5 Reasons to Exercise as a Leading Edge Boomer.

Posted on April 27, 2015April 27, 2015 by Jeff

Improving and maintaining fitness is the most important thing we can do as we age. If you want to have the ability to do the same things at 80 that you did at 40 it’s all about maintaining and improving fitness. It’s never too early or too late to start. The key is being consistent and doing it.

It improves physical strength. The only thing separating any of us from a nursing home is the physical strength to take care of our self. Lose the strength we currently have due to an illness or a fall and boom we’re in a nursing home. Research shows us that men and women well into their 80’s and 90’s can increase muscular strength. The first step is doing it.

It improves glucose and insulin management. For years we’ve known that exercise makes our cells more sensitive to insulin and decrease risk for Type 2 diabetes. However combine a healthy diet with daily activity and you can reverse Type 2 diabetes and put it in remission without medication.

Decrease depression symptoms. Several studies have shown that exercise decreases depression symptoms as well or better than depression medication with none of the side effects. Include the added social aspect to a fitness class and you have the recipe for beating depression all together according to researchers.

It improves confidence. Research show that older adults who maintain or build physical strength increase confidence because they are able to do and enjoy the same things they did in their 40’s and 50’s. Increase your strength and see your confidence soar.

Decrease your pharmacy bill. Exercise is the best drug on the market. No drug out there has the health potential of exercise without any of the side effects. Daily exercise has the potential to improve blood pressure, decrease chronic systemic inflammation, prevent Type 2 diabetes, decrease the risk of heart disease, some cancers, and even Alzheimer’s.

Exercise is medicine

Get up and start moving today and improve yourself and your health. In the three short weeks my business has been opened I’ve had the incredible opportunity to meet a couple of leading edge boomers who are making huge strides in their fitness. They impress me everyday.

Strength Training: The Fountain of Youth

Posted on April 20, 2015April 20, 2015 by Jeff

I have trained men and women over the age of 65 for years. These men and women learn about the importance of strength and use the training to reset their chronological clock. The stronger they become the younger they look and feel.

Strength training is the fountain of youth and its available to anyone. Strength training has been found to lower blood pressure, improve glucose control, improve balance, increase sex drive and decrease body fat just to name a few. Men and women can increase strength well into their 90’s. The late Jack LaLanne still worked out 2 hours a day at age 94 and actually worked out with pneumonia the day before his death at age 96.

It’s never too late to begin and it only takes 30 minutes, 3-4 days per week to see results. Increasing lower body strength improves movement and decreases the risk of falling. Increasing upper body strength improves posture and helps with daily activities like opening jars and lifting heavy objects overhead without placing undue stress on the low back.

Start your youth movement today. Call 501-607-4974 begin getting stronger today! Over 65 strength training classes now forming at 11:15 and again at 11:50. 30 minute classes that cost less than $1 a day that have the potential to change your health.

I Cross Train Because I Run

Posted on April 20, 2015April 20, 2015 by Jeff

Between 1999 and 2008 I ran 7 marathons and more half marathons than I can count. I love running and still run but I train differently. As I’ve gotten older I’ve learned the importance of cross training.

While I was training for and doing marathons I learned somethings about my body. In 2008 I was asked to play on an intramural basketball team. Basketball is another sport I love. I hadn’t played in 6-7 years so I was excited about the opportunity to play again. I went to my first practice and realized I had lost flexibility and strength. I couldn’t even get into a defensive stance due to my flexibility losses and I was a step or two slower than everyone I guarded. I could run in a straight line all day but I couldn’t move or change directions well.

The next week I totally changed the way I trained. I would still run but my runs were shorter and more intense. I started teaching a cross training class that concentrated on strength, flexibility, interval training and moving in different directions. Over the next 6 months I changed my body and believe ot or not I got faster. In fact I became a faster runner at 40 than I was in my 20’s.

I now have fewer injuries, less low back pain and move better than ever. If you run but need to increase strength and flexibility try cross training 2-3 days per week. I promise it will take your running and health to a whole new level.

Fitness Boot Camp could take your running and health to a new level. Call me at 501-607-4974.

Five Exercises that Build Great Hips and Thighs

Posted on April 10, 2015April 19, 2015 by Jeff

Add these five exercises to your workout and develop great looking hips and thighs this summer. The key to success with any workout that’s going to change your body is consistency and over load with the exercises. Consistency means you need to do them at least 3 times per week and overload means you need to change the amount of weight and/or reps your doing.

Squats: Squats build and tone the glutes, quads and hamstrings. To perform squats correctly make sure you keep your weight back over the ankle and back of the heels and your lower leg should be perpendicular to the ground. When coming up out of the squat squeeze the butt and focus on pushing the hips through. If you do the squat right you will feel it in the butt the next day.

Back Lunges: Back lunges targets the glutes, quads and hamstrings. Step back with the left leg making sure the right knee stays at perfect 90o angle. Touch the left knee to the ground or close to the ground then drive it forward and stand straight pulling the hips through. If you begin to experience knee pain check the angle of the knee when going down. It may be helpful to hang on to something stable.

Lateral Band Walks: Lateral band walks target the glutes. Place a versa loop/band around both ankles and step sideways as wide as possible. Step 10-20 steps in each direction. Totally targets the backside.

Dead Lift: The dead lift targets the glutes, quads and hamstrings. I strongly suggest you have someone knowledgeable train you how to do the dead lift properly before doing it. A proper dead lift requires good hamstring flexibility or will require you to increase the height of the starting position. Drop the butt and make sure the core stays tight and the back stays flat. Keep the bar as close to the shin as possible. When lifting drag the bar up the shin while pulling the hips through and squeezing the butt. Lower the weight while maintaining a flat back and an intact core. Usually do no more than 3-5 at a time if the weight is heavy.

Jump Squats: Jump squats targets the glutes, quads and hamstrings while working the cardiovascular system as well. Don’t utilize weight with this exercise unless it’s a weight vest. Follow the same instructions for the squat above but this time you will thrust the hips forcefully enough to cause the feet to leave the ground. This is a great fat burning exercise.

Consistently placing these exercises into your workout will develop the hips and thighs you want this summer. Work hard and get the Results you Expect from Fitness.

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