Fitness for the over 50s
Tuesday, December 3, 2013
Friday, September 27, 2013
The Concept of Quick and Short : High Intensity Interval Training
The Concept of
Quick and Short : High Intensity Interval Training
While he is now disgraced there are
a lot of lessons to be learnt from Lance Armstrong’s life. All said and done he
is a cancer survivor who has been through a lot. While he won with using performance
enhancing drugs one must not forget that everyone was on performance enhancing
drugs on the tour those days.
One of the things one should not
copy from Lance’s life is consumption of drugs and lying. However, there is a
lot to learn from his method of training. One of these is the concept of high
intensity training. It was through ruthless high intensity interval training
that Lance rode his opponents into the dust.
Most of us give an excuse that they
do not exercise because they are pressed for time. It is a stale excuse; in most cases I am sure
they spend more time in front of the TV or on social media internet. However, there
are some amongst us who are actually pressed for time. High intensity interval training
is a concept by which none of us can ever give time as an excuse. In addition I
am convinced that it is superior to spending long hours exercising at lower
intensity.
The whole concept of High Intensity
Training is to spend about 5 to 6 minutes exercising at highest intensity or
close to highest intensity. Remember a Lion or a Cheetah or a Deer does not
sprint for more than 5 to 6 minutes a week. They only do this while hunting
prey or escaping from the predator. The
rest of the time they just amble about or rest.
High Intensity Interval Training
(HIIT) Experts advice is to spend twenty minutes a day which consists of 15
seconds of all out effort followed by 10 seconds to 2 minutes of relaxed
effort. Initially 15 seconds all out effort will need 2 minutes of very relaxed
effort like walking. As you grow fitter this period of relaxed effort to regain
breath and energy can be reduced. An initial routine for a beginner would be 8
sets of 15 sec sprints followed by 2 minutes of recovery.
HOW IT WORKS : Researchers have studied high-intensity
training extensively, and the basic premise is that such efforts lead to many
of the same physiological adaptations achieved in traditional
endurance-training models. In fact, a 2005 study found that high-intensity
interval training doubled an athlete's time to exhaustion This is appealing to
time-crunched athletes because the efforts required are as much as five times
shorter than traditional training.
Researchers
examining the effectiveness of short,
high-intensity intervals for improving aerobic performance have also shown an
increase in the maximum amount of oxygen a muscle can utilize. Simply speaking it means your cardio-vascular
system fitness will improve faster through HIIT.
Weight
Training through its concept of repetitions and sets is an ideal form of high
intensity training. The catch is you should use progressively increasing loads
and also do such exercises which exercise the large muscles of the body. Also
the breaks between sets should never be more than 2 minutes. I have often seen people in gyms arm curling a
two pound weight ten times for months on end and then giving up saying that
their bodies do not respond to exercise.
Remember the body responds
positively only when it is overloaded for short periods to failure and then
given adequate time to rest and recoup from this stress.
We still don’t really know the minimum amount of exercise required to induce
significant health and fitness benefits. But a recent study has cut
down the exercise time even further, showing that just six ten-second all-out
sprints, spread throughout a week can improve aerobic fitness and blood-sugar
control.
Evidence states that the HIIT approach to
exercise can substantially improve aerobic fitness while providing a range of
positive health outcomes, including better blood-sugar control, blood pressure
and blood vessel function in a range of conditions such as obesity, metabolic
syndrome, diabetes and heart disease.
Refs:-
Sunday, September 22, 2013
The Approach to Fitness
The Approach
to Fitness
Your
lifestyle choices in middle age have a direct impact on how you'll spend your
latter years. If you're fit at 50, you're much more likely to be healthy into
your 70s and 80s. My mother who was always fit and strong in her early years
went on to win the national shot put, discus and javelin in the over 70 age
category. Mid life fitness is a recipe for a happy old age. Chronic diseases,
like diabetes, cancer and heart disease will get delayed unless you are genetically
predisposed. You reap what you sow when it comes to your diet and exercise
patterns.
You
will notice that your friends been the
least fit in their 40s and 50s developed the most chronic conditions early in
the aging process. Physically fit people have a lower risk of dying than those
who are unfit. It makes a difference in
your quality of life. If you want to spend more of your retired life on
golf courses or holidaying rather than in hospital rooms it is time to start
working out.
I
am not saying you will live forever; but focus on fitness and diet will ensure
that you will not die as a bedridden burden to your family. I have seen so many
cases of people who stopped exercising post retirement and suddenly degenerated
in their old age. Remember exercise reduces
inflammation, improves your strength, and protects your brain as you age.
Reduced inflammation prevents degenerative changes in our joints. People who
exercise are generally mentally sharper. I have seen in the case of my father
how his mental faculties slowly degraded after he stopped exercise about 10
years back. It saddens and that is putting it mildly.
As
you age, your resting metabolic rate tends to decline; this slowly raises body
fat. The only way to speed up the metabolic rate is by putting on muscle mass.
Good nutrition and optimal exercise help counter these biological tendencies.
Exercising readies your body for increased muscle strength and fat burning.
