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AGING AND FITNESS
Lecture Presentation by Doug
Allfit Enterprises, LLC
I Welcome
A. A few questions:
1. How many of you have a few aches
and pains?
2. How many of you would like to
improve your health?
3. Do you know your family physical
and health back-ground for any
physical or
life threatening condition?
4. Do you feel great about yourself
most of the time?
B. Warm-up - Let’s do
a few wake up exercises. This is going to be an
inter-active presentation.
1. TRUNK
2. SIDE BEND & REACH
- Stand upright with hands on the hips. Keeping the legs
straight, extend the left arm overhead and lean to the right as far as
comfortably possible. Return to the upright position and then lean to the
opposite side, now extending the right arm upward to accentuate the
motion. Continue back and forth in a smooth, controlled manner,
completing 10-15 reaches to each side.
3. SINGLE ARM REACH - Stand
upright with the hands on the hips. Reach upward with one arm to full
extension, stretching the lats, shoulder, chest and arm muscles. Hold the
reach for five seconds, then relax. Repeat with the opposite arm.
Complete 2-3 reaches per arm.
4. BEND & REACH - Stand
upright, beginning with both arms extended
overhead. Keeping the knees flexed slightly, bend forward at the waist
and reach the hands down toward the feet. Only go as low as is
comfortable, it is not necessary to touch the toes. Pause briefly and
then swing the arms back overhead as you stand straight again. Pause
momentarily as you reach upward and repeat. Perform 10-20 movements in a
slow, controlled fashion. Note: Be cautious of bending forward too
quickly, as this might cause dizziness. Keep all
movements smooth, slow and under control.
5. ARM FLEX - Stand upright,
clasping the hands behind the head with elbows facing skyward. Squeeze
the hands together and hold for five seconds. Relax and then move the
hands over the head, keeping the elbows bent at about
90 degrees. Again squeeze the hands
together for five seconds. Return to the starting position and
repeat. Perform five isometric squeezes in each position.
6. TWISTING BACK STRETCH - Lie on
the back with the arms extended out to the sides and the thighs lifted, with
the knees bent and the calves held parallel to the
floor. Moving the legs to the left, allow the weight of the thighs to
move them slowly toward the floor, stretching the lower back in the process.
Hold the lowest comfortable leg position for five seconds (it may take
5-10 seconds for the legs just to reach the
lowest position). Return to the starting position and repeat to the
opposite side. Perform 1-3 stretches to each side.
7. SIT UPS - Lie on the back with
the arms crossed over the chest, knees bent and feet flat on the floor.
Keeping the feet anchored on the floor, tighten the abdominal muscles as you
raise your torso into a sit-up position. Do not raise back off of
the floor. Lower shoulders slowly using control then repeat, using
a smooth motion at all times. Perform 10-15 careful repetitions
and then rest. Complete 1-2 sets,
C. This warm up exercise will
accomplish several things if done every morning.
1. Enhances blood flow to the arms
and legs.
2. Increase lymph fluid flow which
will start the cleaning process.
3. Start the metabolic fire to
start to burn calories. Setting your body to burn fat all morning.
4. Makes muscles more limber with
less stiffness.
5. A natural wake up for the day.
II BODY OF PRESENTATION
A. The topic of this lecture is
the “EFFECTS OF EXERCISE ON THE AGING PROCESS”. The facts
presented here are not new, but a collection of data from professional Doctors,
Physical Trainers, Nutritionist and Athletes which I have collected over
the years.
B. I will break down this
exercise/aging presentation into three basic principles.
1. Attitude
2. Nutrition
3. Exercise
C. We could spend a day on each of
these topic, but with our limited time, we will only touch on the basics of
each of these topics.
D. Getting where you want to go!
1. Know the outcome - Be specific
of what your want.
2. Set a Plan - Set a reachable
time limit.
3. Take Action - Any action is a
start (pick a role model or mentor).
4. Chart your progress - Make sure
you are traveling in the right direction.
