ANTI-AGING BODY BUILDING
Body Building - A Critical Part of an Antiaging Program
A major physical factor in aging is the loss
of muscle tissue and muscle strength. A normal fitness
program undertaken at age 20 will not give the same
results when actioned over the age of 50.
To retain and build muscle takes a focused antiaging
approach combining both nutritional and physical
elements.
Body Building Nutrition and Antiaging
Antiaging muscle building
nutrition takes the same approach as normal body
building. Don't be concerned that you will overbulk
on intense training and muscle
building supplements. It is quite within your control
to maintain your physique at the exact stage you wish.
The essential elements of muslce building nutrition
are:
- Protein
- Glyco Replenishment
- Muscle Supporting
Supplements
For more information on muscle
building nutrition and body
building products. These products are highly specialised
today, steroid free and safe for normal use. Check the
ingredients carefully and only purchase from reliable
source.
Muscle
Supplements
How Antiaging Fitness Programs Differ From Normal
Fitness Programs
Most wellness fitness programs focus on muscle strength,
cardio-vascular fitness, and flexibility. A typical
wellness
fitness program aims to achieve:
These are all the fitness aspects needed for strong
dynamic movements used in daily life and for both strength
and endurance sports.
Antiaging Exercise Program
Antiaging fitness has a different focus from sports
training or fitness programs one undertakes in earlier
years.
By age 60, without an antiaging program, you can expect
to lose half your muscular
strength, half of your lung
capacity, and a reasonable percentage of bone
density. An antiaging fitness program can prevent
these losses.
Considerations
Keeping your
aerobic exercise intensity to no more than 65% to
70% of your maximum heart rate will avoid over oxidation.
See Heart Rate Range Sheet
Stepping Up Your Program
Start out with exercise that maintains your heart rate
at this level for 20 continuous minutes. To progress:
- Increase sessions to 3 times a week.
- Increase time to 30 mins
- Increase sessions to 5 times a week
- Increase time to 45 mins.
For
details on designing your antiaging fitness program
Why Antiaging Fitness Programs Work
Most wellness fitness programs focus on muscle strength,
cardio-vascular fitness, and flexibility. Anti-aging
fitness programs go further to include:
Metabolic
Rate - As you age, your metabolic
rate slows down. This results in a tendency to gain
more body fat. Diets don’t increase your metabolic
rate. Only exercise does. Even walking 20 minutes a
day – will raise your metabolism.
Muscle Mass -
muscle loss is a major
symptom of aging. Combine weight training with foods
rich in protein
to avoid loss of muscle with
exercise. Include protein
with every meal or snack. Working each body part just
once a week will make a significant difference. Training
for strength is different than training for muscle mass.
For strength, you exercise for shorter duration –
4 to 6 repetitions.
Bone Density -
After age 35, bones slowly start to lose density. Exercise
is the only effective way to retain bone density; Weight
training being the most effective. Calcium
supplements have little effect without exercise.
Flexibility - Regular
stretching
exercises will help keep your body supple as you
age. Yoga, Pilates or martial arts classes like Tai
Chi or Haikido are all excellent stretching
exercise.
Growth Factor - GF
declines from age 20. You can increase your body’s
production of growth factor (Human
Growth Hormone – HGH) by short, intense exercise
followed by sound sleep. Weight training and HIIT
(High Intensity Interval Training) are proven methods
to increase HGH
levels.
Heart (Cardiovascular)
- After age 40, your cardiovascular system
declines in the ability to direct blood to your muscles.
Stiffening arteries increase
blood pressure and place greater stress on your
heart. Most cardiac
failures start many years prior to the heart attack.
Increasing your heart rate with
aerobic exercise is the most efficient way to improve
your cardiovascular capability. The 20 minutes HIIT
has been proven very effective raising your cardio capability
and keeping your veins and arteries flexible.
Lung Volume -lungs
lose their elasticity gradually until, by age 50, breath
capacity is 20% lower than what it was at age 20. Smokers
lose much higher breath capacity and put themselves
at risk for other problems such as cancer.
Immune System -
Anti-Aging Programs help
slow the decline
of immune function. The thymus gland [the primary
organ of the immune system] begines to shrink after
puberty. By age 40, the thymus is just a fraction of
the size at youth, and by age 60, it can hardly be found.
A combination of nutrition,
exercise and supplements
can slow down this process significantly.
Brain - The phrase
“use it or lose it” certainly applies to
the brain. Studies show that people involved in mental
activities [chess, reading, mental stimulation], tend
to have better memories than those who are not.
Sex -
Many people face deterioration of sexual activity after
40. There is no need to compromise your sexuality. Age-related
decline in testosterone
in men results in weaker erections, lower volume and
intensity of ejaculations, more “rest time”
required between sexual encounters, and deterioration
in libido. Lack of estrogen
in women results in thinning of the vaginal tissue and
loss of lubrication which can make intercourse uncomfortable.
Exercise, nutrition and hormone
boosting supplements can all slow down hormone decline.
In summary, anti-aging fitness programs take both a
physical structure [bones and muscles] as well as a
cellular approach [vital organs, immune system, hormonal
system]. When combined with optimal
anti-aging nutrition, which also includes this cellular
health component, then the true force of anti-aging
medicine and technology is utilised.
NEXT: Muscle Loss
With Age
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