Fitness VS aging

If you are a dedicated follower of my blog, you should already know many benefits of workouts. But what if I tell you that sports can help you if not fight, but at least slow down the aging process?

 

What happens once we reach that scary milestone of 40?

First of all, we – as a consequence of performing less activity, even in the gym – lose muscular weight. Sad but true: your muscles become thin, weak and less elastic. To make things worse, the amount of fat grows proportionally, and every guilty eating pleasure, re-appears in additional centimetres around your waist and hips. As a result of the above, your spine and your joints become less flexible and the accuracy of movements and ability to maintain a balance demand more effort. Even your bones act against you by becoming lighter (15-20%), less thick and fragile and take more time to re-grow because of lack of calcium. That’s why you’d better try all the daredevil activities that might end up in fractures earlier in life!

 

 

Enough of apocalyptic thoughts, here’s what you can do now so that your body will thank you (and me) later. Opt for professional assistance whenever scheduling your workouts since you need to take your age, your physical form and any  illnesses into account. Thoroughly define your fitness goals and decide whether you need to lose weight or fat, increase stamina, build muscles, develop balance and flexibility or just make your body healthy again. Balance your strength and cardio activities and pay attention to all groups of muscles. Perfect the way you perform each exercise to avoid unnecessary trauma.  Increase the load of your workout gradually and keep a slow pace. Exercise at least one hour long three times a week, take your time to recover and avoid overload. Sleep at least eight hours a day and eat healthy.

 

 

 

 

 

So what kind of exercise can help you to slow down aging and live longer and happily ever after?

Jogging, running and swimming serve as  the best cardio and aerobic workouts that help to  fill your cells with oxygen that disintegrates fat. Swimming is also kind to your joints and water can serve as a hydromassage, perfecting your skin tone, fighting cellulite, elastifying your vessels, stimulating blood and lymph circulation and normalising your blood pressure. If you haven’t exercised much before, turn your attention towards yoga and pilates. The pace of these workouts is slow, and they help to boost  joint and ligament flexibility and train inner muscles. Give  importance to proper breathing and stamina of the cardiovascular system. Forties no longer sound like a sentence, right?

my best recomendation to start personal training with me and I will help you improve your health and body.

 

 

Balanced nutrition – not as scary as it may seem

Opposed to harsh diets forcing you to cut off on almost everything, balanced (rational) nutrition only asks of you to consume healthy products and stick to defined meal timings. I would also suggest to consider your gender, your profession and your area if you’d like to customise your nutrition habits, but the tips below are already a good kick off on your journey to eating healthy.

Tip 1. Use and consume enough energy

Captain Obvious: the amount energy you use during the day must be compensated by the amount of energy you consume, and this in-out ratio is individual and based on your age and of course your lifestyle, which I hope is healthy enough, otherwise stop reading this and go hit the gym now.

 

Tip 2. Vary the nutritional elements

You should NEVER exclude one nutritional element in favour of another. Your meal should include enough carbs, fats and proteins. Fats are the champions of energy supply because their possess phospholipids, vitamins and fatty acids. Proteins are the basis of construction system of your organism and help to synthesise hormones, ferments and vitamins. Carbs are fuel for your crazy life, especially cellulose that is responsible for assimilation. Vitamins and minerals are in charge of your overall functionality, but it doesn’t mean you should start insanely consuming all of the above without a second thought. Take a pen and write it down. Your daily meals should, first and foremost, consist of up to 40% carbs (mainly complex carbs, with a room for maximum 10% carbs that can be found in anything sweet and delicious). Then, add up to 40% of protein: half animal (not before going to sleep) and half plant, roughly 1 gram of protein per 1 kilogram of your weight. The rest of your daily meals should consist of fats 20% : of monounsaturated acids (sunflower, soybean, mais oil and fish) and polyunsaturated acids (olive oil and peanut butter).

 

Tip 3. Schedule your meals

 

Read and note: once you wake up and before you start scrolling the news, drink 1 glass of warm water. In 30 minutes, which I hope you devote to exercising, have a breakfast (ideally porridge). Repeat the water exercise before each meal and don’t wash food down. Try to stick to 4 meals a day every 4-5 hours without snacking and have a dinner at least 3 hours before you go to sleep.

 

Tip 4. Kind reminders

Team up with fruits (especially apples), vegetables, water (at least 2,5 litres daily, not before going to sleep). Fight a war against high-fat foods, excessive tea and coffee consumption (better replace with freshly squeezed juices, cacao, compote and chicory), expired products, and anything sweet. May the force be with you!

 

Immunity

A strong immune system – as easy as 1,2,3

I get really upset when my clients suddenly fall sick and skip trainings. I know  many of them feel guilty as well, so that’s why I’m often  asked how to build a strong immune system and fight colds, infections, avitaminose and other unpleasant stuff that add to the stress of daily routines.


  1. Vitamins strike back

Instead of insanely purchasing drugstore vitamins, turn tonatural sources of vitamins A, E and C – that’s what we are aiming for. Hit on carrots, spinach, rose hip berries for provitamin A and bring out the good old citrus fruits and apples for vitamin C. For vitamin E,  force yourself  to down at least two spoonsful of olive oil daily – good advice also shared by the World Health Association. Or at least treat yourself to one spoonful of vegetable oil (tip: can be consumed together with a healthy salad).

 

  1. Partner with zinc and selenium

No, I am not daring you to start a home-run chemical laboratory, rather than stating that these elements are great comrades for your immune system. Selenium can be found in crude grains and barm (no, I am not saying you should drink beer!) and grain bread, beef, veal, turkey and garlic are your first go-to for zinc.

 

  1. Walk the line

Surprisingly (not really), but walks that are at least 30 minutes long are very beneficial to many aspects of your well-being and do strengthen your immunity. So next time you I expect you to arrive to our gym training by foot. Bonus: I might cut off the warm up on the treadmill. Well maybe.

Stay healthy and wash your muscular hands!