Anti Aging Exercise
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The most dramatic declines due to aging are in muscle strength.
Prepare yourself for some great information on anti aging exercise.
Resistance band exercises
Unless you do resistance exercises-strength training with weights or resistance band exercises-you lose six pounds of muscle a decade.This alone makes anti aging exercise doubly important!
That change in body composition not only saps our strength; it also lowers our metabolism and exposes us to greater risk of age-related disease such as diabetes, heart attack and stroke.The good news is that it is never too late to build muscle mass!
Regular anti aging exercise programs (30 minutes of physical activity at least three days a week) can reduce your risk of dying in the next eight years by 40 percent, improve brain function, cut your risk of Alzheimer's disease by up to 60 percent, and blunt the symptoms of depression.
One inexpensive and easy way is to try out these resistance bands and resistance band sets to tone and build muscles at home without marring up your door. Get it through Amazon.com. It comes with a door anchor, ankle strap, exercise chart and carrying case.
Exercise for seniors
Scientists are learning more about how the aging process works, and they're finding that exercise-both aerobic exercise and strength training-has a tremendous impact on every cell in the body, reducing inflammation, increasing blood flow, and even reversing the natural declines in oxygen efficiency and muscle mass that come with aging.According to the National Institute on Aging, even a small change in muscle size can make a big difference in strength. That's why it is so important to include strength training in your anti aging exercise.
Improving muscle size helps people to build their capacity to do such things as walk, climb stairs and carry a package.
These kinds of anti aging exercise mean the difference between keeping one's independence and having to rely on others for help.
Even very small changes in muscle size can make a big difference in strength, especially in people who already have lost a lot of muscle. An increase in muscle that's not even visible to the eye can be all it takes to improve your ability to do things like get up from a chair or climb stairs.
Can you find better anti aging exercise that that?
Building muscle is much easier that you might think. Strength training just 20 minutes a day, two or three times a week, for 10 to 12 weeks can rebuild three pounds of muscle and increase your metabolism by 7 percent.
Strength training exercises
To do most of the following strength training exercises, you need to lift or push weights, and you need to keep gradually increasing the amount of weight you use. Try these hand weights to help improve muscle tone and core strength. These hand weights enhance all aerobic exercise and fitness training. Check them out
Valeo Neoprene Hand Weight
You can also use things like emptied milk jugs filled with sand or water, or socks filled with beans and tied shut at the ends.
There are many alternatives for strength exercises. For example, you can buy a resistance band (it looks like a giant rubber band, and stretching it helps build muscle) at a sporting-goods store for under $10 to do other types of strength exercises.
Or you can use the special strength-training equipment at a fitness center.
Exercise Programs
Do strength exercises for all of your major muscle groups at least twice a week. Don't do strength exercises of the same muscle group on any 2 days in a row.Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all. The tissues that bind the structures of your body together need to adapt to strength exercises.
Use a minimum of weight the first week, then gradually build up the weight. Starting out with weights that are too heavy can cause injuries.
At the same time, remember that you have to gradually add a challenging amount of weight in order to benefit from strength exercises. If you don't challenge your muscles, you won't benefit from strength exercises.
Strength Building Tips
When doing a strength exercise, do 8 to 15 repetitions in a row. Wait a minute, then do another set of 8 to 15 repetitions in a row of the same exercise.
(Tip: While you are waiting, you might want to stretch the muscle you just worked or do a different strength exercise that uses a different set of muscles).
Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Don't let the weight drop; lowering it slowly is very important.
It should feel somewhere between hard and very hard (15 to 17 on the Borg scale) for you to lift or push the weight. It should not feel very, very hard. If you can't lift or push a weight 8 times in a row, it's too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it's too light for you.
Stretch after strength exercises, when your muscles are warmed up. If you stretch before strength exercises, be sure to warm up your muscles first (through light walking and arm pumping, for example).
Oh, if only all senior citizens would take advantage of anti aging exercise.
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