Pullups, One of The Best Overall Upper Body Exercises

A properly executed pullup is one of the best exercises for strengthening and developing your upper body.  Pullups strengthens your arms, upper back, and your core, it's one of my favorite exercises when I want to get a good upper body workout in a limited amount of time.  Watch the video below as I demonstrate how this exercise should be properly performed.



You can see many more of my favorite exercises by visiting my website at www.personaltrainerinraleighnc.com

Two Exercises For Developing And Strengthening Your Chest

Please see the video below for a demonstration of two of my favorite exercises for developing and strengthening your chest.  And remember, you can get stronger and more fit no matter your age.

Fitness Over 50, Three Exercises to Build a Strong Foundation

Just as a house is only as strong as the foundation it sits on, strong legs are the foundation for a fit and strong body.  Below are three of my favorite exercises for developing a strong lower body.

Exercise # 1 - Leg Press

The leg press is one of the best exercises for overall strength and development of your legs.  First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform.   Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform.  This is your start position (make sure that your lower back is pressed firmly against the back of the seat).  With your feet flat, slowly press upward until your legs are fully extended but short of locking.  Slowly return to the position where the weight almost touch the weight stack.  The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start.  I suggest you perform 10 to 15 repetitions with a resistance which the last 3 repetitions are difficult to complete.

Exercise # 2 - Step Ups

Step ups are great for developing and shaping your butt.  With this exercise you will do 10 repetitions on one leg followed by 10 repetitions with the other.  Hold a dumbbell in each hand and position yourself in front of a bench.  Place one foot flat on top of the bench, positioning your body to make a right angle at your knee.  With your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to the starting position.  Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down.  Again, use a resistance with which the last three repetitions are difficult to complete.

Exercise # 3 - Hip Lifts

Hip lifts strengthen and develop the back of your legs and calves.  Lay flat on your back, extend your legs and place a therapeutic ball under your heels.  This is your starting position.  Lift your hips off the floor, and pull the ball toward your butt.  Now, press through you heels and lift your hips as far as possible.  Then, slowly return to the starting position.  Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale while returning to the starting position.  I suggest you perform 10 to 15 repetitions of this exercise.

Fitness Over 50, You Can Be Stronger Next Year

Lately I've noticed a lot of fitness videos and programs aimed at those of us over the age of 50.  It seems that these programs have good intentions, however the exercises and fitness routines they recommend are more geared toward people in rest homes.  Just because you are over 50 doesn't mean your exercise routine should only be composed of resistance bands and light weight dumbbells.

If you are in poor physical condition, using resistance bands, and light weights is a place to start in your journey to improve your health and fitness level, but it isn't a place for you to stay for very long.  The ripe young age of 50 is where you really need to concentrate on building and maintaining your muscle mass and the best way to do this is with strength training better known as weight lifting.

Building muscle is important because you naturally start to lose your muscle mass at a rate of about 1 lb per year beginning in your 40s and this process accelerates with time if you don't do anything about it.  The good news is that you can slow and  even reverse age related muscle loss by lifting weights on a regular basis. 

Muscle is that component of your body that makes your bones and joints strong, keeps your metabolism high (which makes losing weight easier), and helps you remain youthful and strong.   Studies have shown that people in their 80s and 90s can build muscle and get stronger by lifting weights on a regular basis.

I believe firmly in the benefits of regular strength training.  I'm in my fifties and I've been strength training three to four times each week for over 30 years and believe it or not, I'm stronger and more fit than I was in my 20s.  And you can be too.  If you are over 50, starting a regular strength training program is one of the most important things you can do for your fitness.  If you start now, I guarantee you will be stronger and more fit next year.  Wouldn't that be awesome?

The Benefits Of Protein As You Age

 Protein is one of the most important resources for the body, and is considered a "macronutrient," a nutrient which is necessary in large amounts to maintain a healthy body. Protein is found in every cell of the human body, and almost entirely composes some parts of it such as hair or fingernails. But how does it help you in old age? Protein is also hugely important for muscle growth, recovery, and maintenance, and as you get older, that will become more important. As you age, your muscles start to naturally atrophy, and unless action is taken early and regularly to maintain them, you'll find yourself unable to be fit or get fit in your old age. With a high protein diet, you help your body to build up strong, lean muscle early on.

Protein has also been linked to a range of other health benefits, in particular weight loss. High-protein diets sate you better, curbing hunger earlier without additional caloric intake. That means you'll have the urge to eat less, and you won't pack on pounds as a result. Note, however, that this doesn't mean you should eat a lot of meat. Many cuts of meat end up being more fattening than just about anything else, and so the best way to get high levels of protein are through fish, poultry, beans, and supplements, all never fried.

In old age, some of the most commonly-encountered problems people have include keeping weight gain away, keeping their muscles strong and built, and keeping hair on their head. Protein helps to solve all of these problems either directly or indirectly, and as such is an excellent health tool and supplement. Use it wisely, however, as protein from the wrong sources and in too high of a quantity can end up doing more harm than good. Just keep up a balance, and your health will begin to shine even as you age.

Health and Strength Over 50, Cardiovascular Exercise

Cardiovascular exercise known as cardio by most in the fitness profession is associated with numerous health benefits; therefore, it is an invaluable part of any fitness program. Cardio exercise is any activity that increases the work of the heart and lungs. Activities such as brisk walking, running, training on the elliptical machine, biking, and working on the Stairmaster, are some of the more well-known forms of cardio. 

During cardio exercise you repeatedly move large muscles in the upper and lower parts of your body. Your body responds by breathing faster and more deeply providing increased blood flow to these muscles and back to your lungs. Your small blood vessels widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body also releases endorphins which are natural pain killers that promote an increased sense of well-being.

Regardless of your age, cardio exercise is good for you. As your body adapts to a cardio routine your heart and lungs will become stronger and more efficient in performing their activities. The following are additional benefits of cardiovascular exercise:[1]

·        Helps to lose and maintain a healthy weight. Combined with strength training and a healthy diet cardio helps you to lose weight and to keep it off.

·        Increase your stamina. Cardio may make you tired in the short term, but over the long term, you will enjoy increased stamina and reduced fatigue.

·        Ward off viral illnesses. Cardio activates your immune system, thus making you less susceptible to minor viral illnesses such as colds and flu.

·        Reduce health risks. Cardio, combined with strength training, reduces the risk of many conditions including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, osteoporosis, and certain types of cancer.

·        Manage chronic conditions. Cardio, combined with strength training, helps to lower blood pressure and to control blood sugar.

·        Strengthen your heart. A stronger heart doesn’t need to beat as fast and pumps blood more efficiently. Consequently, blood flow is improved to all parts of your body.

·        Keeps your arteries clear. Cardio boosts your high-density lipoprotein (HDL) or “good” cholesterol and lowers your low-density lipoprotein (LDL) or “bad” cholesterol, which results  in less plaque build-up in your arteries.

·        Boost your mood. Cardio can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

·        Stay active and independent as you get older. Cardio, in conjunction with strength training, keeps your muscles strong, helping you maintain mobility as you get older. Cardio also keeps your mind sharp. At least 30 minutes of cardio three days a week seems to reduce cognitive decline in older adults.

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[1] MayoClinic.org