Regaining Muscle after 60…

    Studies at the University of Alabama worked with men and women in their 60s and 70s.weight-training-for-seniors Under supervised weight training programs they developed muscles that had a mass and strength of people 20 to 30 years younger. Unlike younger men and women who can build new muscle fibers, with age a portion of the muscle fibers in older people dies. The remainder of the muscle fibers suffer from shrinkage do to underuse. However these remaining fibers do respond and will grow with proper and consistent training. Progressive weight training until the muscle are exhausted seems to be the way to go.  

Compression Sleeves…

Compression sleeves and garments may help recovery after strenuous exercise.compression-sleeves They augment the movement of blood flow through muscles after exercise when it would have otherwise slowed down. This can help flush out lactic acid, a by-product of a heavy workout, in turn reducing inflammation and muscle aches. The downside is that they must be worn for several hours after exercise and since they are tight can become uncomfortable for some.

Fitness tip…Tend to Tissues

Tissues armThe tissues that comprise the human body (muscles, tendons, ligaments, fasciae) can get pretty beat up if you are a sports enthusiast or just an extremely active individual. Keeping these tissues in top shape will prevent future injury and long term pain. Foam rolling, stretching, sports massage, chiropractic treatments, acupuncture, contrast bath therapy (hot and cold alternation) are just some of the modalities that should be considered as part of a regular exercise program. In keeping the blood flowing through these tissues they will remain healthy and most important flexible.

Source: Muscle & Performance July 2016

Fitness Tip…Learn your Clock

 sand timerWe are all biologically different. The way or what we choose to eat is not the same for everyone.  It stands to reason that the time slot where we feel the most energy is also individually unique.  Some trainers suggest training in the morning around 10:00 is the best time. Others suggest late afternoon when the body has gained momentum. The truth of the matter is that we all get our strongest surges of energy at totally different times. Track when your body feels the strongest and most energized and see if that can coincide with the activity you love. It may occur at a time when you are at your job and may not be convenient, so make full use of that period on the days that you are not working. Becoming aware of your inner clock can produce the most benefits.