Eugenie Jones | Fitness Guru And The Age-Old Questions
walking for fitness
Aging is a part of life but getting old is a matter of mind-over-matter, if you’re working to live a fit life, then it don’t matter. You’ve all seen me write this a hundred times, walking is the exercise is the rest of us and for the rest of life. If you commit to slowly working yourself back into shape, good health and find a form of exercise that you love, a life time will be easy because it becomes a part of who you are, what you do and keeping fit.
Eugenie Jones writes for the Kitsap Sun that, “We’ve come accustomed to thinking “older means fatter.” Yes, we do lose muscle as we age, but it’s not getting older that’s the culprit as much as it is allowing ourselves to neglect our fitness — to become more and more unfit.
When it comes to muscle tissue this neglect materializes in the form of your lean tissue, ever so slowly, shriveling away.
It’s a gradual process that can almost go unnoticed, especially if the manner of detection is the bathroom scale. No, your muscles aren’t defying science and turning into fat, as some people mistakenly believe.
By not being put to use, they begin to deteriorate, to atrophy, while your spoon and fork — being put to excessive use — cause excess body fat tissue to accumulate. The loss of one tissue type is balanced out on the bathroom scales by the gain of the other.
So, when you do weigh yourself you’re given a false sense of “Oh, I’m not doing so bad,” and all the while your body’s fat-to-muscle ratio is changing for the worse.
Americans typically lose five to six pounds of muscle tissue every 10 years after age 30. That fact alone is pretty significant, but only part of the problem. Additionally problematic is the fact that a loss in muscle tissue also means a loss in strength.
Lost strength can materialize as lost physical ability and a diminished quality of life. Tie in the fact that the amount of muscle tissue you have affects your body’s metabolic rate (how fast your body burns calories), and it all adds up as motivation to use and not lose your muscles.
You don’t have to aspire to professional bodybuilding in order to counter these affects. The American College of Sports Medicine recommends a minimum of eight to 12 exercises involving the major muscles groups: arms, shoulder, chest, abdomen, back, hips, and legs — performed two to three nonconsecutive days a week.
A minimum of one set of eight to twelve repetitions should be sufficient for most people, but you can gradually work up two to three sets for greater benefit. If your body fat is also a concern, add walking or a similar cardiovascular activity on four to six days a week, beginning at a comfortable workout duration and gradually working up to 24 to 60 minutes of cardio work.
If you’re unsure of what exercises to perform or how to perform them, pick up a copies of “Weight Training For Beginners,” by Tony Gallagher, and/or “The ACSM Fitness Book: A Proven Step-by-Step Program from the Experts.”
Both can help you to effectively use your muscles without losing all the advantages that keeping them strong brings to your life. Above all, remember that greater fitness is possible at every age and that you have more power over how “old” you are than you may imagine. Now go be great!
If your body fat is also a concern, add walking or any cardiovascular activity can accelerate your caloric burn and try to build toward a routine of four to six days a week, beginning at a comfortable workout duration then build a routine that you can maintain and enjoy. Even if means starting small by walking around the block or down the street then build your walking for fitness routine from that point, remember you have the rest of your life. Build it slowly but do it six days a week.
MikeZume_i love walking because it gives me time to think and who couldn’t use a little time to think.
Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.