May 23 2009
Simple Secrets to Melt that Boomer Bulge Away and Keep You Injury Free
No matter what body size you were as a younger person, midlife promises to pack on the pounds. One thing that’s guaranteed: we change as we age!
How to get back in shape? Stay in shape?
Secret One: Whatever your workout, focus not on quantity but quality. You can go to the gym, get on a treadmill, walk for an hour at an easy pace and never loose an ounce. You need to get your heart rate up to get the most out of your workout. Your target should be between 70 – 85% of your maximum heart rate… and keep it there for 30 minutes! Example: for a 50 year old your target should be between 119-145 (70-85% of max heart rate.) A lot of cardio equipment has the target rates built into the controls. Just enter your age and weight and the machine gives you the target you should aim for.
Secret Two: Exercise to work those muscles you use everyday: especially the core muscles: abdomen and lower back so they remain strong. Keeping your core strong is essential to keep your balance and preventing injuries. Use a Bosu (half ball) when you lift weights. You strengthen your core, and your upper body at the same time.
Secret Three: If you want to maintain muscle mass, use less weight and increase the reps for each exercise. It’s far smarter to lift a 5 lb weight 60 times, then a 10 lb weight 30!
Secret Four: Focus on exercises that are better for joint health: walking, cycling or swimming are all good choices. Running and jogging are tough on your knees and ankles. Some people can run their entire lives, but most of us don’t need the unnecessary bone to bone crunch that only leads to injuries.
Secret Five: If you are happy with your weight and you are at a point of maintenance you will need to eliminate 100-200 calories a day from your diet. As you age your metabolism slows down. If at 50 you still eat like a twenty-year old you will absolutely gain weight! By eliminating calorie intake by a couple hundred calories each day you will offset the slow down in metabolism and maintain your weight – and do it without dieting. (Cut out that extra glass of wine at dinner, for example, and you’ve just cut back!)
And finally…
Secret Six: Quit smoking. This is no secret. You’ve heard it hundreds of times. Smoking is key to heart disease, diabetes and a host of horrible health problems. Besides, it makes you smell bad. It isn’t easy for some people to quit and they will puff till their dying day, which will be sooner than later.
If you’re a midlifer and you are ready to take your health and fitness seriously, try these simple secrets and you will see that boomer bulge begin to melt away.
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