Written by craig braddick

Strength Training For Older Adults

From time to time we feature an interview that is worth quoting in full. Such an interview is one with Dr. Roger Fielding on Strength Training for Older Adults. Below is the text from the interview at the News In Health website. You can find the original at: https://newsinhealth.nih.gov/2020/03/dr-roger-fielding-strength-training-older-adults

Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.

NIHNiH: Are the benefits of strength training different for different age groups?

Fielding: The benefits of strength training across the lifespan are relatively similar. But as people get older, there’s a progressive decline in the amount of muscle mass and muscle strength.

So as we age, I think it’s even more important to consider incorporating some strength training into our physical activity routine, to either slow down the progression of that decline or to some extent prevent it from occurring.

NIHNiH: How does strength training help older adults live independently?

Fielding: There’s a very close relationship between the loss of muscle strength with aging and the development of mobility limitations and poor physical functioning. As people lose muscle mass and muscle strength, they begin to develop problems with their ability to walk, their ability to get up from a chair, to climb a flight of stairs. And those changes can reach a point where people lose their ability to be living independently.

Interventions that can prevent that loss in muscle mass and strength as people age may be able to delay or prevent people from losing their independence.… The most robust type of exercise training to prevent the loss of muscle strength and the loss of muscle mass is strength training.

NIHNiH: What would you say to an older adult who feels unsure about how to start strength training?

Fielding: The first thing to remember is that some exercise or a little bit of exercise or physical activity is better than no exercise and no physical activity. So anything you can do is going to have benefits that are real and sustainable.

More and more, there are programs at local gymnasiums, local health clubs, and accessible gyms like the YMCA and other organizations that are very targeted for older people. So if people are intimidated, I would suggest they look to see if there are programs like that in their community that might be more friendly and more accessible and welcoming to their age and their demographic.

There are also some strength training activities that can be done with things like ankle weights, or using your body weight and a chair. So there are some strength training activities that don’t really require specialized equipment or going to a gymnasium, that people can do to start off with.

They may ultimately progress to getting strong enough that they might want to go to a gym or a community program where there’s a bit more challenge. But there are certainly things that you can do in your home that are very scalable and accessible that don’t involve going to the gym.

NIHNiH: What are some tips for staying motivated with a new strength-training program?

Fielding: Ask yourself: Why do you want to do this? Like, you want to go on a four-mile hike or be able to play in the yard with your grandchildren or start playing a sport again. Goal setting can be really useful in trying to keep people motivated to stay with a program of physical activity.

It’s also important to find something that you really like to do and can make part of your daily routine, activities, or behaviors. If you’re somebody who absolutely loathes going to the gym, signing up for a gym membership is not going to be the right strategy for you. But getting some hand weights and some ankle weights that you can use at home, in a place where you’re very comfortable, may be something that’s going to get you motivated to start.

Some people really like to exercise with a friend or partner, or with a group of people. In that case, finding someone that you want to embark on a strength training program with can also be a really good way to keep you adherent and keep you motivated. The important thing is finding something that works for you.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Stretches That Help You Relieve Upper Back Pain
Written by webtechs

Stretches That Help You Relieve Upper Back Pain

Upper back pain is an all too common complaint for many adults. Whether you feel stressed or are stuck sitting at a desk for 40 hours per week, back pain can result from a variety of situations. Back pain leads to neck stiffness and headaches, so ignoring the issue will only make it worse. This is a list of stretches that help you relieve upper back pain.

Pectoral Stretches

  • Begin this stretch near an open doorway or a corner area.
  • Put both hands above your head on the frame of the door.
  • Slowly lean into the wall or object until you start to feel your muscles stretching in front of your shoulders.
  • Hold this pose for about 15-30 seconds, repeating this action 3 times.

Thoracic Extensions

  • While seated in a chair put both hands behind your head.
  • Start to arch your back and look upwards towards the roof.
  • Repeat this action about 10 times or so.
  • Do this exercise several times throughout the day.

Slide Arms on Wall

  • Seated or standing with your back towards the wall; put your arms fully against the wall.
  • Slowly move your arms up towards the ceiling as high as you can while maintaining the posture of keeping your arms fully against the wall.
  • Do this stretch in 2-3 sets, anywhere from 8-12 repetitions.

Scapula Squeeze

  • Seated or standing; keep your arms down by your body.
  • Squeeze your upper shoulder blades and hold this position for about 5-10 seconds.
  • Do 2–3 sets of about 15 repetitions.

