Barriers To Exercising? Don’t Let Your Age Be One Of Them

As we get older, we may be absolutely determined to stay fit and healthy. In our forties, we may have made a pact with ourselves to never stop those fitness classes, or give up our gym membership. But as we approach our sixties and beyond, suddenly we are faced with far more barriers to exercising and fitness than we ever expected. We worked hard, and we were careful, and yet these problems still reared their ugly heads. Aging can be a constant battle, but thankfully, technologies are here to help.

In our fifties, we start to get the first tasters of what it is like to feel old. The body refuses to recover quickly from over exertion, and a weekend with the grandkids needs a week to get over! Most of us are wearing reading glasses, and a lot of us are concerned about cholesterol or high blood pressure. All of these things become barriers to us continuing our strict exercise regimes. We need a day off, which can easily become two, three or a week. This disruption then makes it incredibly hard to get back into at all!

If your sport is swimming, but your eyesight isn’t up to much without glasses, it can be quite frightening trying to use the pool with limited vision. However, there are swimming goggles out there that can closely match most prescription eyewear, making it much safer for you to navigate the pool. Prescription sports sunglasses are available too, so don’t be put off your sport if your eyesight isn’t what it used to be.

When we are exercising, most of us like to have our favorite pumping tunes to push us on. But when our hearing isn’t great, it can actually be quite unpleasant trying to listen to music. Fortunately, there are hearing aids like ReSound that allow us to use our iPods without disruption. We can enjoy ambient sounds without being overwhelmed, and we can follow instructions from teammates in group sports sessions. There are links to Alzheimer’s with hearing loss, so always get any concerns checked out.

Recovery times after activity do increase when we are older. You can overcome these things by adding time and stretches to your warm up and cool down sessions to match your age. If you had a two minute warm up ten years ago, try a five minute one now. The more you stretch and prepare, the less impactful the exercise. Take more sports massage sessions too. Remember some medications that we take at this time of life will also affect our bodies when we exercise. Read the labels carefully.

RM Elegant Gym

Image source: https://flic.kr/p/6jiq75

 

The types of activity that we do as we mature may need a little tweaking. Rugby may be too dangerous in a scrum if you suffer osteoarthritis, but a lot of the game can still be enjoyed in middle age. Use appropriate supports for parts of the body that are a little more worn than others, like knees and backs. Keep your weight in the mid range for your age, so you have enough fat on your body to protect the bones, but not so much you are adding undue pressure to the joints. Enjoy life to the max – in moderation!

Share Button

There Is No Excuse For Not Working Out – You Can Even Do it At Home Without Equipment

Nowadays, we are faced with a huge problem in terms of health. We are looking at a worrisome situation in which most people do not even consider working out. Comparing this with the years of the Roman Empire, when it was obligatory to do some sort of physical activity, brings in something that has to be addressed properly.

workout at home

image courtesy of pixabay.com

There are many different reasons why people say they do not work out. The most common ones are the following:

  • I do not have time to go to the gym
  • I do not have money to go to the gym
  • I do not have money to buy supplements
  • I do not like people looking at me
  • I do not know what to do

Believe it or not, absolutely all of these are just excuses and you can so easily end up reaching the goals that you have without even going to the gym for one day in your entire life. Not all the athletes started their way towards a successful sports career through a gym membership.

Everything that you need in order to lose weight or put on muscle mass is already available in your home. This is the one thing that nobody actually understands when thinking about the various reasons why not to go to the gym. If you take a look on YouTube, you will even notice full body workouts that only require you to have a broom and 2 chairs.

When referring to the financial aspect, working out from home is cheap. Even those that currently want to attend medical billing and coding schools in Los Angeles can get to work from home, make enough money and build a home gym. We can give you countless examples that highlight the fact that you do not need a lot of money in order to work out.

When referring to the supplements, this is just a misconception. Think about what happened when supplements did not exist. There were still a lot of people out there that were full of muscles. Supplementation is exactly what the term implies, something extra that you take in order to reach better or faster results. All that you really need in order to reach any fitness related goal is proper nutrition. There are so many sites out there to tech you what you have to do.

