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Welcome to Seniors and Fitness.com
This website is dedicated to keeping seniors informed on fitness and health. We will try to keep you up to date with the latest information available on what you should and shouldn't be eating, what type of exercise is recommended for you and how you can avoid health problems. Of the 39 million people aged 65 or older in the US, only 22% reported engaging in physical activity or exercise. Seniors can benefit tremendously from regular exercise. The Centers for Disease Control reports that seniors have even more to gain than younger people by becoming more active because they are at higher risk for the health problems that physical activity can prevent.
My Fitness Journey
In 2010 my wife and I went on a cruise. We had a wonderful time visiting our favorite vacation destination, the Caribbean. We took a bunch of photos along the way most of them taken by me. When we returned home I uploaded the pictures to my computer and reviewed them. They looked really nice until I got to one picture. It was a shot that my wife took of me sitting on our cabin balcony. I couldn’t believe the belly I had. Where did that come from? The next thing that got my attention was my visit to my doctor for my annual checkup. This was an annual event that I usually coasted in and out of with no real issues. This time was different. The first indication was when I weighed in. 206 pounds…….I told the nurse “that’s not possible”. I have been around 185 for at least 20 years and I couldn’t believe that I weighed 206. The next red flag was the interview with my doctor. He told me I had high cholesterol and high blood pressure and needed to be on medication. He also suggested that I lose a few pounds. It was very unsettling to be told these things.
So, we bought a Wii system with the Wii Fit exercise program. I started stepping for 30 minutes a day. After a while I took it out doors and started walk-run workouts. Within 6 months I was training for my first 5K race. I ran I several 5K races and actual finished first in my age group in one race. Here’s the point. I was 63 years old when I started this journey. I am now 66 years old. My body fat percentage is 20%. I weigh 185 pounds. I do 30 minutes of cardio three times a week and I do 3 days of weight training. I feel healthier now at 66 than when I was in my 30’s.
You can do it. If I can do it you can too. You just have to commit to a new lifestyle. It’s not a diet and it’s not a workout. It’s a healthy lifestyle.
Make it happen!!
HIIT or High Intensity Interval Training is a good way to burn serious calories. It is also known as SIT or Sprint Intensive Training. This is not an exercise for beginners. The basic concept of is to exercise at high intensity all out effort for thirty seconds and then slow down to a moderate pace for 2 - 3 minutes for recovery. The total length of the workout should be around 20 - 25 minutes. Due to the high intensity of this type of exercise you should limit yourself to no more than 2 sessions per week or you could end up with some severe muscle soreness. I applied the concept to my cycling and it was awesome. Here's my workout:
A Fitness Assessment includes a series of measurements that help you better understand your current health status and physical fitness levels compared to the set norms for your age and gender.There are an endless number of possible tests and measures that trainers may use (more)
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