Rest and Recovery are generic terms meaning a return to a “state of readiness”. Recovery will provide a replenishment of nutrients and energy stores. In the last article you learned about the importance of long-term rest and recovery. That included sleep and a day off from strenuous exercise about once a week.

So long-term recovery is the between workouts, and short-term recovery is related to rest during your workout. Okay, this can get a bit tricky so stay with me here. There are two ways we will look at short-term recovery: 1) interval training during cardiovascular exercise and 2) rest while strength training.  I am going to skip the strength training topic and go into interval training and why you want to incorporate this into your exercise routine.

Interval training during cardiovascular exercise will take you to the next level of fitness. Adding intervals to your workout is also a great way to cross train. (A topic we will cover more at another time).

If you have been consistent (I mean consistent on your cardio program), and have a base of about 4 to 6 weeks then you are ready to start interval training. You lucky dog!   It’s not rocket science so don’t let this concept scare you! Interval training is simply alternating bursts of more intense activity with… you guessed it, rest and recovery! The deal with interval training is really great, (you can tell I live an exciting life). It will make your workouts more interesting, it’s a fat burner, helps prevent injuries, uses more calories, makes you fitter and its free. What a deal!

I’d like to explain the nitty gritty of what’s going on physiologically. I think the more you understand your body’s physics the easier it is to do the work outs, and better than that the more exciting and inspirational it is. I have a philosophy that “with knowledge comes motivation.” I have always trained myself and others in this manner.  With understanding why it is you are putting your body through this “torture” you are more likely going to stick to it.

Interval training defined:  Interval training works the aerobic (with oxygen) and the anaerobic (without oxygen) system. These two systems use different fuel sources to work. During high intensity efforts the body burns glycogen which is stored in muscles.  The by-product is lactic acid which is that stuff that burns and makes you make funny faces while training. That is called oxygen debt. During the R and R phase of the interval your heart and lungs work to pay back this debt and clean out the lactic acid. And then you do it again and again until its time to go home and brag to your friends and loved ones about what a great workout you had!

This respective form of training leads to the something we call “adaptation response”. See all the cool stuff you are learning today. The body starts to build new road ways to the muscles. These road ways are called capillaries. With new capillaries you are better able to take in and deliver oxygen to the working muscles. The muscles then respond by having higher tolerance to the lactic acid. We call that “lactic acid tolerance”. The heart muscle gets stronger and the whole cardiovascular system is improved and better than that you feel good even when you are doing intervals.

Apply interval training to just about any movement you like, walking, jogging, swimming, and elliptical, rowing and roller skates.

w   Set some attainable goals before the workout.

w   Warm up

w   Stay steady and consistent

w   Be sure to get to full recovery during the rest interval (this is a very important part of the picture).

w   The way to improve is to build intensity (higher heart rate) and duration, but not in the same workout.

Here are a few examples that I like:

1. Short bursts. 15 to 30 seconds going as hard as you can. 1 to 2 minute recovery.
2. Sustains. 3 to 6 minutes holding a steady but anaerobic pace. 3 to 5 minute recovery.
3. Pyramids: 1, 2, 3, 4, 5 minute intervals with appropriate recovery and then back down.

Its fun to mix it up and add intervals to your workouts a couple of times per week. Remember to set goals within your reach and let the adaptation do its work and trust that it will work and you will get fitter.

The key is being consistent and trying to incorporate some fitness in your day every day. I promise you, you will see and feel the results.

Yours in good health- Janice

I bet you thought you would not hear me talk of this subject, rest.

Yes I do take rest days, although I will be honest with you, this is an area I personally have trouble with. As you get more and more into fitness you may find yourself having emotional issues over a rest day. Don’t laugh it happens!

Rest is important and I will tell you why and how to incorporate rest in your week as well as into your workout.