At the end of the day, everything boils down to your wishes and personal needs. It is not at all difficult to find all the information that you need in order to reach any fitness goal you may have. All that you really need to do is use the internet. In the event that you cannot find the exact answer that you need, you can always join fitness forums and ask. The community that surrounds the fitness industry is really connected and can easily give you all the information that is necessary. It is not that difficult. Just remain motivated and focus on all that you can do at home.

Share Button

Swimming, a Healthy All-round Activity for a Lifetime

Swimming is not only for recreation and sports, it is a healthy all-round activity that you can continue for a lifetime. Doing a regular swim is a great workout as the whole body needs to move against the resistance of the water, thus keeping you fit aside from having fun.

Splashing around maybe considered as a low-impact activity but has a lot of mental and physical health benefits:

  • Builds strength and tones muscles
  • Builds endurance and cardiovascular fitness
  • Alleviates stress
  • Helps a lot in maintaining a healthy heart and lungs
  • Better weight management
  • Improves flexibility

Swimming is a relaxing and peaceful form of exercise yet best be certain you know how to swim and do so in a safe environment. Below is a Premier Pools infographic that illustrates the many health benefits of swimming.

Premier Pools INFOGRAPHICS

Share Button

How Does Exercise Affect Dopamine And Serotonin Levels?

There are so many things that are not understood about fitness and working out. The truth is that people just tend to look online for quick fixes and do not understand that processes like weight loss and muscle building are really complex. You need to know a lot about this subject and this basically means that education is paramount for your success.

Not many things are known about dopamine and serotonin. These are 2 chemicals that are naturally produced in your brain. They are neurotransmitters that will improve your mood and will protect against various possible mental health disorders. You should know that serotonin will be produced through cardio exercises, decreasing hostility and depression while improving agreeable social behavior. Adequate production of dopamine will improve long term memory and mood. Dopamine will stimulate pleasurable feelings inside your brain, leading towards what is normally referred to as runners high.

 

jogger-pixabay

 

The good news is that there are various ways to increase dopamine and serotonin. The easiest option you should consider is going through cardio workouts. To put it as simple as possible, serotonin will be released right after cardio will wear the body out.

The only problem is that cardio exercises will increase body serotonin levels only when the body reaches a certain level of fatigue, one that also includes mental fatigue. With dopamine, different studies did not bring in suitable results in order to gain a conclusion. However, it is believed that exercises will also increase dopamine levels inside the body.

We have to understand the fact that it is really important to work out and to do all that you can in order to get your body to the next level. That will affect your mental side too. Exercising is quite difficult to understand because we naturally tend to start learning about things that we need only when we absolutely need them. You need to do all that you can in order to take advantage of what the body can naturally produce, including serotonin and dopamine.

On the whole, exercise naturally affects serotonin and dopamine levels by increasing the quantities that appear inside your body. This brings in numerous possible advantages for your body. Have patience and basically read all that you can about various exercises that you can do and that you should use based on the goals you have at the moment. Combine everything with a proper diet and always make sure that you have enough rest.

Share Button

Taking Care Of Your Heart During Exercise: Separating Fact From Fiction

Looking after your heart is imperative. So many of us are aware of this and take positive steps to leading a well-rounded, healthy and active lifestyle. For many of us, we are keen to go running or slog it out in the gym. We are careful with what we eat. We are eager to make sure that our bodies remain a temple.

But, you also need to be aware of how to look after your heart when you are in the throes of your exercise regimen. After all, exercise should be good for your heart, not bad for it.

Here are some ways that you can exercise more thoroughly and ensure that your heart is getting the benefits.

 

Jae in the Gym

Photo credits to: Sascha Wenninger on Flickr – https://flic.kr/p/hL8x8u

 

Exercising in the Heat

For some, the thought of being in the gym is too much to bear. If you love exercising in the outdoors, it’s vital that you are aware of how the heat combined with exercise can impact on your heart. In the summer, it is important that you take steps to keep cool. Your heart will be working twice as hard. So, you need to make sure that you are hydrated. Drink water while you exercise. Avoid high-calorie sports drinks. These will not maximise your bodily floods. Drinking plenty of water will keep your heart happy and stop you from passing out.

