Phil’s Over 40 Fit And Fantastic

Video: Avoiding Memroy Loss As We Age

A healthy lifestyle may help keep your memory sharp as you age. Many diseases like heart disease and diabetes can affect memory. The things that help you ward off age-related diseases, like good nutrition, reducing stress, and keeping active, may all boost memory as well.

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Add comment August 2nd, 2008

Exercise: Fountain-Of-Youth For The Heart

Absence may make the heart grow fonder, but endurance exercise seems to make it younger. According to a study conducted at Washington University School of Medicine in St. Louis, older people who did endurance exercise training for about a year ended up with metabolically much younger hearts. The researchers also showed that by one metabolic measure, women benefited more than men from the training.

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Add comment July 24th, 2008

Resistance Training For Older Adults: Improve Muscle-strength And Functional Performance

University of Queensland research is showing the benefits of resistance training in keeping older Australians in tip top form.

Dr Tim Henwood, a postdoctoral research fellow with UQ and Blue Care, said his recently completed PhD research investigated how people over the age of 65 responded to resistance training.

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Add comment July 21st, 2008

Elderly Disability Risk Greatly Reduced By Regular Walking

Older adults can decrease their risk of disability and increase their likelihood of maintaining independence by 41 percent by participating in a walking exercise program, according to a new University of Georgia study.

The study, which appears in the current issue of the Journal of Geriatric Physical Therapy, also found that walking program participants increased their peak aerobic capacity by 19 percent when compared to a control group and increased their physical function by 25 percent.

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Add comment July 18th, 2008

Resistance Training: You’re Never Too Old To Start

Resistance training is the superior method of exercise for reshaping your body and shedding unwanted fat. Want to raise your metabolism? Start by understanding that the main tissue that burns calories is muscle, even at rest. Muscle is in essence, your fat burning machinery. The surest way to raise your metabolism and burn fat is to build and maintain muscle.

Resistance training is performed by using weights, machines and even your own body weight to effectively work your muscles. The goal of resistance training is to gradually and progressively overload your muscles so they grow stronger. This signals your body that it’s growing and healthy, not deprived and starving.

As you increase your lean body mass, you increase your metabolic rate and this makes it easier to lose fat. With a faster metabolism, you’ll burn more fat all day long - even while you’re sleeping! Fat doesn’t require any energy at all to maintain - it just sits there.  That’s why resistance training takes priority over cardio based exercise for people who want to lose body fat. Resistance training addresses the core of the problem – the rate at which the body uses energy, 24-7.

There are numerous reasons for increasing muscle beyond making clothes fit better. One of the major benefits is in the possible prevention and rehabilitation of bone injuries. Since proper resistance training strengthens the muscles as well as the supporting structures around the joint, this form of exercise will protect our joints from the stresses of an active lifestyle.

Another benefit of resistance training is improving the ability to perform daily activities. By increasing strength through resistance training, you move more efficiently with daily activities such as; lifting your children, carrying groceries, playing sports, moving furniture, taking out the trash etc.

The most important aspect of resistance training is correct performance of the exercise. Too many people become concerned with how fast an exercise is performed or how heavy a weight is being used. This means that the exercise is done incorrectly. This can cause injury and most often results in endless resistance training without benefit or results.

It is recommended that you commit to a full body resistance training program designed specifically for your body type, abilities and fitness goals for 20-45 minutes, at a minimum of 3 days per week. Allow at least one day of rest between workouts for muscle recovery and growth.

The Benefits of Resistance Training

~ Increased Bone Density          ~ Improved Posture
~ Increased Lean Muscle Mass    ~ Improved Work Capacity
~ Increased Metabolism             ~ Reduces Depression
~ Increased Self-Esteem            ~ Increased Strength

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Add comment June 4th, 2008

Walking To Reduce Blood Pressure

If walking seems too simple to be an effective fitness method, think again: taking a stroll for 30 minutes is the easiest way to lower blood pressure, according to the Department of Sport Science, Tourism and Leisure, Canterbury Christ Church University.

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Add comment June 3rd, 2008

Fact: There is no magic pill…

Fact: There is no magic pill, special food or fat melting workout when it comes to fat loss and achieving the toned and sculpted body you desire.

There is one way to achieve permanent results; follow a complete and integrated fitness program that focuses on a change in body composition (body fat vs. lean muscle) rather than weight. It is lean muscle that plays the key role in any type of fitness program. Whether you’re interested in fat loss or muscle gain, lean muscle requires certain conditions in order to allow a positive change in body composition.

Brought to you by: PHIL’S FITNESS FOUNDRY - Get the body that you deserve!

Add comment June 1st, 2008

Seniors: Improve Balance And Reduce Risk Of Falls With Tai Chi

Thirty-percent of ambulatory seniors over the age of 65 living in a community fall every year. Another 50% of the same age group living in long-term care facilities suffer from at least one fall annually. One in 10 of these falls in turn results in a fracture.1 Falls represent the leading cause of death for people over 65 and the number of fall-related deaths continues to increase with every passing year.2

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Add comment May 25th, 2008

Aerobic Fitness Could Delay Aging…

ScienceDaily (Apr. 10, 2008) — Maintaining aerobic fitness through middle age and beyond can delay biological ageing by up to 12 years and prolong independence during old age, concludes an analysis published ahead of print in the British Journal of Sports Medicine.

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Add comment April 21st, 2008

Exercise Is Pain Reliever For Arthritis

ScienceDaily (Apr. 17, 2008) — It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis. A recent study published in Arthritis Care and Research journal concluded that regular exercise, specifically the Arthritis Foundation Exercise Program, is an effective course in significantly improving and managing arthritis pain. This is good news for the aging population of U.S. baby boomers who want to get back to basics with a natural remedy for pain. In fact, arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades.

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Add comment April 20th, 2008