Recovery is a generic term used to describe a return to a state of readiness. It could apply to a number of things in life. In fitness “recovery” means a physical and/or a mental break. Whether you are weekend warrior (which I hope you are not), a high performance athlete, (which I visualize for you), or you exercise for general health and good looks; recovering is essential for success and progress.  Recovery will provide a replenishment of nutrients and energy stores, (remember that term from my last article, hint: muscle glycogen), muscle repair and rebuild and last but not least a mental break.  Like “Ahhh, a day off!”

There are a variety of categories of recovery that can be broken down into long-term and short-term. We will start with long-term since it’s one I know you already know how to do- sleep. I will address short-term recovery in my next article. It is related more to physical exertion during your workouts. Long-term is between workouts.

Sleep shall not be underrated; it is by far (next to hydration, nutrition, love…etc…), the most important element to health and fitness.

In general, one or two nights of poor sleep won’t have much impact, but consistently getting inadequate sleep can really mess you up. At first you won’t notice it because they are subtle changes in hormone levels, especially those related to stress. As you already know hormone balance is crucial to health. Studies have shown sleep deprivation can lead to increased levels of cortisol (a stress hormone) as well as a decreased activity of human growth hormone (which is what repairs tissue and builds muscle). To make matters worse you think when you are low in long=term rest you start to feel you are working harder than you really are, so get a decrease in aerobic endurance. I bet you see the picture here, but in case you don’t allow me to lay it out.

You want to get in shape, get healthier and loose weight. You start the program and you have a plan and you have made a commitment, that is great, but unless you are getting enough sleep; which is about 7 to 9 hours a night you are going to have a hard time.

Your workouts will feel hard and unpleasant. You are not getting the physiological recovery, muscle repair, fuel replenishment because your hormones are off and to make matters worse once again, cortisol production is up (that stress hormone) which is related to belly fat, agh what a mess! No wonder you don’t want to work out.

Here is a cheap and easy solution – go to bed! (I know Jay Leno is back on late night but it’s not worth it).

Another piece you can include in your repertoire of healthy living techniques that will help you sleep is hydration. Most people are quite dehydrated, but because they’ve never been super-hydrated they have no idea just how dehydrated they really are. How does this affect your sleep?  The more dehydrated you are the harder it is for your body to recharge and detoxify. The longer it takes for your body to detoxify the more sleep and energy your body requires. This keeps you awake or wakes you up and then you can actually create sleeping patterns like this.

I know what you are thinking: “if I drink a bunch of water I will have to get up at night and pee”, yes that may be true although its better then not sleeping because of all the other issues related to dehydration. You will find it is much easier to fall back asleep after “tinkling” (as my mother so fondly called it). You may even get so good at it that you can do it in your sleep.

I want you to experiment with increasing you H2O intake to one gallon a day for two weeks and see what happens. I am going to bet that you sleep better, you’ll look better and “bonus” you will drop weight!

So try it, what have you got to loose? Oh yea weight!

It starts with a commitment to healthier living. When you make that commitment you make a decision to change in some way, somehow that you accept the responsibility to transform and believe in your ability to do so. It’s about passion and enjoyment, go back to when you were a kid; you didn’t think about what you had to do today for activity, you just did it. It can still be like that now and really should be.

But if you have not been active for many years, it is difficult to a have fun and enjoy yourself. As an adult what comes into play is commitment and taking that seriously. That is the key! You really have to want it and believe you can make it happen and make that promise to yourself and then make it a priority.

Vigorous exercise involves minimal health risks for persons in good health or those following a doctor’s advice. Far greater risks are present by habitual inactivity and obesity.

Whether you’re trying to lose weight or exercising for fitness and mental health, it’s important for everyone to do some level of weightlifting and aerobic exercise. Ultimately you want strength, flexibility and endurance.

No More Excuses

You can probably come up with plenty of excuses for why you’re not more active. You’re too young, you’re too old, you’re too busy, you’re too tired or you’re in pretty good shape – for your age. But with few exceptions, these excuses are pretty flimsy. There are activities for the young and old and for those with little time. So the next time you think about getting fit, don’t ask “Who has time?” Instead, ask yourself “Who doesn’t want to feel better?”

