Fitness Exercise for an Older People

Research has shown that having extra kilos in men,can result to shorter life span,

following this few tips can help turn back the hand of clock .

1. Measure your waist first.

It should not be bigger than half your size, according to a study by City University London. If it is within this healthy limit, you should live the average life expectancy. If not, for every additional few inches, you lose months or even years of life.

2. Reduce alcohol.

It's calorie-laden and contributes to the development of "moobs" or man boobs, says fitness expert Matt Roberts. "If you do not want to cut it, at least cut it off correctly."

3. Use pedal power.

Sprint twice a week on an indoor bike for 60 seconds. Results from Abertay University in Dundee suggest that older men lost 1 kg of fat in two months.

4. Motivate yourself with this fact.

McMaster University in Ontario found that men who completed an average of three 45-minute workouts per week looked younger. Exercisers in their forties had skin biopsies and the results were those expected in men half-old. The effects persisted; Men over the age of 65 had thicker layers of the skin - that is, they were less haggard.

5. Take the stairs.

Increasing 55 flights per week can reduce your risk of dying by 15 percent and your cholesterol within a few weeks. With only two flights per day, you can move almost 3 kg per year.

6. Resistance is not futile.

The muscle mass reaches about the age of 25 years. After that, on average, one tenth of a kilo of muscle is lost per year in a process called sarcopenia. After the age of 50, the losses take on an almost parasitic speed and bleed the body up to half a kilo of muscle a year. Resistance training is by far the most effective way to stop this fall.

7. Make the weights heavy.

"The trend toward many ultra-light weight repetitions is not effective at building lean muscle or getting a toned look," says Joe Wicks, a coach known as the Body Coach. "Progressively stronger strength training acts as a catalyst for muscle growth, with the goal of achieving a weight that allows 10 repetitions, and then progressively increasing as you get stronger."

8. Warm up.

According to the University of Eastern Finland, the dry heat of a sauna can be beneficial to the heart of middle-aged men. The study showed that a weekly sauna could reduce the risk of heart attack for middle-aged men by up to 63 percent.

9. Time over a mile.

Provided your knees are used to how fast you can walk a mile (1.6 km), the risk of dying from a heart attack or stroke can help decades later. According to the University of Texas, a 55-year-old man who takes 15 minutes to walk a mile has a 30 percent risk of developing heart disease. But a 55-year-old who travels a mile in eight kilometers has a lifetime risk of less than 10 percent.

10. Do push ups.

It is considered the ultimate barometer of fitness, especially in middle age. "It works on the whole body by addressing muscle groups in the arms, chest, abdomen, hips and legs," says John Brewer, a professor of applied sports science at St. Mary's University in Twickenham. Push-ups can provide the power to reach a fall and break to prevent breakage.

11. Do not be afraid to push yourself.

"Provided you have a medical check-up, you have the green light to work as hard as ever," says Wicks. "Your own body is the best barometer of effort, and if you're sweaty and breathless, that's a good sign, it's very hard to overdo it." In April, an Australian study found that middle-aged people running strong Who had aerobics or competition tennis had a 9 to 13 percent lower risk of dying earlier than those who only took less activity.

12. Eat more protein.

Researchers in the American Journal of Clinical Nutritionconsumed between 0.8 g and 1 g low-fat protein (skimmed milk, yoghurts, low-fat cheese) per 453 g body weight in conjunction with resistance training to promote muscle health in middle-aged men.

13. Become a swinger.

Running around the golf course may not be the fastest way to fitness, but often enough to extend your life. Researchers at the Swedish medical university Karolinska Institutet showed that the mortality rate for golfers was 40 percent lower than for other people of the same gender, age and socioeconomic status - equivalent to a five-year increase in life expectancy. Golfers with a low handicap live the longest.

14. Stretch in front of the TV.

"Deep stretching helps to strengthen the blood flow and nutrients for muscles and skin," says Dalton Wong of Twenty Two Training. "It does this by releasing connective tissue around the body." You can do this even during the commercial breaks.

15. Add a 60 second walk.

If you have not exercised for a while, short bursts that leave you breathless - a sprint for the bus, a quick walk - can make all the difference. Every minute of effort is associated with a 2 percent drop in the obesity rate among men, a US study found.

16. Try out brick sessions.

Changing from one form of training to another within a workout can "bring huge gains for little extra effort," says coach Greg Whyte. "All you need is three to five minutes on the treadmill, then either a rowing machine or a crosstrainer." This redirects the blood into different muscle groups, which promotes fat burning.

17. Do not worry about running with bad knees.

In most cases, it is twists and turns such as football, tennis and rugby that lead to degeneration of the knee joint. A study by the Baylor College of Medicine concludes: "Running can even help protect a person from the development of painful knee osteoarthritis." However, it makes sense to combine highly effective exercises with more joint-sparing activities.

18. Eat more male super foods.

A study by Aston University has found that 50 mg of daily tonsils for one month lower blood pressure. Broccoli contains sulforaphane, which according to researchers of the UEA reduces cartilage degradation in the joints. Male volunteers with high cholesterol levels dropped 10 percent if they ate three tablespoons of flaxseed daily for three months. Lycopene, found in tomatoes, is associated with the prevention of prostate cancer. Finnish researchers found that high blood levels of middle-aged men are associated with a lower risk of stroke. One study found that half a bar per week with dark chocolate reduced the risk of heart attacks and strokes. Men of middle age, who drank two glasses of unsweetened orange juice a day for a month, developed significant blood pressure.

19. Rest well.

You will not be able to workouts as you did in your younger years, so you should balance your harder sessions. Do not feel guilty about taking time off to recover. "As you get older, you lose the water content of all body structures, including cartilage, which protects the joints," says Claire Small of the Chartered Society of Physiotherapy. "Tissue becomes weaker and less compliant, which makes it easier for injuries to happen, and rest after exercise is important."