Author: Ken

As you progress to a mature age you may find you are not in the shape you want to be , having a family, concentrating on making money, generally enjoying yourself and picking up a few bad habits on the way has given you that pot belly or lack of drive to keep active. This causes health problems like aches and pains from the body being out of proportion internally and externally as well as having a bad diet which often goes hand in hand. When you are active you are more disciplined and it often translates to your diet. Unless you were active as a child and maintaining that healthier lifestyle good health can easily slip away. The good news is it is not too late to start. We are built to be active through necessity, working those muscles, keeping your posture, being able to do any activity and more generally keeping the blood flowing along with a healthy diet is a necessity so if you don`t have a physical job consider a sport, join a gym, start walking, buy that treadmill or spin bike, buy those weights there is no excuse.

An import point is that it is never too late to start. There are many examples of people in their 60s, 70s and 80s starting on a new exercise program.

An example of of a late starter is athlete and bodybuilder was Charles Eugster who started serious weight training at 87 years and at 90 started running after spending a career as a dentist. He did not like the way he was looking and the direction his health was headed in and needed to get in shape so he started a fitness program. From that start he won more than 100 fitness awards in multiple sports including bodybuilding, track and field and rowing in masters championships. Although he past away in 2017 at 97 years he was not only a great advocate of fitness but a great example and inspiration of what can be achieved so don`t wait and just imagine what can be achieve !

If you need inspiring take the time to checkout this youtube clip on 93 year old Charles Eugster`s speech at a TEDx talk in 2012 on the merits of exercise for health and goal setting.

There are many examples of fit elderly people but something to note about 66 year old Mike Millen`s training (below) is the variety of exercises and locations as seen in the youtube video. He does like the gym but there are many places and activities you can exercise to get yourself fit whether it is around your house, in your own gym or outdoors (at the park).

The Human Body needs energy. Air provides the oxygen your cells need to get energy from food. This process, Cellular Respiration, is when the cell uses oxygen to break down sugar and much of the energy produced is stored chemically for use later. The only source of energy in the human body is chemical energy consumed in food and it comes in the form of Adenosine Triphosphate or ATP and than converted into mechanical energy. We use this energy for our biological activities which is every thing we do for example our thought process, the breakdown of food, our movement and reproduction etc.

Our body needs fuel to be broken down into chemical energy for us to function and Carbohydrates are the main source of fuel as it is the most efficient source of food to produce ATP. Other sources include fats and proteins. Vitamins and minerals do not provide energy however they help to release energy from carbohydrates, fat and proteins, they perform many roles in the body besides assisting in the production of energy, they heal wounds, bolster the immune system and strengthen bones.

The BODIES ENERGY SOURCES

1.Carbohydrates come in two forms, firstly, as Simple Carbohydrates as with sugars found in fruits, honey and milk products and refined sugars added during processing of foods and secondly, as Complex Carbohydrates such as whole grains, bread, pasta and vegetables including potatoes and beans. Both simple and complex carbohydrates are turned into glucose or blood sugar and used for energy.

2.Fats are a major source of energy. Fats can be used in the cooking process ( eg olive oil ) and to add flavor to salads etc and are also found in foods such as animal fats like meat, dairy, poultry, fish and in non animal foods including avocados, olives, other plants and nuts.

3.Proteins build and repair the body, provides nutrients to the cells and helps regulate body processes. Excess protein provides calories for energy. Proteins from food are called essential amino acids and protein produced by the body are nonessential amino acids.

The Miracle of Water. Water is required for the whole body to function and so is a necessary assistant for providing energy for the body. Water is the medium for most chemical reactions involved in energy production. Water allows you to digest your food, lubricates joints, muscles and all parts in between from head to toe. At a cellular level every body part is saturated with water, water transports nutrients around the body, removes toxins, maintains body temperature and if you start to overheat (from exercise, the weather, lack of water, excessive use of alcohol) all parts of your body will have to work harder, the heart won`t function efficiently, muscles may cramp, blood vessels constrict causing less blood flow than headaches and fatigue may follow.                                                                            Exercising or not the body needs water so make sure you hydrate regularly and as you increase  physical activities the increase in your fluid intake is also necessary.

The BODIES ENERGY SYSTEMS

The 3 basic energy systems of the body refer to the specific mechanisms in which energy is produced and when they are required by the body.

