The New science of aging
Old school knowledge meets New Science
At 64 I've had the opportunity to see what these habits applied long term can do.
Many of my contemporaries are now struggling with mobility and health issues as we aged.
I still feel strong, flexible and full of energy because of life choices and consistency . With a background in exercise science and nutrition, I have created what I have come to know as the Seven Habits of Highly Effective Exercise to achieve your fitness goals.
2. Set Clear Goals and timeframes
Exercise without a Goal is a sure way to fail
Getting in shape requires clear goals and time commitments.
A good plan includes realistic a workout schedule. 3 to 4 times per week is an ideal start, walking should be a daily occurrence,
Put the workouts in your schedule and protect the time. You must commit to succeed. Missing workouts is the number one cause of failure. Which is why it's important not to get injured or skip workouts.
3. Plan and periodize your workouts
Plan and keep track of each session. Change things up every three months.
A written record is the best way to track progress. Three months gives enough time for any program to work and is a good time to evaluate the steps necessary in the next period to advance to toward you goals.
4. Stay FLEXIBLE
Yoga, Pilates or a regular stretching routine
Stretching is essential for healthy muscles and joints.
Every sport, exercise program or activity can benefit from a consistent, well planned stretching routine.
5. Walk
The power of walking
Without a doubt walking has proven to be one of the most effective ways to maintain your heart health throughout life.
Walking is most effective when done daily for at least an hour a day at an elevated heart rate.
6. Resistance Train
Lift Weights
After 24 years old, the average male loses 2 lbs of muscle a year. A similar woman loses 1 lb per year.
That's 10-20 pounds lost in 10 years !
Muscle is responsible for mobility, fat burning and energy.
why give it away ?
7. Accept that exercise is for life
Once you're in shape, then what ?
I often hear people declare, "I want to get in shape !"
Is it a destination or something to be maintained ?
Life is a long game and requires different strategies to stay healthy and mobile throughout.
A person that played sports in college ages like everyone else.
Without ongoing exercise they often realize too late it only matters what you do today and everyday.