How to age well through exercise

Studies have reported that progressive resistance training and nutrition have been effective in slowing the loss of muscle mass. Here are a few recommendations to slow the rate of muscle loss in one’s middle age.

• Perform progressive resistance training: Include movements that involve big muscle groups such as hip/knee/ankle/shoulder extensors and flexors. Keep the load low and gradually build volume, performing two to three sets of eight to 10 repetitions with control (technique is key, therefore supervision of a qualified coach will be important).
• Add progressive balance and coordination exercises: Mindful movements that are commonly seen in yoga, tai chi and pilates can be incorporated. But movements should be progressed gradually based on individual competency and the structure of the joints. Remember, everyone’s virabhadrasana (warrior pose) may not look the same due to the structure of the hip and pelvic joint and/or competency level.
• Diet: Add enough protein, essential fats such as omega-3 in your diet along with important micronutrients such as calcium and magnesium. Make sure overall energy intake is adequate.

How to age well through exercise

Several factors influence ageing. Physiological conditions (that is, not suffering from major illnesses and the ability to function without depending on others), social and psychological well-being can all play a role in overall quality of life. Over the years, many clinical trials have confirmed that exercise can be very effective in positively influencing the overall quality of life.

However, exercise is one aspect of the overall, bigger movement framework. So instead of having a set mindset regarding exercising, we should rather seek opportunities to move consistently well. Here are a few important movement strategies…

• Explore different movements: Instead of relying on moving a set way to get your exercise dosage, try and include various movements. For example, some people get so obsessed with long-distance running and walking that they lose the opportunity to explore other movements. Learning new movement skills can help with cognitive brain development and also keep things less monotonous. In addition, there can be less wear and tear on the joints, provided movements are performed well.
• Quality over quantity: Movements should be gradually progressed, emphasising on quality. Remember, it is better to be consistent rather than going hard for a month and then not doing anything the following month. Further, most injuries happen when we add too much stress too early, as a result the body breaks down. This can negatively impact the overall quality of life.
• Measurements: Measurements such as calories burnt and steps count keep a track of our daily activities but one should not be obsessed with them. Many people tend to go through guilt trips when they do not exercise for a set duration of time. They do not realise that even if they break the total duration into shorter sessions throughout the day they can still get the same benefit.

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Look before you do a treadmill test

senior Indian physician has called for the elimination of stress electrocardiogram treadmill tests from routine health check-up packages, saying they may expose healthy people to unnecessary anxiety, costs and more tests, including invasive coronary angiography.

Prem Pais, professor of internal medicine at the St John’s Research Institute, Bangalore, said treadmill tests, when routinely done during health check-ups, can result in unacceptably high rates of “false positives” — or false signals of coronary artery disease (CAD) in people who actually do not have the disease.

People with false positive results may be advised more expensive tests, such as computerised tomography coronary angiography that exposes them to unnecessary X-rays or percutaneous coronary angiography that exposes them to invasive procedures, Pais said in a report published in the Indian Heart Journal.

Some patients with false positive results may even be prescribed treatment for CAD which, he said, would result in unnecessary expenses and possible side effects of the medications.

“It is not advisable to include TMT (treadmill tests) in routine health check-ups. It is important for cardiologists, physicians and members of the public to take note of potential harms from false positive results,” Pais told The Telegraph.

India has a giant market for preventive health check-up packages, driven by pulls from the private health-care sector and demand from health-conscious individuals. Hospitals often include the treadmill test as part of diagnostic tests to assess the risk for CAD.

RedSeer, a market analysis and consultancy company, estimated in a report released in September this year that the preventive health-care segment market in India was expected to grow to $100 billion by 2022 from $55 billion in 2018.

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Bum exercises to help build a bigger booty

1 Deadbug

Get yourself into a tabletop position with your arms raised straight above your head. Pull your ribs down, tensing your core and holding it down into the matt. 