Anaerobic (no oxygen) or Phosphagen ATP-PC System. This system is for the short sharp bursts of energy such as running up stairs, for the bus or train, throwing, hitting, jumping, the 100 meter sprint or heavy weight lifting of 2 or 3 reps so basically all short intense movements of about 10 seconds or less. The system is rapidly replenished during recovery so after about 30 seconds 70% of the phosphagens are replenished and there is 100% recovery of energy levels in 3 to 5 minutes. This instant energy comes from the breakdown of Adenosine triphosphate ATP  stored within the muscles. If high intense activity continues stores may only partially replenish. To develop and improve the ATP-PC system sessions involving repeat sets of up to 10 – 15 seconds of maximum intense workouts are required.

Anaerobic a-lactic or Glycolytic System. This system is used for a couple of minutes of intense activity from 45 seconds to 120 seconds. The lactic acid system uses stored glucose from carbohydrates to create energy and if you are short on oxygen (your body is not conditioned enough) lactic acid is produced and in small amounts may help the body to absorb energy but too much lactic acid leads to that burning sensation in the muscles and ultimately fatigue. Lactic acid is a chemical byproduct of anaerobic respiration the process by which cells produce energy without oxygen. Examples of exercise to focus on this system are repeat sets of 10 reps from 45 to 120 seconds with 2 to 3 minutes of rest, similarly a gym circuit with 45 seconds on each station with 15 seconds rest between stations or 10 reps of 30 second sprints with 15 seconds of recovery between each sprint. Alternatively make up your own circuit for home with a variety of upper and lower body exercises with similar time frames.

The Aerobic or Oxidative system is engaged during continuous forms of physical activity. Muscles require a steady supply of energy in the form of ATP during longer activities over 2 minutes like walking, running, rowing or any other continuous activity. Carbohydrates and fats are stored in the body for fuel but they differ in availability. Carbohydrates can be used immediately and are the main energy source but have limited stores in the body while fats require additional processing steps before use but have larger reserves in the body. The proportion of carbs and fats used for energy by the muscles in this system is determined by how fast you work out and by your oxygen uptake ability which improves as you get fitter.

It`s important to cool down, here are suggestions from Nicole Pearce.

Movement impacts the whole body from the top of your head to the tips of your toes. By getting the blood flowing you send oxygen to all your cells helping the different bodily functions including the 11 main human body systems, besides, once you are conditioned to a certain activity, exercising simply helps you feel good !

The correct balance of exercise and rest reduces inflammation, the risk of infection and reduces the aging effect. Don`t wear yourself out or flatten yourself by over doing it though but work on short bursts, recover and repeat working around your own fitness level and build on that. Rest is also an important aspect of your training helping the body to recover to build more strength and improve and so developing a routine ( habits ) of workouts with rest is vital for improvement and continuity.

Daily movement promotes chemical changes in the body and stimulates neural pathways boosting immunity.

The Benefits of Movement for the 11 main body Systems.

1.The Circulatory (cardiovascular) System circulates blood around the body via the heart, arteries and veins delivering oxygen and nutrients to organs and cells and removing waste matter. Exercise strengthens this system and efficiency improves as you increase the frequency and the intensity of the exercise. Spin Bikes and Treadmills are a great way to strengthen your cardiovascular system and although high intense exercise gives maximal health any aerobic exercise is beneficial.

2. The Digestive & Excretory System includes the mouth, esophagus, stomach and the intestines. This system absorbs nutrients and removes waste via the gastrointestinal tract part of which are the intestines. (Note once the nutrients are absorbed by the digestive system the circulatory system takes over and delivers those nutrients to the organs and cells). Exercise helps move food through the intestinal track, alleviates gas, stomach cramps and constipation. Some of the best exercises are Walking, Running, Cycling and Stretching.

3.The Endocrine System influences the function of the body using hormones. It is made up of the pituitay gland, thyroid gland, parathyroid gland adrenal glands, the pancreas, ovaries (in females) and testicles (in males). Exercise increases the production and release of growth hormones including testosterone, cortisol and prolactin to name some. With reference to increasing testosterone levels there are several benefits including 1. Healthy heart and blood. 2. Body fat is reduced as testosterone increases muscle mass. 3. Stronger bones. 4. Improves thinking and memory.5. Better libido and erectile function (in older men). 6. Improves mood, low levels of testosterone effects depression, fatigue and irritability. All exercise is beneficial for testosterone levels but interval cardio training and weight lifting are more beneficial than chronic endurance training. Studies are not clear on all the direct benefits of exercise on the Endocrine System but lack of exercise along with bad diet causes obesity, diabetes and aging will damage this system.