Mid Upper-Trap Stretch

  • Lay belly down on the floor and put a pillow under your sternum.
  • Keep your arms down at your side with elbows straight.
  • Your thumbs should be pointed towards the roof.
  • Start to raise your arms upwards to the ceiling and while doing this, squeeze your shoulders together.
  • Lower your arms very slowly.
  • Do about 3 sets of this exercise, with 10–15 repetitions.
  • Feel free to use weights during this exercise to increase the strength in your shoulder blades.

Thoracic Stretching

  • Sit down on the ground with your legs in front of you.
  • Begin by grabbing your mid-thigh, then start to curl your head/neck into your belly.
  • Hold this pose for 15 seconds and repeat this action 3-5 times.

Quadruped Leg/Arm Raises

  • Get down onto your hands and knees.
  • Pull your belly up and squeeze your ab muscles to make sure your spine feels stiff.
  • While holding this position, lift one arm and opposing leg in the air.
  • Proceed to hold this position for about 5-10 seconds.
  • Lower both body parts slowly and change sides.
  • Try to complete 10 reps on both sides.

Rowing

  • With an elastic tubing, close the middle of it in a door or possibly wrap it around an immovable object.
  • Hold either end in each hand while seated in a 90-degree position.
  • Keep your forearms vertical and elbows at the level of your shoulders, while maintaining  a 90-degree pose.
  • Pull back onto the band and squeeze your shoulders. Do 2-3 sets of 10-15 reps.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Best Nutrition Plans For Weight Loss
Written by webtechs

Best Nutrition Plans For Weight Loss

Too often people confuse the terms diet and nutrition. Diet is strictly associated with weight loss, but the truth is good nutrition can also result in shedding a few pounds. Some of the best nutrition plans for weight loss are listed below.

Weight Watchers (WW)

Less than two years ago, Weight Watchers officially changed its name to WW in a re-branding effort. The plan’s goal remains the same, though: making long-lasting changes to one’s diet. By implementing a points budget, weight watchers works by providing customers with several small meals throughout the day. Vegetables count as zero points, so go ahead and load up on greens with this nutrition plan! Participants should notice weight loss within the first few weeks if this strict plan is followed to a tee.

D.A.S.H.

No, this isn’t some sort of Kardashian-influenced diet, it’s a well-proven plan that promotes weight loss. The Dash Diet (Dietary Approaches to Stop Hypertension) is designed to help people battling high blood pressure. This means the majority of foods in this plan contain low sodium. Dietitians are high on this plan since many Americans exceed recommended intake of sodium on a daily basis. Sticking with this plan could result in lowering blood pressure and body fat, as well.

The MIND Diet

The MIND Diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, meaning it is designed to slow the progression of Alzheimer’s disease. Why is this a good nutrition plan for weight loss, then? Well, we’re glad you asked! This diet focuses on the consumption of vegetables, whole grains, fish and berries. If that doesn’t tickle your fancy, don’t worry, wine drinking is definitely part of the overall package! Slowing the progression of this disease and possible weight loss are two benefits of the MIND diet.

Atkins Diet

The Atkins diet has been popular for decades, and for good reason. The plan focuses on high-protein and low-carb foods, making weight loss the overall goal. Atkins’ plan starts by restricting carb consumption, but allows for more carbs as time goes on. Most dietitians compare the Atkins diet to Weight Watchers when looking at overall weight loss in the long term.

Keto

Many have referred to Keto as the new Atkins diet. It is very likely that Atkins’ plan laid the groundwork for one of today’s biggest diet fads. The first similarity is the emphasis on lowering carb consumption. After that, a good amount of daily protein and fat are used to send the body into a state of ketosis. Ketosis results in the body now using stored fat for energy. The Keto diet is incredibly effective for weight loss, but that doesn’t mean the process will be easy. This plan requires participants to stick to the strict diet with zero cheat days. Dietitians do suggest that people with type 1 diabetes or other metabolic disorders should avoid this plan.

Low-Carb Diet

Are you looking for a low-carb diet in the Atkins-realm but not as restricting as Keto? Then this is the plan for you. Most people following low-crab diets see modest weight loss, but the change in healthy habits is necessary for some people. It is recommended that children and pregnant or lactating women avoid the low-carb diet.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Balance Exercises For Seniors
Written by craig braddick

Great Balance Exercises For Seniors

As you get older, it is more important than ever to maintain your balance to minimize the risk of an injury or even life-threatening fall. Read more here to learn about some balance exercises seniors can do to keep themselves in shape.

Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.

Standing On One Foot

  • Grip a sturdy chair to ensure balance and stand on one foot.
  • Hold this position for ten seconds.
  • Repeat this ten times.
  • Repeat ten times with the opposing leg.
  • Then repeat fifteen times with both legs (one leg at a time!)

Heel To Toe Walking

  • Take the heel of one foot and place it in front of the toes of the other foot so they are almost touching or lightly touching.
  • Focus on a spot ahead of you so you maintain a sense of steadiness as you walk. Step forward placing your heel just in front of the foot you have just moved forward.
  • Repeat for twenty steps.

Balance Walk

  • Raise your arms to shoulder height.
  • Again focus on a point to help maintain steadiness as you walk.
  • Step forward in the same way you dod when doing the Walking Heel To Toe exercise.
  • Repeat for twenty steps.

Back Leg Raises

  • Take a sturdy chair and grip it for balance.
  • Slowly breathe in.
  • Breathe out very slowly, as you lift one leg back without bending your knee or pointing your toes. Do not lean forward!
  • Hold the position for a count of one.
  • Breathe in while lowering your leg once more.
  • Repeat this ten to fifteen times.
  • Repeat this ten to fifteen times with the alternate leg.
  • Repeat this ten to fifteen times with both legs.

Side Leg Raises

  • Gripping a chair for balance, stand with feet slightly apart and slowly breathe in.
  • Keeping your back straight and toes pointing forward, slowly breathe out while lifting one leg out to the side. SLightly bend the leg you are standing on.
  • Repeat these steps ten to fifteen times.
  • Repeat these steps ten to fifteen times with the alternate leg.
  • Repeat these steps ten to fifteen times with both legs.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

What is the Importance of Good Nutrition?
Written by webtechs

What is the Importance of Good Nutrition?

Good nutrition is a vital part of living a healthy life. Along with physical activity, a good diet can help you get to and maintain a healthy weight, reducing your risk of diseases (such as cancer and heart disease), and encourages your general health.

Why it’s important

A lot of people know that physical activity and good nutrition can help keep maintain a healthy weight. But the advantages of good nutrition go further than weight. Good nutrition can help in:

  • Reducing the risk of several diseases, including diabetes, heart disease, stroke, osteoporosis, and some cancers
  • Reducing high blood pressure
  • Increasing your energy level
  • Improving your well-being
  • Lowering high cholesterol
  • Improving your ability to recover from injury or illness
  • Improving your ability to fight off illness

What is good nutrition?

Good nutrition means that your body receives all the nutrients, minerals, and vitamins that is required for it to work optimally. Plan your snacks and meals to incorporate nutrient-packed foods which are also lower in calories.

Tips for eating well

Eat a good amount of whole grains

A minimum of the cereals, pastas, crackers, and breads you eat need to be made of whole grains.

Eat lots of fruit

To get the benefit of natural fibers in fruits, you need to opt for eating whole fruits instead of juices.

Pick low fat or fat free milk

These offer vitamin D and calcium to help maintain your bones strength.

Eat your vegetables

Eat a variety of types and colors of vegetables each day.

Pick leaner meats

Lean cuts of meat and poultry have lower fat and fewer calories but are still great resources for protein.

Try other sources of protein

Try substituting poultry and meats with beans, fish, or tofu.

How to fix 5 typical eating problems

As we age, we might lose interest in cooking and eating. little changes may help you overcome some of the obstacles to eating well.

  1. Food doesn’t taste good anymore.

Experiment with new recipes or adding various spices and herbs. Occasionally, medicines can impact your sense of taste or appetite – speak to a physician.

  1. Chewing complications.

Eat soft foods such as cooked vegetables, applesauce, eggs, beans, and canned fruit. Speak to a physician or dentist if there are issues with your gums or teeth.

  1. Difficulty cooking or shopping.

Look to your local senior center for plans that may assist you with shopping or cooking meals.

  1. Poor digestion.

Speak to a physician or certified dietician to determine which foods to stay away from while still keeping a healthy diet.

  1. Eating by yourself.

Try eating out with friends, family, or neighbors. Check if the local senior center has group meals.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Should I Hire A Personal Trainer?
Written by webtechs

Should I Get A Personal Trainer?