Action precedes motivation. We get caught up thinking that we have to wait for motivation to start doing something good for ourselves, but that is not how it works. You just need to initiate action; even the smallest of actions will facilitate some momentum.

• Start with bite-sized pieces that you’ll be able to accomplish.  If your goals are too big, you can end up feeling defeated before you get a good start.

• Schedule it in your day. Pick a time of day and stick to it. You have to make it a priority because it is. I would say this is the biggest obstacle for most of us.

• Keep it real. Avoid perfectionist thinking and
• Focus on positive terms; avoid self talk that is negative.
• Share with a friend. Tell someone you trust about your goals.
• Make your goals yours. The goals you have set for yourself should be something you really desire. If you don’t have a strong internal motivation you won’t be successful.
• Tune in to your spirituality. Spend some time outside; nature will help you find balance!

Patience is essential. Don’t to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness. You can’t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you persevere. Consistency will result in success. And the prize is worth the price. Fitness for healthy living is about priorities and commitment.

Try not. Do or do not there is no try! —Yoda

The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.

Trying is no kind of commitment, to say you are going to “try and do something” is a set up for failure; it’s just like saying “I don’t really think I can do this.”  Don’t give yourself an “out”.  Trying presupposes that you are going to fail. To make a commitment means “I’ll do it”. Commitment is when you go beyond mere hoping, wishing, dreaming, yearning or pining.  Commitment is where you cut off all other options and you make a real decision. The decision is not traced in the sand; it is carved into stone, set into cement. It’s solid. Making a commitment requires courage, but the instant you make a commitment, wonderful and amazing things start to happen.  The moment you commit yourself 100%, you begin to utilize the parts of your mind that most humans never tap into.  You harness the awesome strength of your will. Obstacles evaporate.  All the pieces of the puzzle come together. You experience synchronicity. You set into motion powerful forces

Increasing scientific evidence says “Yes”!

What’s good for your heart and waist line is also good for your mind, and your frame of mind. We all know that working out is great for a wide range of medical reasons including heart disease, diabetes and so on… but did you know it can put you in a good mood? Folks who don’t exercise tend to have a greater chance of getting depressed.  Anti-depressants are handed out these days like candy, and in many cases these patients could have more profound and long term positive results if they just exercised.  The long term impact of drug intervention for depression is questionable.  There have been a number of studies that have evaluated exercise therapy for depression.  These studies have shown long term positive results with additional positive effects on overall health as time goes on.  Drug therapy cannot boast these claims.

You’ve all heard of “the runner’s high”. It’s that euphoria that people experience after prolonged aerobic exercise. This is a real thing! These good feelings are based on the body’s chemistry and how it responds to stimulus. There are neurotransmitters called endorphin and serotonin that are released in the parts of your brain that process emotions. Endorphins and serotonin contribute to making us feel better. So, rather than taking Prozac, a more natural route may just be to exercise more to produce these neurotransmitters.  Depressed people often experience overwhelmingly low levels of energy. They can often lack desire to do anything. This can cause a person to stop exercising which just compounds the effects of depression. The key is to try to get out there for as little as 15 to 30 minutes a day to start the ball rolling in the right direction. You don’t have to be an “athlete” to experience these affects and benefits.

We all know that exercise improves blood circulation throughout the body, which of course includes the brain. Exercise also boosts metabolism, decreases stress and improves mood and ability to focus, all of which help the brain perform better.  Neuro-scientific studies are exploring the beneficial effects of aerobic exercise on anxiety, stress, depression, learning, and aging. The Surgeon General’s Report on Physical Activity and Health (PCPFS Research Digest, 1996) states “physical activity appears to relieve symptoms of depression and anxiety and improve mood” and “regular physical activity may reduce the risk of developing depression.”

