Fitness's blog

An Active Aging Workout for (Almost) Everyone By Lawrence Biscontini

ACE’s new Senior Fitness Manual consolidates all of the latest research for those who train the active aging market. While there are three primary groups of people over the age 50—fragile, healthy and elite—this article focuses on the healthy group—the independent, self-efficacious individuals capable of standing and walking.

Almost every chapter of the ACE manual recommends that all individuals engage in some cardiovascular, strength/endurance, flexibility and balance movements on most days of the week. These should include the following movement types: single leg (like walking), pushing, pulling and twisting (American Council on Exercise, 2015). Additionally, some mental training can accompany this type of activity to add the important aspect of neuroplasticity training to the entire regime (Adams, 2007). Neuroplasticity training involves adding a mental component to physical movement from one or more of the following skills: short- and long-term memory, math, spatial skills, language and problem solving (Lyubomirsky, 2011).

Struggling to Lose Weight and Keep It Off?

We always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!

A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off?  Please help!  N.D.

Weight Loss Solutions for the New Year

Weight loss often tops the list of New Year’s resolutions; however, according to surveys, only 8% of people successfully achieve their goal. In fact, 45% of people fail by the end of January! Are you one of them?
Make your weight loss resolution stick this year by following these weight loss strategies:
1) Set SMART Goals – 
S = Specific – define your goal specifically and ask yourself the following questions: WHAT are you going to do, HOW are you going to do it, WHEN and WHERE are you going to do it, and possibly WHO is going to help you.
M = Measurable – If you can’t measure it, you can’t manage it. Questions such as HOW MUCH/MANY? And HOW WILL I KNOW WHEN IT IS ACCOMPLISHED? Will help you measure your goal.

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