If you’re just beginning an exercise program or you aren’t seeing the results you want with your current program, a personal trainer can give you the help you need. Knowing how you can benefit and whether it will be worth the expense can help you decide whether this is a good choice for you.

There are several reasons people work with trainers. Most want a customized program so they can lose weight or start being healthier, while others simply need to be held accountable for working out. If you’re on an exercise quest or not, a personal trainer might be what you need to finally reach your fitness and weight loss objectives.

You’re Not Sure Where to Start

If you are new to exercise, you understand how complicated it can be and we are not born knowing how to do it. When setting up a complete exercise regimen, you may think it is too much, so you don’t do anything.

If you have no idea where to start, a trainer can help:

  • Assist you in planning a sensible program
  • Assist you in learning the fundamentals
  • Assist you in utilizing your time

You’re Not Seeing the Results You Want

If you have been exercising regularly for a couple of weeks or months and haven’t lost weight or hit your objectives, hiring a personal trainer may be a good decision.

Here are some of the things a trainer can do:

  • Push you further
  • Hold you accountable
  • Instruct you how to do other exercises and lift weights properly

You’re Tired of the Same Repetitious Workouts

If you’ve been exercising for a while but you haven’t thought about working with a personal trainer before, maybe you should. You can easily fall into a workout rut, when doing the same workouts continuously.

Here’s what a trainer can do for you:

  • Provide you with new ideas to your workouts
  • Assist you in discovering new equipment
  • Assist you in setting new and more ambitious goals

You Want Your Workouts to be More Challenging

When you think you’re bogged down or you want to take your training up a notch, a personal trainer can develop new ways for you to challenge yourself.

A personal trainer can:

  • Assist you in challenging your limitations.
  • Workout alongside you
  • Help you locate and train for competitions

You Need Motivation and to be Held Accountable

Motivation happens from all sorts of places, both externally and internally. You might have some inherent reason to workout, like wanting to get off your high blood pressure meds or to just be healthier.

Personal trainers make it so:

  • You have financially committed
  • You have also committed your time
  • You need to be held accountable for diet and exercise

You Want to Learn How to Exercise by Yourself

Even if you want to devise your own workouts and exercise on by yourself, hiring a personal trainer for a a couple of sessions can be beneficial to learning the correct way to exercise.

Here are a couple of things a personal trainer can do for you:

  • Educate you about how the muscles in your body work
  • Provide you with exercises that focuses on those muscles
  • Coach you how to lift weights properly

You Have a Certain Condition, Illness, or Injury

If you have a certain condition, illness or injury, your doctor might want you to start exercising or exercising more. But how can you do that if you are in pain or need to work around your injury?

Things to think about before going this route:

  • Always consult with your doctor and get cleared for exercise
  • If you have a physical therapist, work with them
  • Make sure your trainer is experienced with your condition

You’re Training for a Sport or Event

A knowledgeable personal trainer can be a huge benefit if you practice a specific sport or you are training for an upcoming fitness event.

Personal trainers are beneficial for this:

  • Develop the right workouts
  • Devise a good training regimen
  • Assist you with avoiding injury

You Want Companionship, Management and Support During Your Workouts

A lot of people know how to exercise and how to do them correctly, but like having a personal trainer around for support and supervision.

A trainer can be beneficial in this situation for:

  • Being your spotter
  • Keeping you focused on your exercises
  • Being your workout companion

You Want to Workout at Home

If want to workout at home but don’t have that much equipment or aren’t sure how to move forward with what you have, in-home personal training is perfect choice.

Locate trainers in your area that offer in-home training and you will experience many benefits such as:

  • You’re already at home
  • You’re more comfortable in the privacy of your home
  • They’ll teach you how to workout at home

What Should You Find in a Personal Trainer

A lot of gyms have personal trainers in-house and provides appealing packages for personal training. You might also look online or utilize IDEA Fitness Connect to locate trainers near you.

Look for these qualities’ and credentials:

  • Certification and level of qualification
  • Personal trainer business policies
  • Experience and skill set

What a Typical Workout Session is Like

Each session typically lasts around an hour. The initial meeting is dedicated to assessing fitness degree, measurements, health history, and fitness goals. Be ready to get on the scale, get your body fat tested, and answer particular questions concerning your goals. Following that, each session will be spent doing cardio, flexibility, weight training, or other exercises subject to your fitness goals. Your personal trainer will demonstrate to you how to perform the exercises, assist you in figuring out the amount of weight to use, and provide you with tips to get the most out of each exercise.