Exercise and Alzheimer’s disease – New research is now looking into whether progressive diseases like Alzheimer’s can be slowed by exercise.  The Alzheimer’s Association recently stated “physical exercise is essential for maintaining  good blood flow to the brain as well as to encourage the production of new brain cells, thereby protecting  against those risk factors for Alzheimer’s and other dementias.” A mechanism thought to be responsible for this is a part of the brain called the hippocampus. It plays a large role in memory and learning. One study showed that runners have a boost in blood flow to the area of the hippocampus and an increased growth of new brain cells. Because of these exciting findings and obvious implications there are a number of studies going on.   A study from  Annals of Internal Medicine,  one the largest, most definitive studies to date on the relationship between dementia and exercise stated “In fact, just 15 minutes of exercise — such as walking or swimming — three times a week can reduce the risk of Alzheimer’s disease or other dementia by 30 to 40 percent.”

We can also extend this knowledge to children. Again there is growing research in discovering causes that improve concentration and learning. It appears that performance on standardized testing, grades and other measurements of learning show there is a strong relationship between aerobic exercise and higher achievement.  Not to mention lowering body fat, particularly since teenage obesity is a nationwide epidemic.  According to the report, 14% of adolescents in the United States are overweight. This figure has nearly tripled in the last 20 years.

Well…are you sold?  Remember, you don’t need to do much to get the awesome benefits.  As little as 15 minutes of brisk walking can boost the blood flow through the body. Of course more than that will give you better effects. Exercise can make you smarter and happier in as little as 2 weeks. Feel good and be smarter by bikini season!

As my 82 year old friend Donna says: “I’m a better thinker because I have a better body. I really believe that!”

In order for you to transform your eating habits and make it a life style change so it sticks, you need to understand the nuts and bolts of nutrition: what food is and how food affects you. When you grasp these basics, it will help you achieve your fitness goals, create healthy meals and loose body fat weight.

Food, all of it, is made up primarily of one or a combination of the macronutrients and micronutrients. Carbohydrates, proteins and fats are the three types of macronutrients, while minerals and vitamins are the micronutrients.  In this article I am only going to discuss macronutrients.

Protein – Protein is in every cell. Your body uses protein to repair and build. Protein is the building material for your bones, muscles, cartilage, skin and blood. You use protein to make enzymes, hormones and other body chemicals. The body does not store protein; there is no reservoir to draw from when you need it. So it is required to be in your diet on a regular basis. To make things a bit more interesting, protein is made up of amino acids, without going into chemistry just think of protein as a train, and amino acids are the cars. There are 20 aminos, and our body can make 12 of them.  There are 8 essential amino acids that it can’t make. You have to get them from a dietary source. Foods that contain all the amino acids are high quality protein sources.  If you are a vegetarian you need to combine foods to make complete proteins, a common example is legumes and grains. It gets a bit trickier and a vegetarian diet can end up being heavy in carbohydrates.

Food choices for high quality proteins: meat, poultry, fish, eggs, soy and dairy.

How much protein do you need? Basically it depends on your body weight and life style. General rule of thumb is about ½ gram of protein per pound of body weight. But if you are on an exercise regime it can go up. As your body demands more material for building lean tissue so does your diet. Remember protein is the only macronutrient that promotes lean tissue growth. If you are exercising and looking to grow muscles and reduce fat then you need protein in your diet. But you don’t need to overdo protein either, protein does not build your muscles, exercise does!

Note: 1 gram of protein = 4 calories

Carbohydrates – the bodies preferred energy source, the gasoline of choice. All carbohydrates break down into sugar (glucose).

Carbohydrates are mainly broken down into complex or simple. Simple carbs are quick to be absorbed from intestine into the bloodstream, causing a rapid rise in blood glucose. Example being hard candy, cookies, soft drinks, white bread, dates, raisins, melons, grapes, beets, corn … This can come in handy at times when you need more energy quickly. Of course it’s better to get your sugar from fruits or vegetables because they also come with fiber, vitamins and minerals.  If you are trying to cut down on your sugar intake, keep in mind the “healthy ones “ have the same affect on your blood glucose levels as a candy bar or soft drink.