If
you think you need to spend an hour pounding the treadmill or roads every day
in order to be fit, then you'll be pleased to learn this is an outdated myth. The body as we grow older needs strength
unless you are planning for a marathon or some endurance event. Simple strength
building gives ample scope of improving endurance. The cardio or aerobic
fitness will come if you do exercises which make you breathless for very short
periods. In nature remember no animal goes for long jogs or attempts to run
marathons. Life for them consists of slow movement for foraging or rapid sprints
to avoid getting killed or rapid sprints to catch a kill. It is either roam
about relaxed or do a high power short time activity. The same rule applies to
us as humans. Every game we played as a child consisted of brief periods of intense
activity followed by slower periods whether it be football or tennis. Short
intense exercise followed by periods of recovery are what nature intended us to
do. High power activity is also what animals do when they actually move. That
is what builds strength, power and endurance. Basically what I am talking about is high
intensity short duration training.
Finally don't underestimate the
importance of proper nutrition and lots of rest as crucial elements in
achieving your fitness goals.
Certain Tips to Achieving Your Fitness
Goals.
Try to get breathless at least 5 times
during an exercise session. Follow each such occasion with atleast 2 minutes of light exercise.
Set
a mix of very short goals each time you exercise. Do not worry about the long
term picture. Limit goals to the current exercise session. Deadlines can
be motivating. But they can also be incredibly de-motivating if you repeatedly
fail to hit them. As you focus on the
right things each session the rest will take care of itself.
It’s tempting to think that you need to wait until you “know it all” before getting started. All that happens is that you get bogged down in the planning stage and never reach the point where you actually do anything. The best method is to start and then evolve your approach along the way.
Focus on strength building your cardio will take care of
itself. The strength building should be based on squats, deadlift, bench
presses, barbell rows and presses. More on that in my next blog.
Stick to roughly the same exercise pattern for at least 12
weeks to see results. Make it slightly tougher each session.
Tuesday, September 3, 2013
THE MENTAL EDGE
The
Mental Edge
One cannot deny one basic fact; you are as fit as
your mind and will. I have always known
that when I was down, it was because I was allowing myself to be down and when
I was happy it was because I was responding to something that made me
happy. It has always been easier to be happy than to be sad or
troubled. I think that’s true for all of us.
We have to
think very hard about what true happiness should mean because we have grown so
accustomed to a luxury based way of thinking that it has created an unrealistic
false lifestyle. But this is how we live and this is what we
know. The only world we can run to
for answers is our own mind. Even here we have lost sight of the power of this
complex organ. We need to master our state of mind.
In reality, whatever problems we experience, come from the state of the mind.
We each choose to respond to every situation in the manner we choose to.
This can be a negative or a positive response. If we were to respond to
difficult situations with a positive mindset, they would not be problems for
us, instead, we may even come to regard them as opportunities for growth and
development. Problems, on the other hand, arise when we respond to
situations or difficulties in a negative state of mind. Everything starts in
the mind. Everything ends in the mind. In the matter of health and fitness, this struggle is what I find separates those that succeed from those that withdraw. It is so easy to stay in the same ways we’ve known for so long. Open the bag, reach in, stuff it in your mouth, taste the snack, do it all over again. In fact, do it until you can’t eat any more. This is a mindset, a habit and an addiction and that’s why it’s so hard to break out of it and easy to stay in it.
How hard is it to change your lifestyle in the area of health and fitness? It has become one of the most, if not the most, challenging area to control in our lives. The choices we have been making year by year have added up to rising health issues.
Changing my eating and fitness habits is the most
challenging thing I have ever had to do. Because of that, it has made me
gain some of the most rewarding of all rewards I have received in my life.
I had many setbacks in my journey of getting fit in my middle age. It was
hard to get in the gym with all the other people who were more experienced and
looked better. It was hard to experience plateaus and have to fight with my
patience but I never let myself quit. That was the difference this time
from any other time I had tried to get fit but failed. I realized at this
time that my mind had grown and strengthened, significantly. I was able
to do the thing I wouldn’t have been able to do a year before. I did this
by deciding to change and by taking it step by step.
When we are unhappy with one facet of our life,
it usually spills onto other facets, creating a spiraling effect of unhappiness
and negativity. Sometimes things are out of our control, but the one
thing that is in our control is the power to change our health, our bodies and
most importantly, our mind.
How does one gain control of the mind. I
believe there is a time for each of us when this can happen. Some through their
ambition and drive and some like me when you hit rock bottom or someone else
inspires you. For me, it started when my damaged knee started showing
signs of arthritis and my so far healthy blood tests suddenly began to show
mild onset of high morning sugars. I could have lamented my fate, given up and
I would have withered quickly. This is when I decided to turn things
around. I decided to move forward; I said to myself this is it you either jump
into the bottomless pit or you begin to climb out of this hole.
"No one saves us but one ourselves. No can and no
one may. We ourselves must walk the path." – Buddha
My body, health and mind strengthened slowly but surely.
The first thing I did was start to get stubborn. I said I
will not set long term goals or aim for perfection I will only aim for
progress. Next thing was to develop an attitude that began to challenge anybody
who said I cannot do it. As the Nike ad says “Just do it”
The worst that could happen was
that I would fail. As the famous saying goes you miss every shot which you did
not try. One can only learn from one’s mistakes. One of the attitudes I find in
all happy people is that they have understood that a life/time spent in
negative emotion is life lost. I would rather live healthy and happy than die
sick and old. Once you realize this strength comes from the mind becoming
indomitable. An indomitable mind and will can drive you to physical exertion
and build great strength and endurance. Energy and persistence will prevail
finally.
It is this sort of conditioning
of the mind that can drive one to happiness and fitness.
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