Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Armchair Athlete? November 12, 2015

Filed under: Fitness,Health,Nutrition — jax allen @ 8:35 am
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 Adapted from an article ….

Sports Performance Bulletin

Issue No. 225, November 9, 2015

  
This article is very interesting…. I know what he means. I’ve been teaching multiple fitness classes most days since 1983, some days it feels like 1883! 

Maintaining muscle mass, good quality sleep and eating protein IS key! 

Tips for the Ageing (armchair) Athlete 

From

David Joyce

Editor, Sports Performance Bulletin

Tips for the ageing athlete 

  
One of the reasons I love working in sport is that you are constantly surrounded by young people and their questionable fashion, language and music! I firmly believe that you’re only as old as you want to be, and that there’s a marked difference between being aged and being old.
Age is something that happens due to the inexorable passing of time, and there are certain strategies that we can implement to ensure that we lessen the decay that Father Time wants to impart.
Firstly, a decline in muscle power doesn’t just creep up. It hits you square in the face. A fall that leads to a fractured hip is one of the biggest causes of so-called age-related hospital admissions in the Western World. We know, that a huge part of this stems back to poor muscle strength and power.
So, is there anything we can do about this? Of course there is! 
You are never too old to lift heavy things! Sure, there may be a decline in what you can lift when you’re 80 compared to when you’re 35, but there is stacks of scientific research that has been done that demonstrates that even 90 year-olds can gain both muscle size and strength following a targeted strength programme. 
The most effective exercises are the ones that you do, so, in other words, any exercise that has an overload demand attached to it will develop strength. Should we teach a 60 year old to power clean if they’ve never done it before? Possibly not, because this complex lift is as much about skill as it is about strength, but if the 60 year old is well trained in its technique, there’s no reason why they shouldn’t continue to lift in this manner. 
Often, the time it takes to recover following a strength session is longer as we get older. This needs to be taken into account when planning training, in particular taking care to space out plyometric work, even for the masters athlete that is well attuned to this activity. 
In terms of nutrition, there is now plenty of evidence that demonstrates the effectiveness of a diet high in protein being especially important for the mature athlete, to counteract the sarcopaenia (muscle fibre loss) that coincides with increasing number of candles on the birthday cake.

Interesting…. I know what he means. I’ve been teaching multiple fitness classes most days since 1983, some days it feels like 1883! 

Maintaining muscle mass, good quality sleep and eating protein IS key! 

Jax  

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Think You’re Too Old To Get Fit & Healthy? July 15, 2014

Most people, especially as they age, have lost faith in their ability to burn off fat and get in shape.

They’ve given in to the idea that an unattractive body shape, poor muscle tone and a sluggish metabolism are inevitable… that their best days are behind them.

But NOTHING could be further from the truth — your body has simply changed.

And doing what MAY have worked for you 10, 20, 30 years ago is simply NOT going to cut it today.

Instead, to get the results you want, you need a DIFFERENT approach… one that takes advantage of a recent breakthrough in exercise science that overcomes a poor functioning metabolism.

Most people try to start exercising more or harder, but that only makes a bad situation worse as your energy levels plummet, your appetite skyrockets and intense cravings set in.

Or perhaps they try one of those crazy “insane” infomercial workouts that assume you have the fitness level of a 20yr old — putting you at risk for damaging your joints, pulling muscles or injuring your back.

Fortunately, emerging research is showing that an “intelligent” form of metabolic training is remarkably effective at combating frustrating fat gain, sagging muscles and a deteriorating body shape.

It also helps turn back the clock by saturating your cells with a cocktail of anti-aging bio-chemicals that get your blood sugar under control, optimize your cholesterol, lower blood pressure, lift mental performance and strengthen your heart and lungs

PLUS how it can all be done in 45 seconds or less. Really.

It all starts with these 3 powerful metabolic advantages that get real, VISIBLE results…fast.

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Metabolic Advantage #1: 3-in-1 Training
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If you do cardio (running, spinning, aerobics, etc.), yeah, you’ll burn some fat, but you’ll also burn A LOT of muscle, becoming “skinny fat” with saggy, droopy skin and flabby muscles.

Weight training can be good for building muscles — but if not done correctly, not only will it NOT burn fat, but it’ll make you look bulkier — like putting on a sweater underneath a winter jacket.

Yoga is GREAT for nervous system coordination, flexibility and core strength, but it falls short when it comes to burning fat — it’s just not designed to do that.

What’s the answer? It’s to combine the best of all 3 types of training into a single, ultra-short session that torches fat, tones muscles and that’s safe for anybody to do at any age — exactly what intelligent metabolic training does.

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Metabolic Advantage #2: An Expanded Fat Burning Window
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Another major problem of conventional workouts is their focus on burning fat DURING the workout.

That’s a HUGE mistake that only damages your metabolism further and robs you of your full fat loss potential.

The key is to trigger your body to burn as much fat as possible AFTER your workout — exactly what intelligent metabolic training does.

A study conducted in 2008 publish in the Journal of Strength and Conditioning showed that compared to regular workouts, a metabolically intelligent workout can burn up to 10 times MORE fat.

It does this by releasing a tidal wave of special metabolic molecules DURING the workout that send a powerful “adaptation” signal to your body to boost metabolism, burn fat and cool inflammation AFTER the workout.

Your body then scrambles to replenish the intramuscular raw materials it burned up DURING the workout in a process that burns fat calories for 2-3 days AFTER the workout.

And guess where it gets the raw materials to replenish those resources?
Thankfully, straight from the extra padding that’s parked on your belly, hips, thighs and butt.

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Metabolic Advantage #3: Permanently Upgrade Fat Burning
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Wish you could be burning fat all the time, regardless of what you’re doing?

Intelligent metabolic training does this with advantage #3, which sets off a process known as mitochondrial biogenesis — a fancy term for building new energy-producing power plants.

Since those power plants are mostly inside muscles, your muscles improve — getting more toned and tighter — dramatically improving your body shape.

In fact, that same 2008 study also showed that those doing the metabolically intelligent workouts improved muscle shape by 82.2% vs. the regular workout.

And thanks to all of those new fat burning mitochondria you burn more fat calories while at rest, making you a better fat burner — not just 2-3 days after your workout, but ALL OF THE TIME!

When you’re sitting on the couch watching TV, sleeping at night or working at your desk, your body is burning up generally a higher level of fat than it was before.

If you attend my studio in Cheltenham you will be experiencing these NEW ME workouts, rest based training is different, you’ll work harder knowing there’s no Shane in resting whenever and for as long as you need, before picking up where you left off.

Being rewarded for resting is a breath of fresh air, when most trainers and coaches are still shouting ‘go harder’, ‘ keep going’ and really teaching their clients to pace themselves and never really push themselves!

Find an ME coach and try a session!
Your Metabolism will thank you for it…

Eat Clean, Live Well, Feel Great

Jax

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Inspirational Seniors #9 October 26, 2013

Filed under: Fitness,Fun,Senior Moments — jax allen @ 10:21 am
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You are never too old to do something about your disappearing muscle!

Just because statistics suggest muscle is lost with age – you don’t have to sit back and let it happen.

I’m not saying that you go directly to a weight machine and start leg pressing- as this fantastic lady has- she has probably been training for years, and lucky for her has continued her sport and the training that goes with it.

We know that strength training is valuable at any age, I use resistance bands with my Super Seniors. They are easy to use, suit lots of fitness abilities and you can even sit down and get good results. When you are stronger you can progress easily. They are quite cheap, take up no storage space and you can take them with you if you travel.

We’ll be recording some band routines soon to give you some ideas of exactly how easy band exercises are….

Jax Allen

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