Complex carbs break down slower, releasing glucose gradually into the bloodstream. Food examples include oatmeal (one of my favorite foods), beans, many vegetables like broccoli, cabbage, greens, whole grains.

The glycemic index provides a more accurate account of carbohydrates and their affect on the blood sugar levels. On a scale of 0 to 100, raisins and lollipops are higher on the scale then broccoli. So how does this affect you? Simply put, eating high glycemic carbs causes a rapid raises in your blood sugar levels. Then as you know what goes up must come down. When your sugar levels drop-guess what? You are hungry again. It happens fast.  This causes an eating frenzy which results in more calories taken in during the day than are burned, that, my friend is the bottom line to weight gain.

Carbs don’t make you fat, poor dietary choices do.

Note: 1 gram of carbohydrates = 4 calories

Fat – Not all fat is bad, the good fat is good for you it is required for a healthy diet and to lose weight! There are basically two categories of fat – saturated and unsaturated. The unsaturated good fats are also known as the essential fatty acids; they usually come from plant sources and are liquid at room temperature. The essential fatty acids are the omega 3, 6 and 9 that you have heard about. You can get these from seeds and oils made up of safflower, sesame, flax, hemp, avocados, canola, olive and almond. You want the majority of your fat to come from these sources. This is very important for optimal health. The saturated fats or hydrogenated are the ones that won’t help you lose weight. These are the ones that do cause high cholesterol. These fats are solid at room temperature. They commonly come from beef, veal, and pork, dairy products made from whole milk, palm oil and coconut oil. Foods like most commercially bought cookies, crackers, and anything fried are usually not good news for your diet.

Note: 1 gram of fat = 9 calories

Balance –Now you know that your calories come from protein, carbohydrates and fat, you need to know the balance.  The answer is done in percentages and referred to as nutrient ratios. Here is a good place to start. If your goal is to burn off some body fat and build more lean tissue – a “baseline” of 30% Protein, 50-55% Carbs and 15-20% Fat. Based on a 2000 calorie a day diet this is 600 calories of protein, 1000-1100 calories of carbohydrate and 200-400 calories of fat.

I suggest that you start with a pad a paper and write down what you are eating. Don’t start a “diet”! Just start with some knowledge of your nutrition, and then start applying what you learned here. This will give you the long lasting results you are looking for. It’s really that simple!

By Janice B Gaines BS LMT                                                                                                                                 Available for fitness and wellness consultation/training www.spamanzanita.com www.fitmanzanita.com

Ask Janice

How many calories should I eat? And why do I want to know?

Getting to know how your body works is going to get you closer to being in control of your body and becoming better friends with it, which I think is a real good idea since you are going to be together for as long as you are both around. You would not want to live with someone you did not like or care for so why not think of your body as your partner?

If you are going to work on the way you eat so you feel better and are healthier, then you need to learn how to eat healthy for the rest of your life.   A good place to start your education is getting an idea of what your caloric needs are to maintain, lose or gain weight.  A method called The Harris-Benedict Equation is an excellent formula used to estimate the daily calorie requirements using basal metabolic rate (BMR) and life style.  BMR simply put is how many calories you would burn if you stayed in bed all day. After you go through the equation the resulting number is the recommended daily caloric intake to maintain your current weight.  This equation is not perfect, but it is widely accepted and used by many fitness experts.  The Harris-Benedict formula provides you with a tool that may assist you to control your weight or lose weight by maintaining or reducing your daily caloric intake to a number that is lower than the end result of the equation.

