information for masters athletes and seniors athletes on weight loss,fitness,muscle tone,improved health,and healthier living.
If you’re a man over 50, the biggest disease threat you face is your own lifestyle
Most men over 50 have heard about and read about the leading causes of premature death in their age group hundreds of times. Unfortunately, very few men recognize the common denominator to premature death: their personal lifestyle choices. “Genetics is the gun, lifestyle is the trigger’ said nutritional expert Ryan Fernandez of QUA nutrition.
Following are the top ten causes of premature death in men over 50:
- Heart Disease
- Unintentional Injuries
- Chronic Obstructive Pulmonary Disease (Lung Diseases)
- Influenza and Pneumonia
- Kidney Disease
- Alzheimer’s Disease
No coincidence all of these premature death causes have the same factors in common:
- Poor diet and nutrition
- Sedentary lifestyle lacking vigorous exercise
So brining Mr. Fernandez’s quote into perspective, while we may be genetically predisposed to certain vulnerabilities, our lifestyle choices become the true driving force behind the probability of early death. Therefore, it’s time to begin thinking in terms of the true cause of premature death over 50: Lifestyle Disease.
The good news, our course, is that we can do something about lifestyle disease. Most men at one time or another harbor thoughts and anxieties about a surprise diagnosis showing Continue reading
For men over 50, osteoarthritis rehabilitation requires both consistency and persistence
If you’re a man over 50 and have received an osteoarthritis diagnosis, you need a game plan. While most orthopedists can very accurately identify this degenerative joint disease, very few can offer a viable rehabilitation regimen.
Rehabilitating an osteoarthritic joint provides the very best non-surgical option for maintaining joint useability and, more importantly, an active lifestyle allowing you to do the things you want to do.
Osteoarthritis is a degenerative joint disease where the soft cartridge deteriorates. This soft cartridge provides the smooth, soft, lubricated surface where important bones join together, including shoulders, knees and hips, held and moved by tendons and by muscles. When the cartridge goes, you’re left with an uneven contact surface at best, and bone-on-bone contact at worst.
Joint-replacement surgery provides an option for worst-case scenarios, but these procedures are highly invasive and not always necessary. As an osteoarthritis patient, you may want to consider the rehabilitation route as a first alternative. Ultimately, joint-replacement surgery is a personal choice, but attempting rehabilitation makes sense as a first attempt at Continue reading
Forget big biceps, even forget trying to get a ‘six-pack”, if you’re over 50 and are seeking true strength, it all starts with your core.
Too many men over 50 view fitness in the wrong light. Sure, a muscled and toned body looks great on the beach, and for sure that’s something motivating to set goals on. However, for achieving fitness from a functional strength standpoint, nothing exceeds core strength in importance.
What is the core? May mistakenly think of the core as just the front abdominals. In fact, the core is quite expansive, including many muscles and muscle groups. Basically, think of your core as all muscles from roughly the bottom of your rib cage down to about halfway down your hips, surrounding the full 360 degrees of your mid-section.
Core strength is important for several reasons.
First, your core provides the base of all physical movement. I love the tree analogy; what’s the strongest part of a tree, the limbs or the trunk? What would happen to the tree if its limbs were thick, heavy and strong, but its trunk was spindly and weak?
Think of people with back problems and you get the right idea. But, more importantly, all functional movement is initiated by and supported by the core. The stronger your core, the stronger your functional movements.
Second, a strong core protects your spine, including the Continue reading
Established masters athlete and author Bill Pritchett shares his philosophies on healthy living for men over 50 with these important 10 habits.
By: Bill Pritchett
There’s an old Hindu proverb that says, “For the first thirty years of your life, you make your habits For the last thirty years of your life, your habits make you.” While I don’t like the
implication that our lifespan is limited to sixty years, I completely agree with the idea behind this saying. We truly are the product of our habits, whether they’re healthy ones or not, and for masters athletes, the second half our life can be dictated by the habits we formed earlier. When I read this proverb, it made me think of some of the healthy habits I have tried to develop over roughly the past twenty-five years, as I’ve sought to live a healthy lifestyle:
Habit #1: Drink a lot of water. Then drink some more. About 57% of your body is water, so you obviously need a lot of it to be healthy. Be sure to drink a glass every morning immediately after you wake up. You wouldn’t go 7 or 8 hours during the day without drinking water, would you? When you wake up, you’ve gone that long without it, so be sure to drink water before you have coffee, tea, or juice. During the day, keep a glass on your desk or wherever you work so that you can stay hydrated throughout the day. To know how much to drink after exercising, weigh yourself unclothed before and after Continue reading
Only one in ten men over 50 will stick with their 2013 fitness goals. At bestMastersFitness.com, we’re your allies for success.
Another year, another resolution to lose weight and to get into shape. Like many men over 50, you may be contemplating getting into the gym and changing up your diet. And you’re likely to fail and give up within 30 days.
Your problem isn’t lack of desire, it’s lack of skills.
In addition to desire, you also need to know what to do and how to do it. Without this knowledge you’ll end up like a boat drifting without a rudder, and you will become frustrated when you realize you don’t know where you’re going, much less how to get there.
At bestMastersFitness.com, we’re here to change that for you. bestMastersFitness.com provides you with all of the information you need to:
1) Set meaningful, achievable goals
2) Create workouts to get you in the best shape possible
3) Change your diet so you’re eating the right things in the right amounts at the right times
4) Stay motivated so that you not only hit your goals, but you also transform your life forever
Too many men believe the cultural stigma that after age 50 they’re “over the hill”. Don’t buy into it because it’s total crap.