5. Make adjustments - If your not
getting where you want, change or maybe you have changed your mind.
III. ATTITUDE
A. I will touch on this part by
asking you a couple of questions. You are the only one who can determine
if your attitude is right.
1. Life is so short - and it takes
age to really appreciate this. You find out that a lot of things that you
thought were important are really not and things that you took for granted are
really important, such as your body and your health. The questions you
must ask - How do I feel about myself? Am I happy with where I am?
2. Every one of us have some
problems with our bodies and some of those problems are caused by
heredity. But there is something that you can do with what you have
to make it better. Sit down and decide what areas you can work on and
those areas you cannot. But, be careful that you are not too easy on
yourself, and yet not too hard.
B. Example: Maybe your Father
or Mother or siblings are heavy individuals. So you know what you must
do. Yes, you could give in and eat more and not exercise. With all
this in mind you must love yourself and siblings as they are.
C. So, basically when we talk about
attitude, we must ask:
1. Do I love
myself?
2. Are there some long term things I can change?
3. Are there some health issues that I should be
concerned with?
4. What would really make me happier?
D. ”ZOROASTER REVEALS THE
SECRET OF YOUTH--
CYPRUS THE GREAT, KING OF PERSIA:
Please tell me how I can retain my youth?
ZOROASTER:
Nobody grows old by merely living a number
of years. People grow old by deserting their ideals. Years wrinkle
the skin, but the giving up of enthusiasm wrinkles the soul. Worry,
doubt, self-distrust, fear, and despair---these are the long years that bow the
head and turn the growing spirit back to dust. You are as young as your
faith, as old as your doubt, as young as your self-confidence, as old as your
fears, as young as your hope, and old as your despair.”
IV. NUTRITION
A. In our busy life it is sometime
impossible to eat basic fresh unprocessed foods. But we can do our best.
B. I read recently, “one
third of what we eat will keep us alive, two thirds of what we eat keeps the
doctors alive”. Many Americans eat too much. With new
restaurants here and an exciting new buffet down there it is hard to always
control what we eat. But, a good rule of thumb is to enjoy that new
restaurant, that new food, or even that double/double with bacon once in a
while, think of that new buffet in terms of choice not quantity. The whole
essence is control.
C. Another nutritionist said,
“a good principle on good eating is to have several small meals during
the day, instead of 1 or 2 large meals.”
D. Learn to like fresh and raw
fruits and vegetables.
E. A lot of people ask about
supplements. A lot of research is finally being done on herbs in this
country. I personally believe in natural supplements. To me that is
just like sitting down to a meal with the right kind of natural vegetables that
I would not normally get at that meal.
F. Here is a good working schedule
for improved eating developed by a dietitian that you might want to consider.
Meal Alignment
Quarter 1
TAKE CONTROL OF YOUR EATING HABITS -
Start by learning healthy eating habits and abandoning your old unhealthy ones.
Focus on one healthy habit per week, then gradually introduce other ones.
1. Go no longer than five hours
without eating. Otherwise you’re apt to become eating machine
regardless of your health and weight goals.
2. Resign from the clean-plate club.
People often skip breakfast and gorge on lunch and dinner to compensate.
Reverse that: Finish a good breakfast, but leave at least a few bites at
your later meals, unless you’re still hungry.
3. Become a conscious eater.
Before eating or automatically reaching for seconds, ask yourself whether
you’re truly hungry or merely eating because the food’s there.
4. Savor the pleasure of
eating. If you’re a speed eater, try adding some “speed
bump” foods, such as soup, to slow your down.
5. Establish your food
boundaries. If you don’t want more food when it’s offered,
say no thank you rather than be the nice guy and eat things you don’t
want or need.
6. If you don’t absolutely
love it, don’t eat it. That’s especially important when it
comes to desserts and special treats. Conversely, if you are going to
indulge, make it an experience worth savoring. Mindlessly gobbling
Grandma’s special fudge in the car while rushing to an appointment is
hardly satisfying.