The real idea is getting to know more about “you” and having a better sense of how to take care of yourself. One thing you might already know, the more muscle tissue you have the higher your BMR which results in a higher number at the end of the equation, which then results in a higher caloric demand to maintain your body weight. That means the more muscles you have versus fat, the more you get to eat. It’s all about metabolism not necessarily aging.

I want you to think of your body as if it’s an engine similar to a Ferrari, a well tuned fine machine (you pick the color; I say red what the heck)? The higher and hotter you rev the more gasoline you need and the better-quality of fuel you will demand and desire. That means as you exercise and eat better your body will transform from a clunker to a leaner meaner machine. Your whole mentality changes because your body and your mind are one and they want to work together.  It all starts with some knowledge and desire.

Determine Your Daily Caloric Daily Needs

Step 1 – Calculating BMR

Step 2 – Applying the Harris-Benedict Principle

Step 3 – What to do with this number

The number that you now have will tell you your calorie needs for weight maintenance.

In step 3 you will adjust this number up or down, depending on your weight loss or gain goals.

• For weight loss, subtract 500 calories per day from your number in step 2
• For weight maintenance, do nothing; just use the number from step2.
• For weight gain, add 250 to 300 calories per day to your number from step 2.

How do I know what I am eating?

Here is couple resources on-line to get you started. I suggest keeping a journal so you can track your caloric intake. This will become an easier task because you will find out that you generally only eat about 20 to 30 different items. Learning more about your choices is another important part of the education.

www.thecaloriecounter.com

www.calorielab.com this one also has calorie burned

For the locals….

Try out Manzanita’s new athletic club! Come register at Spa Manzanita before October 31st for half off the usual day, week or month fee. Fit has a full range of state-of-the-art cardio equipment with private viewing screens and music channels. Multi-purpose strength training equipment, free weights, core training and more.

Personal training available from expert fitness trainer and former Olympic Team Member Janice B Gaines BS LMT, or you can work out on your own in a pristine, clean environment.

Please stop by Spa Manzanita by October 31st to take advantage of this offer.

http://fitmanzanita.com

PO Box 218 144 Laneda Avenue (503) 368-4777

info@fitmanzanita.com

Why wait for New-Year’s Day Resolutions?

 It’s the middle of October and we are looking at the end to another year, this is a good time to reflect upon the goals and achievements of 2009.

Most of us choose to use the new-year as a catalyst to initiate changes for the coming year.  We can look back on 2009 at the goals achieved and those that weren’t. Try and decipher what fueled your success and use this as a blueprint for new successes.

I know there are quite a few of us that abandoned our fitness and health goals in 2009, so I have an idea! (You knew this was coming).

Let’s launch some “new-year resolutions” now and get a jump start on 2010.

Don’t get me wrong, I think new-years resolutions are super and I have my list. But why wait? This is a great time of year to embark on new fitness and health routines

The way I see it, a jump start on some healthy choices is the best way to approach the holiday season.  Don’t be a victim of “holiday weight gain”!

This will make your holiday season so much more enjoyable, you will feel better, have more energy and you might even fit into that sexy new-year’s outfit (men too) that resides in back of the closet!

How To Start New Healthy Routines Now?

One of my favorite thoughts is: action precedes motivation and not the other way around.

We get caught up thinking that we have to wait for motivation to start doing something good for ourselves, but that is not how it works. You just need to initiate action; even the smallest of actions will facilitate some momentum.

Here are some tips that could help you get started:

• Start with bite-sized pieces that you’ll be able to accomplish.  If your goals are too big, you can end up feeling defeated before you get a good start. 
• Avoid perfectionist thinking. Focus on positive terms; avoid self talk that is negative.
• Don’t make your resolutions absolute. Keep real!
• Share with a friend. Tell someone you trust about your goals.
• Make your goals yours. The goals you have set for yourself should be something you really desire. If you don’t have a strong internal motivation you won’t be successful.
• Tune in to your spirituality. Spend some time outside; nature will help you find balance!

Here are some simple tips to help you with the two most common and important wellness routines you will want to start now.

