Fitness tips for fit and healthy people over 50 do – Nate Wilkins

Fifty is a good age, only if you’re doing the right thing by supplying your body with nutrients and engaging in productive activities. Many people at this age are doing great things, breaking records and winning competitions. You too can live in perfect fitness and health at over 50 years of age if you indulge in these ten things.

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Weight training

If you want to be fit and healthy at age 50, you need to get involved with weight training. It is good for keeping fit, and it inspires you to do the things you love doing. There is no value in life if you can’t do the things you like doing at age 90 because your body won’t allow you.

You need enough sleep

The older you grow older, the more quality sleep you need. Sleep helps your body to heal, revitalizes hormones and enzymes and provide energy. Throw away your alarm clock, reorganize schedules and get up to nine hours of quality night sleep.

Do cardio exercise

People who want to keep fit above age fifty shouldn’t ignore daily cardio exercise. Giving you heart the necessary regular pump will save you from cardiovascular diseases and side effects. Try getting a dog, so you will have a reason never to miss your exercise.

Reduce salt intake

Your chances of suffering hypertension increase as you grow older, because of the reduction in blood vessel elasticity. Reducing salt intake at age 50 and above will reduce the possibility of stroke, heart attack, high blood pressure, and kidney disease.

Workout regularly

Outdoor activities are critical, and can never be substituted for all the indoor or gym time. Get outdoor running, walking, cycling or doing any other activity you like. You should get a training partner to make it easier and to challenge you. Get a little sun.

Avoid processed food as much as you can

Process foods are packed with the chemical that causes harm to your body and reduces your immune defensives against diseases. Go slow on the fast food joint craze and indulge yourself in something fresh and nutrient filled.

Eat natural food

Fruits, vegetables, and foods with fiber should be the primary occupant of your storage and refrigerator. Drink plenty of water, eat fish for good fats and very little meat for iron. You should also consider paying attention to calcium and vitamin D intake.

Avoid stress

You don’t want to be dealing with stress at age 50. It can destroy your immune system, make you lose concentration and drain your energy. Avoid anything that can cause you stress or damage your peace.

Volunteer

Helping others and contributing to society at this age is not only physically beneficial; it is also mentally and physiologically rewarding. Do something that requires applying your talent for the benefit of other people. It is highly satisfying.

Read books and be happy

Get into fantasy, read about romance and improve your knowledge on medieval and contemporary history. Read a book – at least one every month, to keep your brain engaged and your mind active. Share ideas with others, and play board games and puzzles.

For more information and fitness tips please refer: http://www.natestretchandmore.com

 

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Fitness tips for fit and healthy people over 50 do – Nate Wilkins

Fitness workout for you to feel soreness and fatigue.

Why active recovery helps to combat soreness and fatigue

After days or weeks of intense workout, it is normal for you to feel soreness and fatigue. These are the only side affects you have to endure to successfully achieve that body, posture or effect you want. Active recovery workout can be very helpful in combating muscle fatigue and soreness by creating motion and movements that are different from the ones that lead to soreness. It also helps you improve form, lower heart rate, and releases hormones. When done correctly, it can provide even better results compared to rest, massage and other methods.

combat soreness and fatigue

Active recovery can speed up muscle rebuilding

After a tough exercise routine, your muscle fibers are broken down, and you need some activity to rebuild and heal. Choosing active recovery is a step in the right direction, better than rest and sleep that will take a longer time to bring results. But you have to do it right for it to work. Weight lifting and other activities that cause your heart beat to increase will do more harm than good to your body. The idea is to engage in light exercises that make you perform about 50% of your maximum heart rate. The exercise should also not exceed 30 minutes and must leave you feeling energized, and not tired or exhausted. This way, your muscle won’t get an overload, so it rebuilds and heal at a very short time.

Why active recovery is better than passive rest

The primary purpose of active recovery is to allow your body to heal and recover, not to build muscle. This is possible because, during active recovery exercise, your muscle protein synthesis increases. Whatever your intentions are, it is better to allow your muscle to heal itself, than to subject yourself to a never-ending system of exercise and recovery. Active recovery also helps to engage muscles that are tired, so they don’t get stiff.

It improves blood flow

Another way active recovery helps your muscle prevent soreness and fatigue is by improving lymph and blood circulation in your body. By getting a better supply of oxygen and nutrients, your muscle repairs and heal itself faster. Also, engaging in light exercise is an opportunity to improve your posture, develop better technique and improve your overall performance.

Active recovery exercises ideas

When practicing active recovery, you should bear in mind that your goal is to engage exercise that is not too hard but just enough to get your blood flowing. You should consider going rock climbing, which is a fun and yet rewarding activity. You can also try cross-country skiing, walk in the park, or stretching.  If you want to go cycling, make sure you don’t go beyond 75 minutes at a flat heat rate. Running is also a good idea if you plan not to go beyond 30 – 45 minutes.

Active recovery is the best way to go if you want your muscles to heal faster and avoid soreness and fatigue. You just have to do it right, making sure you don’t turn your day off into a full exercise routine.

To read more please follow: http://www.natestretchandmore.com

Fitness workout for you to feel soreness and fatigue.

Life change coach from Miami, Florida – Nathaniel Wilkins

Life-Change Coaching is a service based on:

  • EnhancingWellness
  • ImprovingPhysical Performance
  • IncreasingHappiness

We have a range of programs, personalized online sessions and tools to help anyone Move Ahead, no matter where you find yourself in life at this point.

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Our personalized coaching techniques are based on the fundamental principle: To make sustained growth in life, we all need the support of others. And that’s what I’ve been doing for years. I’ve always supported my colleagues and clients in making sustained growth toward achieving their fitness goals.

Almost every one of us has very few reliable people that we can talk to. By reliable we mean someone who is actually concerned in your welfare and committed to maintaining your confidentiality. Not all of us have got same body hence we all have different personal problems which we can only share with a reliable person or a mentor. I always provide my clients with the safe space they need to discuss about the things that truly matter to you. This helps them move from feelings of frustrated isolation to confident connection.

All of our coaching activities start with a complete evaluation of who you are, what you want to become within a specific period of time. This approach permits my clients to build up exact measurements to let them know what progress they are making. But even more importantly, it allows them set up milestones for which we celebrate their achievements.

 

Complete your search for a life change coach by contacting Nathaniel Wilkins at http://www.natestretchandmore.com

Life change coach from Miami, Florida – Nathaniel Wilkins