on the Swiss Ball.
Only light lifting should be done above the head.- No isometric exercises.
For more information, go to Free Tips on Health and Exercise
Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. Ray has been involved in athlete development for the Olympics and world championships for 10 years, also lecturing at coaching accreditation courses.
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Water aerobics make it easier to give birth - News-Medical.Net
Research published in BioMed Central's open access journal Reproductive Health has shown that, as well as being safe, the gentle exercise has the benefit of making it easier to give birth. Rosa Pereira led a team of researchers from the University of ...
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