Regular exercise is one of the best things you can do for your health.

Whether you’re trying to lose weight or exercising for fitness, it’s important for everyone to do some level of weightlifting and aerobic exercise. Ultimately you want strength, flexibility and endurance.

Schedule it in your day. Pick a time of day and stick to it. You have to make it a priority because it is. I would say this is the biggest obstacle for most of us.

Get up and move! At my work place I call it “pop ups”. Incorporate exercise during the day, even while you’re at work. If you sit at a desk most of the day, get out of your chair at least once an hour and walk around.  Use the five-minute-per-hour rule. Look for ways to just get up and move.  Take the stairs instead of the elevator, walk down the hall instead of using the phone or e-mail, or take a walk during a morning or afternoon break.

Weight Loss where do you start? Write it down. Writing down what you eat is the best way I know to become more aware of just how much and what you are eating. The awareness factor is tremendous, if you have to write it down you will think twice about mindless eating, plus you will learn about yourself. Knowledge is power. You can do this with your exercise too. Keep a log.

Good luck and make health, not looks, your priority. “Positive thinking is a big part of it. Try to keep your focus in the right place — not on the numbers but the feeling and desire for better health and well-being.

Right off the bat I want to say: Start slow and steady. The key is to be consistent.                                    

If you are just starting out, be patient with yourself.

Cardio vs. strength training – they both win and so do you! 

Aerobic cardiovascular exercise simply means that you are involved in an activity that raises your heart rate to a level where you are working but still control of your breathing. It’s a great way to burn calories and help you loose weight. It makes your heart strong so it works better and reduces the risk of cardiovascular disease. It makes you feel better, sleep better and reduces stress etc…

Numerous studies show that muscle strengthening exercises are superior to aerobic counterparts, especially when it comes to fat loss. Why? Because that added muscle causes the body to burn calories even while at rest, as it expends more energy. If you happen to add five pounds of muscle to your body, you could burn up an additional 200 calories per day, or 72,800 calories a year, which equals a weight loss of 20 pounds. That’s not bad for making the right exercise decision.

So whether you pick up dumbbells, use a medicine ball, give the heavy bag a thumping, climb stairs or even do bodyweight exercises, after two months you can expect to reverse the effects of two decades of muscle loss, increasing your strength by a whopping 40%.

Start with light intensity, such as moderate walking or aqua aerobics, and build up your stamina before you push yourself harder. You don’t have to exercise vigorously to start getting benefits. Any amount of exercise yields tremendous health benefits compared to being sedentary. Exercise is a process and you have the rest of your life to work on it and for heaven’s sake enjoy!

What a coincidence, I happen to be turning 50 in few days so this is a pertinent concern to me. In fact I have been working on a program called “Training in the Second Half”.

There is no single group that can benefit more from exercise then the middle aged to elderly.

Weakening of the muscles and decline of the cardiovascular system was once believed to be an irreversible consequence of aging is no longer considered true.  Studies have show that older people who exercise have the same absolute rate of strength gain and cardiovascular improvement as younger people. There is also conclusive evidence that exercise helps prevent osteoporosis. Bone is constantly being formed throughout life and exercise stimulates this event.  Weight control becomes more difficult because metabolic rate lowers as we age but increased muscular activity through cardiovascular movement and strength training improves metabolic rate. This also plays an important role in controlling obesity and adult-onset diabetes which is now affecting 20% of the population in the United States and is a major cause of disability and death among the elderly.

It’s never too late to start exercising, even after reaching or passing middle age.  Unfortunately, most people embrace age-related decline as inevitable, or are unlikely to change bad habits through excuses. The former is a lack of information, while the latter is a poor window to potential health consequences. This does not need be the case!  It’s an exciting thing to know that we used to think problems such as reduced cardiovascular and respiratory function, muscle wasting, and bone loss were just a natural part of aging, but its clear now that these problems are actually a result of inactivity.