 

Keeping Cool

Keeping cool is vital while you train. Your body is prone to overheating. So, with this in mind, you need to find ways of keeping your cool while you exercise. It is said ‘sweat is fat crying’ but you also need to make sure that you are not overdoing it on your heart. Make sure that you take rest breaks in between training. A quick one minute of recouping is necessary for your heart to catch up. Try to keep under a fan while you train or make sure that you train outdoors in the winter. Keeping cool is essential for your heart’s health.

 

Don’t Over Do It: Check Your Heart Rate

If you train and exercise within the gym, you need to be aware of the MHR scale on the machines that you are using. Should you hold onto the cross trainer, you will be aware of your heart and how quickly it is beating. The machine will interject your workout with your heart rate. If it goes above the threshold, take your workout down a notch. This is important if you suffer from ventricular tachycardia as you may be prone to a heart attack,

 

There are some simple ways that you can ensure that you are not overdoing it. For the average thirty-year-old, you should aim for 95 to 162 beats per minute. At 100% MHR your heart can do 190 BPM. However, this can be dangerous for your health. You need to make sure that you are maximising your workout and keeping your ticker in excellent condition. You don’t have to push yourself to the max. You can take a step back and keep your health in check.

Share Button

6 Things You Should Ask Your Personal Trainer

When undertaking any training program, it is important that you ask you trainer as many relevant questions as possible in order to establish exactly what will be involved and the best means of making the most of your time. You will also want to receive reassurance that your personal trainer is fully qualified and has your best interests at heart. If you happen to be a resident of Victoria’s state capital you might even want to enquire about gym membership prices in Melbourne. Regular sessions at a good gym could prove to be a great means of augmenting your sessions with a personal trainer.

 

gym training

image credit: photostock – freedigitalphotos.net

 

Below is a list of 6 questions that you should ask your personal trainer:

 

1. Eating before & after a workout

Many people are unsure of exactly what and when they should eat before and after a workout. A good personal trainer would normally provide a diet sheet as part of the service, but it could be necessary to clarify any points of uncertainty and to inform your trainer of any allergies and food intolerances that you might have.

 

2. Frequency of training

If you happen to have an existing physically debility or injury, it is important that you discuss this with your personal trainer. Also, if you are planning on augmenting your program by making regular use of a gym, your trainer will need to be made aware of this in order to adjust your regime accordingly.

 

3. Professional qualifications

Never be afraid or embarrassed to ask your trainer about his or her qualifications. After all, you will be the one that is paying good money for this particular service and you have every right to be certain that you are in the safe hands of a fully qualified professional. Ask to see certificates and documents in order to establish the facts beforehand. A reputable trainer would have no problem at all in providing his or her credentials as proof of competency.

 

4. Professional Liability Insurance

It is an absolute must that you ask your trainer for proof of professional liability insurance. Failure to provide proof would be a clear indication that the trainer in question is not insurable and is failing to abide by the professional standards of his or her industry. Once again, do not be afraid to ask as it is your health and safety that is of primary concern.

 

5. Criteria

Be sure to ask exactly what criteria that your trainer would be using when determining your exercise programme. You should expect to be informed by your trainer that he or she intends to carry out a full assessment to determine your individual needs. What you do not want to hear is that your trainer will be providing you with a comprehensive programme that will cover all aspects of a standard training programme. If this happens to be the answer that you receive then you will know that you are not dealing with a reputable professional and your best bet would be to end the discussion right there and then.

 

6. Personal Suitability

Although your trainer might well fulfil all of the aforementioned criteria, you will still need to establish their suitability to your individual needs. If they have had no experience of training someone of your particular age group or physical disposition, it could well be the case that he or she is unsuitable for the task.

 

Summary

The hiring of a personal trainer is not a decision that should be taken lightly. A reputable personal trainer should be able to tick all the right boxes when answering your questions.

 

 

 

 

Share Button