Here is an example of one of my recent articles written for a Personal Training Blog.
Ageing and Exercise
Joseph Pilates Thinking and Exercises
Joseph Pilates said “the spine was the key to physical and emotional well being. Neutral spine alignment is everything.” He went on to say “If your spine is stiff at 30, you are old. If it is flexible at 60, you are young.”
Pilates develops deep core muscles in the back and abdomen to support the spine. Many people including myself, can adhere to his exercise system. It has true benefits to health as we grow older.
He was so ahead of his time. On a global scale, only over the last 25 years have we really taken onboard his ideas. His exercise system is the way forward for older people to enjoy life into their later years. It can transform your all round mobility, strength, and posture well into your 80's and beyond.
If you take a look on YouTube at some footage of Joseph Pilates exercising in his later years, you can only be awe inspired by his physicality and mobility.
Ageing and Exercise
You do not have to fall apart as you get older.. It is very possible to slow down the ageing process.
When we pass the age of 50, our bodies face a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.
We are at our strongest and most powerful in our thirties. This remains constant up to our fifties.
After this, we loose around 10oz of muscle mass every year. By around 70, men and women will face a 40 per cent reduction in muscle mass.
This muscle loss is due partly to less production of testosterone. The loss of muscle also includes fast-twitch muscle fibres (muscles used for quick movement). The risk of falling in elderly people is linked to this combination of decreased fast-twitch muscle and overall muscle mass.
Connective tissue becomes less elastic with age too, which explains why many elderly people complain of muscle stiffness.
Resistance exercises for older people sustain or increase muscle strength, elasticity and muscle mass.
As we get older, muscle mass reduces whilst body fat increases. As we said earlier, this decline in muscle mass is due to less production of testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat increase slows down your metabolic rate.
Aerobic and resistance training can increase the muscle mass. The more muscle you have, the better the metabolic rate. Using these exerisises stops the onset of weight gain in the form of fat.
Changes in diet can also enhance your body composition in the ageing process. Increased protein intake combined with reduced carbohydrates, will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight in the form of fat.
As we get older, our bodies weaken. Known as 'Kyphosis', the shoulders round and the head comes further forward.
Weight-bearing exercise or resistance training helps keep the skeletal and muscular system strong, thus preserving your back in the correct position for a good body posture.
This is the term used to describe how we walk. With age, the speed and stride length decreases. The pelvis can tilt and ankle movement can reduce.
Rick Hardcastle (Web Marketing Copywriter)
Strength and Fitness