7. Identify trigger situations that
result in overeating. These include stress, boredom, the need for a
“reward” and so on. Find activities other than eating to
manage those times.
8. Don’t make eating your main
social outlet. If you find yourself eating just to be sociable, make a
habit of focusing more on the conversation than the food.
9. Pay attention to serving
sizes. When reading labels, remember that a serving size is often less
than you think --three ounces of chicken, beef and fish, one ounce for
cheese. Be especially careful in restaurants, where portions can be huge.
10. Don’t drink more than you
intend. Enjoy wine at restaurants? Order by the glass rather than the
bottle. You’ll be less likely to overdo it.
Quarter 2
CUT THE FAT - Now that you have a handle
on some healthier eating habits, take on the most common enemy of a good diet:
fat.
1. Choose lean protein
sources. Among the lowest in fat is skinless chicken and turkey breast,
port tenderloin, fish and low-fat tofu.
2. Switch to low-fat cooking
staples. These include nonstick cooking spray; powdered egg whites or egg
substitute; low- or nonfat varieties of milk, cheese, sour cream and
mayonnaise; and defatted chicken or vegetable broth.
3. Invest in one or two low-fat
cookbooks. Be sure to choose a book that matches your cooking style (such
as simple and quick), includes nutritional information and contains recipes
you’d really eat.
4. Gradually increase your
low-fat-cooking repertoire. Learn how to make one new dish a month.
Choose recipes that provide nutritional information and provide no more than 30
percent of calories from fat.
5. Cut the fat in three of your
favorite recipes. For example, try using applesauce instead of oil in
baked goods like muffins and cakes. Substitute two egg whites for each
whole egg called for in a recipe, or use evaporated skim milk instead of cream
in sauces and casseroles.
6. Switch to 1 percent or nonfat
milk. You’ll save at least six grams of fat and 55 calories per
eight-once glass compared to whole milk.
7. Use low-fat bread spreads.
On sandwiches, use low-fat mayonnaise or mustard. On toast, use
preserves. If you’ve got to have low-fat butter or butter
substitutes, check the label first. Some claim to be low-fat but contain
more than two grams of saturated fat per serving.
8. Try new low-fat or fat-free foods
until you find ones you like. To make the biggest impact on your diet,
focus on replacing the foods you eat most. Typical examples include
cheese, chips, hot dogs, mayonnaise and sour cream.
9. Check food labels.
Don’t assume that vegetarian or “health” foods are low in
fat. Look at those fat-gram stats. A low-fat food has no more than
three grams of fat per serving, three grams per 100 calories if it’s an
entree.
10. Invest in one piece of low-fat
cookware. Nonstick skillets, griddles and saucepans can help you
eliminate the need to use oil when cooking.
Quarter 3
START VEGGING OUT - Most individuals
don’t eat enough fruits and vegetables. By the end of this quarter
you’ll be eating at least five servings a day.
Remember that this is a minimum; nine daily
servings is an even better target. You don’t have to eat five to
nine deferent vegetable or fruits. Rather, focus on daily totals,
For example, a half-cup of cooked vegetable is one serving, so if you eat 2 1/2
cups of cooked broccoli at one sitting, you’ll meet your quota.
1. Add a fruit or vegetable to
you lunch. That doesn’t mean an order of french fries. In
restaurants, juices, soups and salads are easy ways to incorporate them.
2. Try a new frozen vegetable.
They can be just as rich in nutrients as fresh produce, sometimes even more so.
3. Eat a least one deep yellow and
one dark green vegetable daily. This increases your chances of obtaining
all the nutrients you need.
4. Discover new ways to make
vegetables appealing. For example, season them with lemon juice or fresh
Parmesan cheese. Or add minced garlic or onion.
5. Try one new recipe a month in
which vegetables or fruit are the main ingredient. Examples: pasta
primavera, or broccoli with a low-fat cheese sauce.