2 Hip raises

From table top, lower your legs down. Then pull one knee into your chest and thrust up with the other leg, putting the pressure in the ball of your foot rather than the heel and tensing your glute on that leg as hard as you can at the top. Try for 10 on each side to warm up.

3 Kettlebell swings

Stand with your feet a little wider than hip width apart. Lift the kettlebell, keep your ribs down and core tensed, with your chest 'proud' and facing the mirror (but resist the urge to look up - keep your chin down).

4 Goblet squats

With your feet a little wider than hip width apart, get into a squat position. You want to keep your shins vertical as much as you can and bend from your knees lowering your butt to the ground as low as you can.

5 Banded walk

Using a resistance band, step both of your feet onto the band with about 1ft between them. Pull the band tight so it's hard to move your feet in either direction. then twist the band around so that each hand is holding the end part of the band that's under the opposite foot. 

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Post-workout foods: How to refuel your body?

1. Greek yogurt

Greek yogurt is a great source of carbohydrates. It contains double the amount of protein as compared to regular yogurt. “Mix it with cereal or fruit,” comments Dr. Louise Burke, who is the head of Sports Nutrition at the Australian Institute of Sport and co-author of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. As fresh berries pack many micronutrients.

2. Fruits and veggies

Fruits and veggies such as apples, pears, bananas, peaches, plums, watermelon, carrots, scallions, muskmelon, passion fruit, tomatoes, beetroot, and peas are great to add in your post-workout meal. They also contain enzymes which can help your body break down nutrients. Then supply these nutrients to your tired muscles.

3. Whole-grain breakfast cereal

Cereals are one of the best options throughout your day. You can take them either in the morning for breakfast, or later as a snack. Try to choose a high-fiber, high-protein, low-sugar cereal, such as Kashi Golean. It offers 13g of protein, 30g of carbohydrates, and 10g of fiber.

4. Eggs

You can take them the way you like either over easy, poached, scrambled, sunny side up, or simply as hard-boiled. Eggs contain protein and many other nutrients. They’re a versatile food which you can take at any time of the day. Either serve them as a good-fat-rich avocado, with a slice of toast, some peppers, and onions. Eggs contain all the amino acids and the branched amino acids. These amino acids can help to reduce the muscle harm of your body.

5. Sandwich wraps

“Wraps of whole grains are loaded with healthy carbohydrates,” says Burke. Try to make yourself a turkey or chicken sandwich with a bowl of soup on the side. This is a predominantly great meal if you work out during lunch break.

6. Chocolate milk

Water will be enough to hydrate you after a light exercise. But if you go for a tiring and tough workout then drink chocolate milk like a five-year-old kid. ‘Chocolate milk is a great choice for recovery’ according to sports nutritionist Heidi Skolnik, M.S., C.D.N., F.A.C.S.M.

7. Oats

This dish is especially recommended to morning trainers. It is an incredible comfort nourishment. By adding some fruits, almonds, any natural sweetener, you can get a new version of oatmeal. It gives a perfect pair of proteins and carbohydrates. It is one of the best choices for those who want to build mass and also for those who want to lose weight.

8. Sweet Potato

Sweet potato is another great choice to refuel your body after a workout. It is very low in calories and great for refilling the glycogen stores. It also keeps you satiated for a long period. This energy source also has cancer-fighting properties, flushes out toxins from the body, and helps in weight loss.

9. Avocado

They are the high-calorie fruits. But avocados are also loaded with some dietary fiber, healthy fats, and vitamins A, C, E, K, and B6. Researchers also believe that eating avocado might help you manage weight problems.

