Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Cardio Makes You Old! June 12, 2013

If your a Fitness Industry Insider you will have known for 4 or 5 years that slow-go cardio is a no-go for fat loss. Fat burning zones have ben shown to be nonsense. But more than that, long duration, moderate intensity cardio training has been shown to age you!

So, your daily jog in the gym or in the park may be getting you no-where! I’ve been saying for years that study after study has shown moderate and low intensity cardio does NOTHING to burn fat/ calories. If you jog make sure you love it- it won’t help you live any longer!

We’re all talking about this because Steve
Holman, editor of Iron Man Magazine and one of the most respected fitness professionals in the world, has put his name to the concept. He agrees that long-duration exercise MAKES YOU AGE FASTER and can be a complete waste of your time.

What does this mean to you- if you’re looking to achieve maximum benefit from the time you put into your workouts, long duration
“slow-go” cardio is NOT the clever choice and for many reasons.

Here are the top 5 reasons:

1. Minimal calories burned
– 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
Worse than that – take a break to go on holiday and your fat will PILE back on and you’ll lose any fitness aims in less than 2 weeks.

Which brings me to Steve’s next point:

2. Way too much time involved
– I don’t know about you, but I don’t have hours and hours to workout each week. Most of us have busy lives and need maximum results in minimum time.
In fact, research has shown that anything more than 90 mins a week may be detrimental.

Beyond that, slow-go cardio is:

– Sitting on an exercise bike staring at the wall, someones back or dreadful TV or Video for 45-60 minutes every day? No thanks.

About now you might be thinking ‘ why does my gym still have rows of treadmills, rowers and cycles?
Sadly, the answer is more about their bottom line than yours… Most gyms just charge you to rent their equipment – which means that having equipment stations that need very little instruction or input from staff, and keep you busy is a great business model FOR THEM but probably not for you.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit
– Did you know that with higher intensity exercise it is possible to continue to burn calories
for up to 48 hours post workout? It’s true.
But you know this?
Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss
– Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the usual reason anyone is doing cardio is for the “result”.

When a new client tells me they run, I always ask if they are training for an event or race. If they bar then I help them cut down their training to the minimum required to complete their run. If, however, they say they just like running for fitness, I know I’ll have to tread carefully- it’s difficult to let go of the ‘truths’ we carry with us as core values. Over time clients realise my methods free up time and give better results without the ageing effects of long, slow duration cardio.

Many people use running (actually jogging) as meditation in motion, a way to switch off, to avoid situations that cause stress and sometimes have a ‘time-out’.

I think you should go for a lovely walk instead and have time to really appreciate your surroundings.

But, if slow-go cardio is ageing and isn’t a great fitness solution, what is?
Watch this space for the answer…..



Beat Ageing with Chicken Recipes June 11, 2013

Filed under: Health,Nutrition — jax allen @ 1:23 pm
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So, you asked for recipes and here are some ideas…..






Beat Ageing with Food #9

Filed under: Health,Nutrition — jax allen @ 10:18 am
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9. Chomp on chicken to stay young

Chicken, again? Don’t feel bad about serving this standby — when you put it on the table, you’re holding up a stop sign to the aging process. Spice it up with metabolic seasonings and marinades.
You can make this simple meat taste very different every day of the week.

If you haven’t already discovered foil pocket or pouch baking, you should give it a go.
Make a foil pouch for your piece or pieces of chicken, add your chosen herbs and spices. Seal loosely- bake in the oven till cooked, juicy and tender. I batch cook 3 days worth at a time, store in the fridge till I need it. No more ‘ i don’t have time’ excuses.

Poultry is high in zinc and selenium, two minerals that balance hormones and promote collagen production.
It also defends against free radical damage, which harms cells and accelerates aging.

The result: you’re the spring chicken!



Beat Ageing With Food #8 June 8, 2013

Filed under: Uncategorized — jax allen @ 1:12 pm
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8. Get revved up by eating beans and legumes

No protein means no energy, and who can afford that?

“In addition, your body needs a steady supply of protein to keep your muscles strong. When your muscles are weak, you may be dragging,” says Forberg. Vegetarians and meat-lovers alike can keep their bodies in tip-top shape with protein-packed beans and legumes.

Throw them on top of salads, stir into hearty soups and sneak into homemade hummus.
I like them as a warm bean salad with fish or chicken. Yum!



Beat Ageing With Food #6 June 6, 2013

Filed under: Health,Nutrition — jax allen @ 6:24 am
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6. Clean up with a cup of spinach
Not only did Popeye grow big and strong, we’re willing to bet he was largely disease-free. Dark-colored fruits and veggies — spinach among them — are the best way to get provitamin A carotenoid, which converts to vitamin A in our bodies, and helps to keep the digestive system as spotless as you’d like your kitchen floor to be. Forberg suggests non-animal foods for Vitamin A because unlike meat and dairy sources, they contain the vitamin in a form that carries no risk of becoming toxic within the body.



Get Younger With Food #7 June 5, 2013

Filed under: Health,Nutrition — jax allen @ 8:03 am
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7. Grow a thick skin with sweet potatoes

You can now say yes to that side serving of sweet potato wedges, guilt-free.

With their deep orange color, these spuds too make an appearance on the list of best foods in which to find vitamin A. Since they also contain the mineral copper, which facilitates collagen production, Simpson recommends the starchy vegetable to ward off loose, thin skin.

Sweet potatoes are great baked to go with salads, your BBQ meats or roast along side your Sunday joint.



Get Younger With Food #5 June 4, 2013

Filed under: Health,Nutrition — jax allen @ 7:06 am
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5. Get a boost from flaxseeds and flaxseed oil
For vegetarians, those who don’t like fish, and parents with children who balk at seafood for dinner, flaxseed oil has a different type, but near equal amount omega-3s. Add a tablespoon to smoothies, or sprinkle ground flaxseeds into cereal, oatmeal, homemade baked goods, or on top of vegetables.