An Equation for Staying Fit
Better Fitness Tips for Seniors
Your Guide to Healthy Eating--eBook
Tips For Seniors
Those Who Want To Be Seniors!
An equation for staying fit
There are several tips and ways to stay fit. From the TV, to magazine ads there are many reminders to tell us how to stay fit. Nevertheless, there's an even easier tip to constantly remind us how to stay fit. Though it would not be the complete answer to all the wellness issues we may have, we can apply this as a prototype of simple measures. An equation for staying fit can be as simple to remember as one, plus two, plus three, equals 6.
We must begin an equation for staying fit with the first thing to remember: our life. We only have one body to maintain so it shouldn't be that hard to monitor. Another thing about “One” is that we only have one shot in this life to do this. Of course we may be able to correct certain health patterns when we stumble on, but how sure are we that we would still have that chance if the damage has already been done? Therefore, the “One” in this equation is our self.
“Two” in this context signifies that there are only two courses that we can select, the right and the wrong Course. In whatever life choice, we are bringing the self either closer to health or illness. Think of it as this way: we are the flag tied at the center of a rope in a tug of war. One end leads to illness and eventually death, the other to health and eventually longevity. Each minute that we do something, each food choice that we make, or even each day, we have to think “what side are we going to go to”
“Three” is relatively simple; it pertains to three parts of the day: morning, noon, and Night. In reference to this, a person has to plan out the activities. There are activities that are suitable in the morning, or maybe the afternoon, and also some personal activities that are appropriate for the evening. Any unplanned schedule and adherence would result to added strain, and consequently be detrimental to the self. Examples of activities that are beneficial in the morning are exercise, early morning sun, and breakfast. As for the afternoon, a little bit of recreation depending on your work schedule would be sufficient Evenings are good for cooling off, a walk in the neighbourhood, spend time with the family, and definitely sleep.
“Six” refers to the number of meals that one has to eat every day. Recent studies have shown that the average daily caloric requirement needed per day is best digested and absorbed if they were distributed into six small meals instead of three big ones as considered before. This allows the body to digest the food at a constant rate without flooding and causing the body to store extra nutrients into fat.
The one, plus two, plus three, equals six paradigm is an equation for staying fit which can be applied to almost anyone, even those who are recovering from illness, and those who haven’t undergone any major sickness yet.
Better Fitness for Seniors Tips
Everyone dreads and fears the aging process. As we age our bodies begin to shut down. Gradually our balance, stamina, endurance and energy levels can degrade and we become at higher risk for various diseases.
But, the truth is that going silver does not mean that your quality of life of should degrade, you can maintain an optimum level of health, vitality, and strength, so you can do all the things that you want to do and remain vibrant and active. And the way to achieve this is through regular exercise and improved fitness levels.
So, let’s get right down to business. For all seniors that are looking to age gracefully by implementing fitness into their weekly schedule here are 15 tips to send you in the right direction.
Don’t be afraid of anything.
Fear is overrated. If you are afraid to fall, afraid to sweat, afraid to get injured or afraid someone is going to laugh at you, then chances are a lot of this will happen. Get over it. Worry more about the good that will come from exercise and less about the bad.
Use good form.
This should be a no brainer, but a lot of people don’t know what good form is. Hire a personal trainer if you must, but do not try to do things with bad technique. You WILL end up getting hurt in this case.
Include weight training.
Weight training will strengthen your muscles, bones and connective tissue in one fell swoop. Target all of your major muscles to make sure you get a holistic benefit.
Work on balance.
As you get older, your balance diminishes and you are more prone to falling. By doing balance training, you will reverse this process before it can occur. Practice standing on one foot intermittently during the day and do weight training exercises on one foot.
Hop into the pool.
Water aerobics is a great form of exercise that improves strength and cardiovascular function with little if any impact. The warm water also feels really good on sore joints.
Work out barefoot.
Wearing padded sneakers with high heel lifts will actually compromise your balance. Strip away the shoes and go barefoot as much as possible.
Attend yoga class.
Compromised flexibility is another problem that occurs through aging. Go to specific senior’s yoga classes on a regular basis and you will not only increase your flexibility, but your mobility and strength as well.
Honour your diet.
Your diet has a lot to do with your fitness performance. If you eat crap all day long, then you can expect to perform like crap in your workouts. Follow a balanced diet that is high in whole, unprocessed foods.
Perform interval cardio.
You are never too old to work out at a high intensity. Just make sure it is done safely on a machine that will not cause excess impact to your joints like a bike, elliptical or stair stepper. Alternate your intensity back and forth between high and low. By doing this, you will not only increase your metabolism, but also get a boost of human growth hormone and testosterone, which can aid in muscle preservation.
Work out with a partner.
Not having or losing motivation is a major issue with people trying to get more fit. If you work out with a friend, you can hold each accountable and never miss a workout.
Follow the progressive overload model.
As you get into better shape through the weeks, increase your resistance, speed, incline and so on with whatever exercise you are doing. This will ensure that you will continually make progress.
Start off gradually.
You don’t want to go too hard too fast when you are trying to get fit.
Doing so can end up with an injury.
Get enough sleep.
Working out will make you more tired than usual and you want to have a high amount of energy in the gym. Make sure to get plenty of sleep so you excel with your workouts.
Drink plenty of water.
You need to be well hydrated when doing weight training and cardio. Drink water before, during and after your workouts, as well as through the course of the day. Your muscles will perform a lot better if you do.
Stay on the program.
Working out once a week or whenever you feel like it will not give you any results.
Aim to exercise at least THREE times a week.
Building up to five times a week.
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Wishing you and yours a long and happy life.
From the Team.