10. Green tea

It is a new version of the green juice. Actually, green tea is a juice which contains many powerful antioxidants. These antioxidants aid in fat processing. It also fights out free radicles which are induced by your exercise. These antioxidants also help boost the immunity of your body and reduce muscle damage caused by workout.
Original article first published on tophealthjournal

These Breathing Techniques For HIIT Will Make Even The Most Intense Workouts A Little Easier

Too often, when I'm doing HIIT workouts, I constantly catch myself holding my breath throughout each exercise. And while I didn't think much of this habit in the past, I've come to realize that the way you breathe during any workout — but especially high-intensity interval training (HIIT) — can actually make a huge difference in terms of the quality of your sweat session. Even amidst all of the inevitable panting and sweating that'll happen in these intense workouts, following the right breathing techniques during HIIT exercises can help take your workout to the next level — and, you know, make sure you're not giving up after doing all of about three burpees.

"Breathing properly during HIIT training is a game-changer and will enable you to be fresh enough to go for a few more rounds as opposed to collapsing and taxing out early," Lisa Niren, an ACE-certified personal trainer and head instructor at Studio, tells Elite Daily over email. See what I mean? It's all in the breath, fam. That's because, according to Leah Kalemba, a fitness instructor for Evolve Personal Training, Fighthouse MMA, and Moveir Dance Studio, breathing oxygenates your body on a cellular level and boosts blood circulation, which is basically a fancy, scientific way to describe how the proper inhales and exhales can ultimately sustain your energy and prevent unnecessary physical stress during a workout.

"Shallow, rapid breathing expends more carbon dioxide from your system," Kalemba tells Elite Daily in an email, "[which creates] an imbalance that constricts your blood vessels, tires you out faster, and can even make you dizzy." And I'm sure you don't need me to tell you that the last thing you want to feel during a HIIT circuit is lightheaded and fatigued.

But aside from the physical ways in which breathing affects your workout, Kalemba says there's a mental aspect to it, too: Focused breathing, she explains, can bring you into a meditative state, clearing your head for the challenge and purging any negative thoughts that may be holding you back from giving your workout your absolute all.

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4 Ab Workouts You Can Do at Home in Just 5 Minutes

How to do each workout: See the exercises and circuits below. Repeat each exercise for 30 seconds, followed by a 15-second rest between moves, for a 5-minute circuit. You can add one circuit to the end of your run as a finisher or use it as a part of your cross-training workouts.

X-Body Mountain Climber

Start in a high plank position with arms straight, wrists over shoulders, body forming a straight line from your head to ankles. Engage your core and draw left knee as far as you can toward right elbow. Bring left foot back to starting position. Then draw right knee as far as you can toward left elbow. Continue alternating between legs as fast as possible

Squat Thrust

Stand with feet shoulder-width apart and arms at your side. Send hips back as you lower your body into a deep squat with hands on the floor. Kick your legs backward so that you land in a high plank position. Quickly bring your legs back to squat position and stand back up to starting position. Repeat

Plank March

Start in high plank position, with arms straight, wrists over shoulders, body forming a straight line from your head to your ankles. Bend right elbow to lower right forearm to the floor. Lower left forearm to the floor. Extend the right arm, then the left arm back to starting position. Continue to repeat, alternating which arm you start with each time.

Windshield Wiper

Lie faceup on the mat with arms straight out from your sides so body forms a “T”and legs straight up toward ceiling. Keep your abs braced and lower your legs to the right as far as you can without lifting your shoulders off the floor. Swing legs to the left and lower as far as possible without lifting shoulders. Continue alternating from side to side.

Crab Kick

Sit on the floor with your feet on the ground, hands under your shoulders, and press through hands to lift hips a few inches off the floor. Raise your right hand and left foot, bringing them to touch as fast as you can. Return to starting position. Repeat on the other side. Continue alternating between legs

4 Core Circuits to Try

Power: This circuit targets your fast-twitch muscle fibers to help power your final kick or your ascent up a gnarly hill.

Strength: Use this circuit to build stamina and endurance in your muscles.

Stability: Stability circuits are your friend if you want to maintain great form that will support you all run long.

Balance: Improve your balance on each side of your body, from legs, to abs, to arms. This will translate into more a athletic, balanced running form.