In fact, not only can you get into great shape, it’s entirely possible to be in the best shape of your life – after age 50!
Here are just a few ways bestMastersFitness.com can help you get started on your way to perfect health in 2013:
1) Search our information base to access hundreds of articles, videos, and podcasts, all specifically created for men over 50.
2) Get our free, 7-part report on the basics behind how men over 50 can get in the best shape of their lives.
3) Get our all-inclusive book, BestFit50, with absolutely everything you need to know about getting into the very best shape of your life after age 50.
The choice is yours, you can either struggle blindly through another failed attempt at losing weight getting in shape, or you can create a plan and gain all of the tools you need to achieve incredible fitness levels that will amaze you and everyone around you.
At bestMastersFitness.com, we’ll be here for you to help you lead a healthier, happier life!
If you’re over 50 years old, you absolutely must have a strong core, here’s why.
Most people have heard about the importance of “core strength”. But notions of a fitness routine bring thoughts of upper body strength, including adding muscle to the chest, upper back, biceps and triceps. While targeting upper body strength and size seems like traditional gym work and agreeably has the highest sex appeal, but for men over 50, your core is absolutely the most important body part to develop.
What is the core?
Core muscles make up the 360-degree area wrapping around your entire torso and hip regions. In the front, the core muscles begin just below your chest and run down to your pelvis. In the
back, the core muscles begin about mid-back and run down to your upper legs.
Many people incorrectly think of the core as just “abs” associated with the famed “six pack” look. While the main abdominals to compose an important part of the core group, thoughts of core strength must be expanded to include the entire torso region.
Additionally, many don’t realize that hips are indeed part of the core, and that abdominal and back muscles reach down to the hips, while hip muscles (including the gluteals, or “butt” muscles) reach up into the torso, with the two groups Continue reading
Enjoying an active lifestyle with osteoarthritis can continue well after age 50 with these 5 simple keys.
If you’re a man over age 50, your odds or getting osteoarthritis begin rising significantly. In fact, if you’ve noticed pain, aching, or soreness in your knees, shoulders, or hips, chances are good that you’re getting early warning signs of this degenerative disease’s onset.
What is Osteoarthritis?
Arthritis means inflammation of the joints. Osteoarthritis, sometimes known as “wear and tear” arthritis, is most common of all arthritis types, and is a breakdown of cartilage in joints, occurring in almost any joint. Osteoarthritis commonly occurs in weight bearing joints, including hips, knees, and spine, and can affect other joints if previous injury or excessive stress is involved.
Cartilage’s main function is friction reduction and shock absorption in joints and serves as a shock absorber. With osteoarthritis, joint cartilage becomes stiff and loses elasticity, making it more susceptible to damage, and over time the cartilage wears away, decreasing its cushioning ability. In advanced stages, the bones could rub against each other.
Living with Osteoarthritis
Although you should always consult with your doctor, keeping arthritic joints active as part of a healthy lifestyle is your best bet for Continue reading
With the holiday season upon us, men over 50 need to focus on these 6 steps for weight control.
Okay, so you know it will happen.
You’ll go to a big holiday gathering with tons of food.
The temptations will mount.
Walking into the holiday seasons unprepared can lay waste to your waist management plans. In fact, many men over 50 will establish over eating and weight gain habits that can send their health spiraling out of control for the new year.
However, it doesn’t have to happen that way. Just follow these 6 easy steps to keep your eating and your weight under control this holiday season:
1) Plan your meal consumption
Failing to plan is planning to fail. When you know a big holiday meal is on the schedule, think in advance about how you’ll eat that day. What food will likely be served? What are your healthiest options? What will your plate look like when served?
Creating mental lists and images will help reduce mindless binging and provide structure to your meals.
2) Watch the hors d’ oeuvres
Mindlessly grazing on appetizers for hours before a holiday meal will wreck your diet plans. Many people like to fool themselves by Continue reading
Building muscle mass in men over 50 requires heavy lifting
For men over 50, “lifting heavy” to build muscle mass arises as a regularly asked question. To be sure, heavy lifting is a topic of discussion and debate regardless of age and/or gender. However, for men over 50, heavy lifting indeed requires special consideration.
Heavy lifting for men over 50 creates a risk/return dilemma, with the correct answer being more personal and unique to the individual than completely scientific with a single answer for everyone.
While consensus clearly supports heavy lifting at regular intervals to support muscle gains, anyone over 50 needs to understand the increased injury risk this introduces.
Heavy lifting for muscle gain in men over 50
As with any resistance training program, workout changes should be introduced regularly. This helps muscle development from plateauing. For example, this could include one or two weeks of lighter weights working in the 12-15 rep range for three sets per Continue reading
The facts prove out that overweight men over 50 lead a shorter life
If you are over 50 and overweight, you are more likely to develop health problems leading to premature death.
Although obesity in senior men creates broad, negative impacts on health and happiness, some specific effects from senior obesity include heart disease, stroke, diabetes, and certain types of cancer.
Obese men over 50 experience a greater risk of coronary heart disease. The mechanisms responsible for weight-related increase in blood pressure are still unclear.
One possible link between weight gain and hypertension is the acquired insulin-resistance in obese men. Insulin has been shown in multiple studies to have acute effects on the nervous system, on kidney function, and on the cardiovascular system that could lead to hypertension.
Excess weight puts a strain on the entire circulatory system and makes people more susceptible to high cholesterol, high blood pressure and diabetes – all of which can increase risk for stroke. A new study by Columbia researchers indicates those with abdominal obesity are at higher risk of stroke caused by blockage or constriction of a blood vessel in the brain.
According to the Center for Disease Control, men over 50 are eating themselves into a Continue reading