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Fitness at Any Age - Ladue News: Health-wellness

Fitness at Any Age

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Posted: Thursday, September 9, 2010 12:00 am

30s

Mike Jaudes

Owner

Fitness Edge

Diet—Most of us can party like a rock star without problems until we’re about 25, when the body experiences its first metabolic change. So, by the time you’re 30, realize that you have to ‘tighten up’ your eating plan and become aware of your diet, because you’re going to notice a change in your body.

Fitness—If you haven’t been working out, this is a good time to start. If you have been working out for awhile, you may notice you have to do more to maintain the same results.

Mary Bauer

Owner

Fitness Connection for Women

Diet—Start learning how to ‘eat clean.’ Focus on quality, non-processed food, and use the 90 percent rule. Try to eat clean 90 percent of the time (because no one’s perfect!). Eating several small meals throughout the day keeps the metabolism revved up.

Fitness—You still have total flexibility at this age, and that expands your range of exercise choices.

Anne Thomasson

Owner

Body Fusion

Diet—Cut down on your sugar intake. If you’re on the go all the time, it’s easy to just grab junk, like soda and sweets. Get in the habit of reaching for an apple instead.

Fitness—Posture is always important, but spinal alignment becomes critical if you’re sitting at a desk all day, working at a computer. Gyrotonic® training uses movements derived from yoga, dance, swimming and gymnastics to improve range of motion.

40s

Mike Jaudes

Owner

Fitness Edge

Diet—You’ll begin to experience hormonal changes that will make a difference in your body, but much depends on how you live the game. Some of us are genetically blessed, some not, but we aren’t trapped by that.

Fitness—Consistency is important! Any of us can do it on the easy days——you just have to make exercise a priority. Think of it this way——even if you have a very aggressive workout schedule an hour a day, that’s still 161 hours a week OFF!

Mary Bauer

Owner

Fitness Connection for Women

Diet—Your metabolism is continuing to slow down, so continue to ‘eat clean,’ avoiding processed food and junk. You’ll see phenomenal results if you combine these habits with more frequent, small meals and proper exercise.

Fitness—With kids, jobs and a busy life, you need to make your exercise efficient. Concentrate on high-intensity interval training (HIT) that combines cardio with strength training. Kettlebells are very effective for this.

Anne Thomasson

Owner

Body Fusion

Diet—Watch the extra carbs and fat. Women, in particular, may be balancing kids, parents and a career, and ‘comfort food’ is more tempting than ever.

Fitness—Get a moderate exercise program going. Focus on comprehensive exercise that works all the major muscle groups.

50s

Mike Jaudes

Owner

Fitness Edge

Diet—Be careful of joints and ligament connections. Consider certain supplements, particularly those that provide omega 3 fatty acids. Make sure you’re getting sufficient vitamin D—dairy sources are best, but supplements are OK too.

Fitness—Choose something that enhances flexibility, like yoga. And make sure you’re stretching properly.

Mary Bauer

Owner

Fitness Connection for Women

Diet—Concentrate on eating more protein to guard against losing muscle tone, but choose high-quality protein with a focus on non-processed foods.

Fitness—Steer away from high-impact cardio (like running) and consider a low-impact workout such as a spinning class. Weighted hula hoops are awesome for getting rid of the abdomen fat that appears with menopause.

Anne Thomasson

Owner

Body Fusion

Diet—Watch your intake of salt and sugar, MSG and ‘fake food.’ This is the age when the metabolism really begins to slow down. Try sharing a meal instead of eating everything on the plate.

Fitness—Flexibility is always important, but becomes crucial in your 50s. Spinal mobility is important—flexibility dramatically drops by the time you’re 50. Gyrokinesis®, the mat version of a gyrotonic program, focuses on core strength and flexibility.

60s

Mike Jaudes

Owner

Fitness Edge

Diet—Three meals a day has always been the ‘norm,’ but get over that! Eat frequent, small meals. Remember the standards—fruits and vegetables are important, and non-processed grains are your best choice.

Fitness—Watch your posture. You can have posture issues in your 20s, but this is when poor posture will become very troublesome. Core exercises are very important to address this, as is posterior/anterior training.

Mary Bauer

Owner

Fitness Connection for Women

Diet—Continue with the quality, higher protein meals. As you continue to age, remember that you will begin to lose appetite in later years. This is why so many elderly become frail and light, because they don’t feel like eating. But if you are getting good nutrition, even in small amounts, you will continue to give your body what it needs.

Fitness—Balance is huge! Focus on your core, because this will save you from falls as you age. Pilates focuses on the core, as does the BOSU ball and TRX training.

Anne Thomasson

Owner

Body Fusion

Diet—Be cautious about the increase of belly fat so common at this age. Cortisol, the stress hormone, causes people to gain weight around the belly. Abdominal fat increases heart disease risk and can cause back pain.

Fitness—Strength training is always a good idea, especially as muscle mass declines with age. Avoid high impact workouts. Focus on moderate, gentle exercise, watched by a trainer. You need guidance because you’re more fragile!

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