Fitness By Frank Adornato
When we’re young we have a lot of energy; our bodies are strong and flexible. But as we age, as early as our 40’s, our bodies start to change. It’s not noticeable at first but with time our joints, ligaments, and tendons become more rigid and we feel “stiff”. We may favor a sore joint and lean on one leg or use one arm more than the other, and this leads to a loss of balance and body symmetry. We start to lose muscle mass and bone density which affects our overall strength. As a result of these changes, we become less active and we start to fall down the rabbit hole towards “old age.”
Sounds scary I know, but don’t despair! There are things you can do to postpone, reduce and even counteract these changes and live an active, healthier longer life.
To start, stretch daily. We often see athletes stretching before and after a workout, but stretching is not just for competitive athletes. Stretching is vital to everyone’s good health. Stretching promotes blood circulation and brain activity, decreases body aches and pains, and increases your energy level. Start each day with stretches and easy movements. Regardless of how much athletic activity you do during the day, a morning stretch will help you wake up and feel better. If morning stretching doesn’t appeal to you, choose whatever time of day works for you, and keep at it daily.
Strength training, i.e, using weights, stretch cords, or other forms of resistance offers many health and fitness benefits. In addition to strengthening muscles and bones, it helps you lose weight and keep the weight off. It also promotes better body biomechanics, symmetry and balance, all of which help prevent injury. It’s ideal to include strength training three times a week in your routine, with a rest day between.
A sub-set of strength training is to build a strong core. Your core muscles are those from your neck to your pelvis. A strong core will help prevent lower back pain, improve your posture and balance. Work your core three to five days a week.
Cardio exercise is any exercise that increases your heart rate for a prolonged period of time. Common examples are running, walking, cycling, swimming, kick boxing, aerobic classes, etc. Doing cardio for 30 minutes or more five times a week will strengthen your heart, increase your lung capacity, burn calories, and reduce your risk for heart disease.
Eating well is the foundation to good health. It’s not just how much you eat, but the quality of the food you eat that is important. Keep portions small, about the size of your fist. Eat slowly since it takes a little while for your brain to signal that you’re full. If you eat too fast you’ll eat more than you need or want. Consume foods that are moderate in complex carbohydrates, protein and healthy fats, and low in sugar.
Frank Adornato
Frank Adornato is an author, speaker, triathlete, college certified wellness coach and trainer. He is a five-time Ironman finisher, including two finishes at the World Championship Ironman in Kona, Hawaii. He and his wife Judy live in St. Petersburg. For more information on Frank and the training services he provides, visit his website at www.triitall.com.