Your personal trainer should offer you work out plans, record your progress, and alter the workouts progressively to help you hit your fitness objectives.

Source:

  1. Waehner, Paige. “Why Hiring a Personal Trainer Can Be Great for Getting Into Shape.” Verywell Fit, Verywell Fit, 22 Jan. 2020, www.verywellfit.com/reasons-to-hire-a-personal-trainer-1231372.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Finding a Personal Trainer
Written by webtechs

How to Find the Best Personal Trainer for You

The 1st day of the New Year brings about a whirlwind of new clients for personal trainers, however, there comes a 2nd busy season for personal trainers: when summertime comes.

It begins with the 1st warm weekend. Women bring out their shorts from the previous summer to find out they don’t fit anymore. After buying new shorts and looking for a new swimsuit, a woman might make the choice that something needs to change. The big shock happens when she can’t keep up on family adventures. She gets winded on hikes and needs to rest while everyone else keeps going. She gets so sore she can’t get out of bed following a day of mountain biking or rock climbing. She looks on as family and friends enjoys themselves and experiences feeling left out, since her body won’t let her join in. After she gets back home, she makes the choice to ask for assistance.

Where should she go for help? Hiring a personal trainer can be an annoying and complicated process. A lot of people seem to not know where to start. Some may join their local gym where you’re provided with a couple of sessions at no cost to start the process. At that time, you’re matched with the “trainer of the day” and provided with a workout that might exactly fit you and your goals. This may be enough for you to begin, but there are other alternatives. You can find a more individualized fitness experience by doing your homework in advance.

Compiling a List of Personal Trainers

The 1st step is to make a list of candidates. You can make this list in a couple of ways:

  • Ask friends and family for referrals that have similar goals (and success!) are huge resources.
  • Search Google. Search for “personal trainers” where you live. Find out who comes first and check any possible reviews. What does their website say about them? If you like what you’ve found, add them to the list.
  • If you have joined a gym, look at the trainers as they work closely with other members. Do they stay focused on the member? Does the member and trainer have good rapport? Do they do the same workout all day with different members or do they appear to be matching the workout to the member?
  • Search on fitness organization websites. IDEA FitnessConnect is nice for its custom search capabilities You will be able to choose from a large collection of certified fitness trainers with a plethora of specialties.

Contacting Personal Trainers

Now that you have compiled your list, begin by contacting the people on your list. Your list might be long in the beginning, but a plain phone call, text or email can help you eliminate some of your prospects:

  • How long does it take them to get back to you? This can give you a clue of how receptive they’ll be to your requirements as a client.
  • Do they offer a free consultation? A personal trainer should want to meet with you and go over your health history and fitness goals prior to you ever having to work with weights. If they want to go right to workouts without giving you an assessment, take them off your list.

Interviewing Personal Trainers

You should interview at least 2 to 3 different trainers before coming to a decision. A client-trainer relationship is particularly personal, and it is vital to make ensure the trainer you choose are a good match. Here is a list of possible questions to ask your personal trainer possibility:

  • Do you have insurance? Every personal trainer should have some type of liability insurance. Safety should be priority number one, but accidents do occur even under the best circumstances.
  • What does a common session look like? The trainer might not be able to provide you with particulars until your assessment, but they should should be able to paint a picture of an average session and the types of training (like kettlebells or free weights) they prefer to use with their clients.
  • When are you available? It’s essential to be practical about your training plan. If you aren’t a morning person, don’t schedule morning sessions – even if you like the trainer.
  • How much does is cost? While cost is an influence, it shouldn’t be a deciding one. Be practical about your budget, but you don’t have to go for the lower-cost trainer.
  • Why would I hire you? Inquire about the personal trainer’s fitness ideology and what will make the experience unique. This is a perfect way to ensure your goals and the trainer’s practices are compatible.
  • Is nutrition part of the sessions? Most personal trainers bill extra for nutritional assistance. Many don’t provide any nutritional support of any kind. Your fitness plan needs to include fundamental education on nutrition to back your training goals.

Doing some homework in advance will ensure your personal training a much more positive and successful experience.

Source:

  1. How to Find the Best Personal Trainer for You.” U.S. News & World Report, U.S. News & World Report, health.usnews.com/health-news/blogs/eat-run/2014/07/18/how-to-find-the-best-personal-trainer-for-you.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.