| If you have browsed through your favorite bookstore | | | | program our bodies to know that we don't need that |
| lately in search of help in succeeding in your quest to | | | | energy we have the ability to change that |
| live a healthy lifestyle or where to start out on your | | | | programming through moderate consistent exercise |
| fitness program, you probably walked out more | | | | spread over 3 to 5 days a week. |
| confused then when you walked in. Looking to the | | | | As an important note please do not get discourage by |
| internet in many cases is not much more help due to | | | | all of the charts that have been published showing that |
| the massive amounts of data to sift through much of | | | | for example you burn 200 calories after doing a |
| which is geared toward those that mother nature still | | | | specific exercise for 30 minutes. The truth is that your |
| favors. Lastly much of the information you find does | | | | body continues to burn calories at an increase rate |
| nothing more than explain why we should be working | | | | long after you have stopped exercising and as |
| out and staying active, something we have all heard | | | | previously mentioned your body will learn to burn more |
| and are well aware of at this stage in life. | | | | calories on daily basis. |
| For those of us that mother nature does not favor | | | | If cost is a concern one of the most effective and |
| quite as much as before we turned 40 we can read | | | | efficient exercises is walking. With a good pair of |
| all of the fitness articles that we want, sign-up for | | | | walking shoes you are ready to go. From walking |
| various programs, getting a training coach and any | | | | through the neighborhood, walking on the track at the |
| number of other options, but something the marketing | | | | local school or walking through the mall during bad |
| gurus fail to mention is that biochemically speaking we | | | | weather you have an unlimited number of options. In a |
| are not programmed to succeed. Mother Nature has | | | | number of cities malls have started opening their doors |
| started turning off those longevity signals, the rebuild | | | | long before the stores open to allow patrons to do |
| repair signals and no amount of training is going to | | | | their walking without the added challenge of dodging |
| change that - sorry. The good news is that we can | | | | shoppers. |
| turn these signals back on and once we have our | | | | Please do not forget or discount strength training. In |
| bodies in an anabolic (rebuild/repair) state we can | | | | order to maximize your benefits gained from exercise |
| succeed and in grand fashion. The key to turning those | | | | it is imperative that increase your upper body strength. |
| signals back on is DHEA which has been proven in | | | | Most exercising provides great benefits to all of the |
| numerous IRB certified tests to have a profound | | | | large muscles located in our legs, but does little to |
| impact on the aging process and most importantly | | | | increase our upper body strength. If you are wondering |
| returning our bodies, biochemically speaking, to a more | | | | why the importance of upper body strength/training |
| youthful state. To do this properly please see a use | | | | keep in mind that 65% of your muscles are above |
| with the direction of your health professional to have | | | | your waist. Research has shown that for most people |
| your DHEA sulfate levels tested. | | | | their upper body muscles are the most |
| While a very powerful and critical component to any | | | | underdeveloped muscles they have. As such |
| fitness program anyone 40+ DHEA is not a quick fix | | | | moderate training on alternate days provides the most |
| and please do not approach it with this mentality. | | | | benefit as it gives the muscles the time required to |
| However, take note that it does work and as | | | | rebuild and repair themselves after being stressed. It is |
| mentioned previously there is a lot of data to support | | | | important to note that we are not talking about large |
| this claim. As an example a year long study with | | | | amounts of weight as most people could benefit |
| postmenopausal women clearly demonstrated | | | | significantly from weights ranging from 3lbs to 10lbs. |
| increased bone density, improved glucose tolerance, | | | | Get help! If you are a do-it yourself type person this is |
| enhanced feelings of well being, decreased body fat, | | | | one area that it is strongly recommended that you |
| increased muscle mass, improved liver functions and | | | | seek the guidance of an experienced trainer. There |
| NO side effects. | | | | are numerous details about training that can only be |
| Once you shift your body from a catabolic (downward | | | | taught by and experienced trainer and most |
| spiral) state back into an anabolic state of rebuild/repair | | | | importantly having that feedback during the workout |
| you are ready to get to work. | | | | process is critical. Being able to correct bad form, |
| First and foremost avoid being a weekend warrior. | | | | posture, and/or little details of a particular exercise is |
| Those individuals that spend a couple weekends a | | | | very important prior to developing bad habits. |
| month working out really do more harm than good. In | | | | Stretching is often an overlooked but very critical |
| short their bodies simply don't ever have an | | | | component for the success of any fitness program. |
| opportunity to increase strength, flexibility and/or | | | | Strength, flexibility and reduced chances for injury are |
| stamina and in short they are putting themselves in a | | | | benefits of proper stretching both before, after and |
| position whereby they are much more susceptible to | | | | during your workouts. Yes, during your workout. |
| injury. Consistent exercise spread throughout the entire | | | | Moving through the complete range of motion for a |
| week is much more beneficial. | | | | given exercise not only stresses the muscle, but |
| Set goals. Whatever your goals for taking up a fitness | | | | provides the stretching of the muscles that is required |
| wellness program put them in writing and just as | | | | for full range of motion. Many times people feel that |
| importantly put them somewhere that you will see | | | | the stretching part of the workout is optional, they don't |
| them often. Share them with a friend; find yourself an | | | | schedule time for that part of the workout and when |
| accountability partner; a workout partner; or your | | | | sporting some sore muscles stretching isn't any fun, but |
| spouse. By taking this small step you have just greatly | | | | your success greatly depends on this often |
| increased your odds of success. Clearly defined goals | | | | overlooked component. |
| are a critical step towards success in any devour. | | | | Rest and Relaxation are just as important if not more |
| Along the lines of setting goals, make your goals | | | | important than the exercise part of your routine. It boils |
| achievable and realistic. One of the biggest contributors | | | | down to the fact that your muscles do not grow while |
| to people failing when starting out with a new workout | | | | you are in the gym. That is where they are being |
| regimen is discouragement - we are wired to like | | | | stressed, broken down and tore down due to the |
| success. Set some realistic short term goals that can | | | | stressors of the exercises that you are putting them |
| be stepping stones towards your bigger long term | | | | through. Once you have torn your muscles down, they |
| goals. Remember it is important to see progress and | | | | need time to rebuild and repair themselves. For young |
| the best way to measure that progress is to have | | | | athletes over training is often one of the biggest |
| goals. | | | | reasons they are not performing at their maximum |
| Moderation is the key. Moderate consistent exercise is | | | | potential. |
| proven to stimulate your metabolism, promote weight | | | | Armed with the above tips you are much more likely |
| loss and most importantly reduces your risk of injury. | | | | to succeed. Remember to get the important nutrients |
| Remember that you are actually reprogramming your | | | | that your body needs to maintain an anabolic state, |
| body, over time, to use the calories that you take in | | | | maintain a consistent moderate workout pattern, find a |
| daily for energy, rebuilding your muscles and not storing | | | | workout routine that fits your schedule and provides |
| it as fat. When we are sedentary our bodies learn that | | | | adequate stimulation for both your upper and lower |
| we don't need a lot of that extra energy, the muscles | | | | body, get help from a professional trainer/coach, |
| are NOT working and as such it is much easier to | | | | remember to stretch both before and after your |
| simply store those calories as fat. Just as we can | | | | workouts, and lastly relax. |