4.The Integumentary System includes the skin, hair and nails, regulates body temperature and is involved in sensory receptors to detect pain, sensation, pressure and temperature. The Integumentary System is benefited by blood flow which nourishes the skin, hair and nails and removes waste products including free radicals so exercise is a great benefit to this system.

5 The Immune & Lymphatic Systems which comprise a network of Lymphatic vessels that carry clear fluid called lymph which contains antibodies,lymphocytes and bacteria defending  the body against pathogens (an infectious agent) that may harm the body. Exercise increases blood flow, reduces stress, inflammation and pumps the lymph fluid more effectively and boosts the body`s ability to fight off illness. The immune system is very responsive to exercise and so regular workouts 3 or 4 times a week strengthens your immune system.

6. The Muscular System is made up of the the muscles which enable the body to move. Exercise builds and strengthens muscles which protect bones and joints and improves balance and coordination. With an improved blood supply from exercise the oxygen uptake to the muscle is also improved . Aerobic exercises such as walking, cycling and running increase endurance while anaerobic exercises such as weight and interval training increase strength while stretching improves the range of motion of the muscles and your joints.

7. The Nervous System collects and processes information from your senses via the nerves and the brain than tells the muscles to contract to cause physical actions. Exercise increases the heart rate which pumps more oxygen to the brain and so has direct effects that may help to maintain and strengthen brain function and promote brain plasticity by stimulating growth of new connections between cells in many important cortical areas of the brain. Exercise makes the brain more resistant to aging and stress helping with anxiety and depression. Research shows that using your muscles, weight bearing exercise particularly with your legs, sends signals to the brain that are vital for the production of healthy neural cells which are essential for the brain and nervous system.

8. The Renal System and Urinary System. The system where the kidneys filter blood to produce urine and get rid of waste. The best exercise for these systems are aerobic such as walking, swimming, cycling, skiing, aerobic dancing or generally exercise using the large muscle groups. Conditioning exercises may also be of benefit.

9. The Reproductive System involves the organs for the production of offspring and exercise will regulate the energy balance throughout the body. Examples of moderate types of exercise for the Reproductive System include Walking, Jogging, Yoga, Swimming, Dancing, Cycling and Aerobics.

10. The Respiratory System brings air into the lungs to absorb oxygen and removes carbon dioxide and bacteria from the lungs and airways. Regular exercise increases the strength and efficiency of your heart and lungs to deliver oxygen to your muscles. Concentration on breathing for all of your exercises will improve your Respiratory System but specific exercises for deep breathing such as with yoga, pilates and even weight lifting are of great benefit.

11. The Skeletal System is made up of bones which form the structure of the body and its organs. The benefit of exercise on your musculoskeletal system is by gaining strength and so being able to carry your weight, achieving balanced alignment, improve bone density and strengthen joints which reduces the risk of injury. Strength training exercises including weight bearing exercise such as walking, hiking, running, climbing stairs or hills etc and resistance training including lifting weights, calisthenics and (advanced) yoga are best. (Check out Amazon for a whole range of great Yoga and Pilates books and Audio books)

Consider the PACE training method

It is said the the hardest part of the workout is putting your shoes on !!

It is a good idea to set a plan of attack ( for your exercise program that is ) by planning your week in advance allocating time with work, rest, play and exercise. For the exercise part allocate a time (3 or 4 times per week or more) and a place (even if if its a mat in the back room). The main thing is to get started ! If necessary ease into your workout and as you warm up to the task at hand you will find generally you will workout more than you expected but at worst you can give yourself some brownie points for taking the first step which will build to your objective and you will also be developing a (good) habit.

Goal setting. What path are you taking ?   treadmill, spin bike or weights. It`s good to set some long term goals and aim high but to get there you also need short term goals. Very short goals maybe to put your shoes on ( prepare for the workout ), leave your clothes or equipment in an obvious place the night before (as a reminder for your weekly allocated training time), start with a short session but Just get started !

Maybe plan a workout based on time eg 20 minutes to start (after warm up ) alternatively have a series of exercises and have repeat sets as you get fitter increase the sets and weights. If it`s time based increase the intensity in that time frame than increase the time allocated and repeat.

Start easy and get through your predetermined exercises and as you improve increase your reps, weight and or time frame for exercise. Record your efforts. By recording your efforts you can track your progress and develop your program.