Fitness By Age - How Is 'Middle Age Fitness' Different From Any Other?

In the olden days it was believed that exercise was strictly for the younger generation. In fact most people were convinced that older people couldn't increase their muscle mass or strength however hard they tried. Today, these myths have been shattered by detailed research studies conducted at Harvard and elsewhere.

Studies have revealed that exercise for people in the 50 plus age group is decidedly healthy. As one grows older metabolism slows down that often leads to fat accumulation if one isn't fit and healthy. Also artery passages become narrow leading to high blood pressure and heart ailments. Muscles and skin lose tone and older women especially are prone to suffering from Osteoporosis- a disease where the bones become brittle and porous.

These effects of aging can be reversed or slowed down to a certain degree with regular exercise appropriate to ones age. At least fifteen to sixty minutes of oxygen enhancing exercises a few days a week is recommended by the ACSM (American college of Sports Medicine).

Our main aim should be to raise the heart rate to at least 60-90% of the safe maximum which is 220 beats per minute minus the present age. A good cardiovascular workout which may include a brisk 30 minute walk or three 10 minute walks per day, slow jogging, swimming or a dance routine help to keep the heart and blood vessels in check.

In order to keep ones weight under control and the muscles well toned one must indulge in strength building exercises. Balancing exercises are particularly good for building strong leg muscles. This also leads to better support for the joints and decreases ones chances of having a bad fall in old age. Statistics reveal that every year nearly 300,000 seniors are admitted with broken hips owing to a bad fall.

Slow stretching exercises help to keep the muscles well toned as well as the joints more flexible. This helps maintain good balance as well as increases the range of ones movement so that one experiences less pain during exercise and daily activities.

Endurance exercises on the other hand help in increasing the rate of metabolism,keep the heart and lungs healthy and the joints more flexible.A slightly higher metabolic rate induces the production of essential biochemicals which helps the body function better and longer.

All these exercises help in delaying aging and slow down the onset of Osteoporosis while minimizing its effects.When people lead an active life they are less prone to having Non-Insulin dependent diabetes mellitus and certain types of coronary diseases.

An active body means an active mind as well.From the psychological point of view exercise helps to curb depression and heightens the mood.It also forms a good social activity for elderly people to participate in and they can alleviate feelings of isolation that stem from the fact that their friends and loved ones are no longer with them.

It is advised that older people should consult preferably both a physician and a trainer before starting a new exercise program. They should work at gradually increasing their energy levels, flexibility and strength by exercising a little at a time.

It is important to discuss any medical condition one has with ones physician and sports expert so that they can develop an exercise regime that is suitable.

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Fitness - Different Exercise Routines For Men And Women

We live quite rightly in an age of equality where we are slowly but surely tearing down many of the traditional barriers that exist between men and women. Despite this though, there are still some areas where differences do, and will continue to, exist and exercise is one such area.

Although a few women can achieve the upper body strength of some of even the fittest men, the vast majority of men have a natural physical advantage in this area. This advantage is reinforced by male aesthetic values and many men will favor their upper body when it comes to putting together an exercise routine.

Women, by contrast, will focus their attention more on exercises aimed at the legs and buttocks, possibly in part out of a desire to look more attractive. In this case women again have an advantage as a woman's pelvis is tilted at a slightly different angle from that of a man. This means, for example, that women can gain greater benefit from exercises such as squats by tilting their feet outward with their legs further apart, and do not need to squat as low.

Although women have additional layers of muscle in the stomach, on average, most women have less muscle mass than men and a greater percentage of body fat. This means that a well designed female exercise routine will focus less on bulking up and more on toning and achieving flexibility.

Men are also somewhat less flexible than women as a result of natural differences in their joints and also a difference in attitude. This difference in attitude often results in men tending to skimp on their warm-up routines, including essential stretching exercises.

Of course to some extent these differences are very much a matter of degree and some convergence is possible and both men and women can benefit by adapting some aspects of the routines of the opposite sex.

Women are more often open to trying out something new or different, such as yoga or pilates, which focus on an awareness of different parts of the body in order to maximize flexibility and raise overall fitness. Such practices focus very little on achieving strength, although increased strength often results a good yoga or pilates routine.

For example, a number of yoga routines focus on balance and balance is at its greatest when all the body's muscles are supporting the joints and skeleton correctly and dynamically. This is both the cause and consequence of improved strength in the muscles that help achieve that balance.

Pilates, especially, is a coordinated system aimed at achieving better strength and posture and breathing by using one to assist the other. Once again, it concentrates more on controlling muscle groups rather than building them up.

While men will undoubtedly continue to focus their attention on upper body strength and women to concentrating on flexibility and toning in their legs, both can undoubtedly benefit from taking a look over the fence and seeing how the other half lives.

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