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The 20 Most Weight-Loss-Friendly Foods on The Planet

Not all calories are created equal.
Different foods go through different metabolic pathways in your body.
They can have vastly different effects on your hunger, hormones and the number of calories you burn.
Here are the 20 most weight-loss-friendly foods on earth that are supported by science.

1. Whole Eggs

Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

 

2. Leafy Greens

 

Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

 

3. Salmon

 

Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

 

4. Cruciferous Vegetables

 

Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

 

5. Lean Beef and Chicken Breast

 

Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

 

6. Boiled Potatoes

Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

7. Tuna

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

9. Soups

Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

10. Cottage Cheese

Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

 

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https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

5 Reasons You Can't Stick With a Workout – and What to Do About It

You exercise for external reasons.

Motivation matters, with all sources of motivation existing on a spectrum from extrinsic to intrinsic. "Extrinsic motivation involves external rewards and punishment-motivating behavior," Carter says. 

How to alter your mindset: Make it personal.

When exercise is 100 percent intrinsically motivated, it is all about the pure pleasure of what you're doing in that moment, says Mary E. Jung, director of the Health and Exercise Psychology Laboratory at the University of British Columbia. However, as far as exercise adherence is concerned, working out for the simple joy of exercising isn't always realistic either. That's why she recommends thinking about your current sources of motivation and how you can move them along the spectrum to be more intrinsic.

Your goals take time.

Fitness results require time, consistency and patience, while humans prefer immediate rewards, such as the feeling of de-stressing in front of the TV or going out with friends. Even staying late at work comes with the instant gratification of crossing tasks off your to-do list, making it more enticing than the long-term investment of exercise. 

How to alter your mindset: Write down instant rewards.

"To get [the] immediate rewards of exercise, you have to be aware of them; you have to be looking for them," Jung says. She recommends keeping a gratitude journal to write down the ways in which you benefit from exercise during or after just one workout session. 

You let other people run your workouts.

Having a personal trainer or group fitness instructor can help take a lot of guesswork out of your workouts, but blindly following what someone else says isn't necessarily helpful toward building a long-term habit, Jung says. 

How to alter your mindset: Take ownership.

If you work with a personal trainer, talk to her about which exercises you like and dislike, and how you take part in the process of planning your workout routine, Jung says.

You don't feel like you're any good at your workout.

A 2003 Medicine and Science in Sports and Exercise review found that confidence in one's exercise ability is the highest predictor of how much a person will exercise. 

How to alter your mindset: Play to your strengths.

"Confidence doesn't happen right away," Jung says. "But you can build it, starting by mastering things you know you can achieve." 

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How To Work Out If You're Not A "Gym Person," Because There Are So Many Options

1Walking

Walking is a great way to get in a little exercise, and it's something you have to do anyways. I end up walking about five miles a day just walking my dog. If you want to get more walking in, use your getaway sticks to get to where you're going instead of driving or taking the subway. Even if you don't have a FitBit, you can use that little health-button thingy on your phone to track your steps.

2Scientific 7-Minute Workout

If the mere thought of working out fills you with dread, you can actually get it all over in seven minutes. Check out the Scientific 7-Minute Workout, which incorporates cardio, abs, and strength training in a super-fast workout you can do at home. The best part? If you do it right when you wake up you don't have to think about it for the rest of the day. This is my go-to when I'm busy AF because I can do it and forget about it

3Roller Skatin

I don't know about you, but HBO's Sharp Objects filled me with roller-skating FOMO, and I immediately ordered myself a pair of roller skates from Amazon. Roller skates are back, they'll totally transport you back to those childhood skate parties, and roller skating is a super fun way to get a workout in.

4Swimming

Most cities and towns have public pools that offer hours for lap swimmers on the cheap. If you have access to a pool, swimming is a great way to get a zen, low-impact workout when you want to feel like a fish.

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