6. Keep a bowl of seasonal fruit at
home or in your office. Include varieties what will keep a long time,
such as apples. Buy fruits like pears and melons at different stages of
ripeness so they’ll be ready to eat when you are.
7. Stock your freezer and pantry
with backup supplies. Keep fruits canned in their own juice, frozen
vegetables without butter or cream sauce, tomato and vegetable juice.
Grapes and peeled bananas are great frozen.
8. Incorporate vegetables into your
favorite meals. For example, thaw frozen copped spinach and layer it into
lasagna, or shred carrots and add them to spaghetti sauce or chili.
9. Add fruit to your
breakfast. Have sliced bananas on cereal, berries over waffles or
pancakes, or just a glass of orange juice.
10. Appease a sweet tooth with a
fruit- or vegetable-based dessert. Good choices: low-fat pumpkin pie,
fruit cobbler or fresh fruit toppings over nonfat yogurt.
Quarter 4
LEARN TO LOVE WHOLE GRAINS AND
BEANS. If you’re a typical American, you’re not eating
enough whole grains, which means you’re being shortchanged
nutritionally. Ironically, if you’ve been focusing on low-fat food,
you may actually be eating more refined foods made with white flour instead of
whole wheat.
1. Buy high-fiber cereals.
Choose varieties with at least four grams of fiber per serving.
2. Choose breads that list whole
wheat or other whole grains as the primary ingredient. Don’t
be fooled by the term “wheat flour.” It’s a smoke
screen for white flour.
3. Remember that bagels and
tortillas are bread, too. Choose whole-wheat varieties or, if you prefer
other types, rotate in other whole-grain breads, such as bran muffins or
whole-grain rolls, whenever you can.
4. Incorporate whole-wheat flour
into your favorite recipes. Pancakes, waffles, muffins and brownies can
all be made this way. Try a ratio of one part whole-wheat to one part
all-purpose flour. For a finer, less grainy texture, use whole-wheat
pastry flour, available at health-food and some grocery stores.
5. Mix two tablespoons of wheat germ
into your food every day. It’s not only a show grain but a great
source of vitamin E, an important nutrient most people who eat low-fat
don’t get enough of.
6. Make your energy bars
count. Be sure to choose varieties with a least three grams of fiber.
7. Eat a new whole grain with
dinner. If you like brown rice, you’ll be amazed how delicious some
lesser-known whole grains like wild rice, bulgur and buckwheat can be.
8. Know that big snacks come in
small, whole-grain packages. If you need a snack, any of the following
foods can fill you up as well as they meet your daily quota for grains.
One serving can equal just for whole grain crackers, a small whole-grain roll,
or half a whole-grain bagel or English muffin.
9. Switch to whole-grain
pasta. Keep in mind that regular pasta is the nutritional equivalent of
white bread.
10. Give dried beans special attention.
Technically legumes, not grains, one cup of pinto beans, black beans or split
peas provides 100 percent of your folic acid needs and more fiber than a bowl
of whole-grain cereal. Aim to eat beans at least three times a week.
Great-tasting sources include burritos, bean soups, garbanzos, hummus and bean
dip.
Provided by Evelyn Tribole a registered
dietitian and nutrition therapist in
V. EXERCISE
A. The body is all we have to
function with while we are here on this planet. It is what we do or work
with, it is what we think with, it is what we care with, it is what we love
with, it is what we help others with and it is what we ache with.
B. An oft time quote you hear.
“Youth is wasted on the young”. It is not until you are a
little older and your body starts to slow down and you have a few aches and
pains and some parts don’t work like they used to, that you have the intelligence
to understand what is meant by this statement.
C. But I have many clinical studies
that have shown that if we keep active we can reduce the aging process and
pain.
D. First to reduce pain a specialist
suggests:
1. Eat a balanced, low-fat,
low-sugar diet, making sure you get enough vitamin C, Vitamin E, zinc and
selenium.
2. Exercise 20 to 30 minutes three
times a week. Start slowly, work consistently and rationally; proper
form is vital. Bounce Back The Fitness
Chair is an Ideal non-impact exercise.
3. Practice deep-breathing
techniques. Open up those lungs and get oxygen and lymphatic fluid
through each cell of the body.
4. Avoid tensing muscles to brace
yourself against pain. This common response can lead to a
“pain-spasm-pain cycle.” Relax when you exercise.
5. Muscles can tear or pull,
especially as we get older and the fibers are less resilient; this kind of pain
can last for years.
E. Aging and weight - It seems that as we age pounds seem to just jump on. And they do in it various areas. What is your ideal weight? This depends upon what you want. There are a lot of formulas for the correct weight. But the one I like is a measurement of what is your Body Mass Index or BMI. While many weight researchers caution against using standardized tables to determining whether a person’s weight is “healthy,” the Body Mass Index can be a helpful guide. A BMI of about 25 is considered “normal,” while a number above 27 means you could be at risk for weight related health problems. Keep in mind, however, that BMI doesn’t account for either muscle mass or body-fat distribution. Muscular persons with little body fat may come out above the normal range. This chart was developed by George Bray, MD, makes figuring your BMI simple. Look down the left column to find you height then look across that row to find the with nearest your own. The number at the top of the column is your BMI. If you want to loose weight you must cut the calories and increase the exercises.
After the age of 30 we begin to lose
muscle mass. It is approximately 6-7 pounds of muscle mass per
decade. When we lose muscles mass the cells shrink and the metabolism
slows thus we gain weight unless we increase activity. And where a pound
of fat needs only two calories a day to maintain itself, a pound of muscle (at
rest) requires over 35.
Another important consideration when we
look at our bodies is where the fat is collecting. They call this
distribution or the Hip to Waist Ratio. You can obtain this by dividing your
waist circumference by your hip circumference. Heart disease increases
when for men it is above 0.95 and for women 0.80.
F. AGING AND EXERCISE -
1. Do something. Some ease
off on exercise when they get older. Physiologist say you need to increase
your exercise level to offset the effects of age. So just walk,
run, swim. bike, garden or anything else you like. The key issue is go
get the muscles moving and the heart rate up.
2. Increase heart rate. 220
minus your age equals maximum target heart rate. You want to exercise
when your heart rate is in the calories burning range of 60 to 75% of that
maximum target heart rate. Example:
220
-40
Year old person
180 Maximum target heart rate
60%
Target Heart Rate %
108 Pulse rate per min.
(count heart beat
for 6 seconds then multiply by 10)
3. How a muscle works.
The saying “if you don’t use it you will loose it” plays such
an important part in muscle development, improve mobility and reduce pain as
you age. The
4. Inter-body work. So often
people forget to exercise their inter-body. What I am talking about is
the cells, lymphatic system and all the organs. These need
exercise. Our body is 60-70% fluid and the lymphatic fluid is the largest
portion responsible for grooming and maintaining the over 100 trillion cells,
collecting interstitial fluids, circulating these fluids around the body, and
filtering out the impurities. It has no pump so the only way it does its
important job is through movement or exercise.
V. “BOUNCE BACK” THE FITNESS CHAIR
We have talked about a lot of things.
How to check our attitude, how we need to improve our nutritional intake, and
the importance of exercise.
A. Allfit Enterprises, LLC has
developed what I think the most progressive exercise concept this decade. You must experience the feel of “Bounce
Back” The Fitness Chair! Click on this link see a demonstration
of “Bounce Back” The
Fitness Chair.
1. Try these exercises in “Bounce
Back” The Fitness Chair, which will
improve the following:
a.
Tone & Build Muscles
b.
Zero Impact on Bones & Joints
c.
Cardiovascular Improvement
d.
Activates Lymph Flow
e.
Reduces Stress
f.
Weight Loss
g.
Increase Circulation
h.
Increase range of Motion
i.
Adapted to your Fitness Abilities
j.
Safe and Fun
VI. THANKS AND BEST OF HEALTH!
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