boomerhealthandfitness.com

Mark Sisson at Mark’s Daily Apple has ten excellent suggestions for exercise for those of us who have reached middle age.  His suggestions run the gamut from Tai Chi and Pilates to rowing and power lifting.  The primary reason for exercise as we age can be summed up in this comment:

“The body without regular, challenging activity and excellent nutrition will, to be frank, go downhill faster in our later years. But what people take for “natural aging” (e.g. the dwindling of muscle mass, the stiffness, the decreased mobility, etc.) is all preventable.  Sure, the stakes are higher now, but the potential for true fitness is as genuine as ever.”

I definitely agree with him that cross training is even more important as we age.  Plus, variety keeps things interesting and can mean the difference between getting my butt in gear or parking it on the couch.  And if you think regular fitness activity can’t beat back the aging process, check out the video at the bottom of this post.

I’m not doing CrossFit currently (although I’d like to try it in the future), but I stumbled across this homemade recipe for protein bars on the CF forum.  They’re not fat free or even low fat, but I’m eating more fat and fewer carbs these days so they look pretty good to me.     I think I’ll try making a few this weekend.  My thanks to Mr. Kurt A. Gross for posting his recipe.

1 scoop whey (vanilla or chocolate).
1.5 tbsp nut butter (or 1 tbsp nut butter + 0.5 tbsp coconut oil)
1.5 oz heavy cream

Mix whey and nut butter. It will seem too dry, almost flaky. Keep mixing. I just keep mashing it around in a bowl with a wooden spoon. Add the cream, a little at a time. Stop adding cream when you can knead it. Form into a bar, wrap it up and refrigerate. Makes 1 bar, multiply as needed. Tastes pretty good.

Senior Journal has the report of a study comparing exercise and diet to either diet alone or exercise alone for improving exercise efficiency, economy and fat oxidation in sedentary, overweight older subjects.  The study was published by the Journal of Applied Physiology.  The full report is available only to members, but the report abstract can be found here.

Not surprisingly, the groups that exercised, whether dieting or not, demonstrated the best exercise efficiency and fat burning.  The exercise prescribed was moderate and consisted solely of cardiovascular activities….no intervals…no weight training.  Most people, boomers and seniors included, can participate in a moderate exercise program…so go do it!

Finally, check out this video by Dave Clary of Dave Gets Fit.  It was shot back in April, although I didn’t see it until this week.  Impressive and inspiring.  I have it bookmarked for whenever I need a little extra motivation.  Tell me this doesn’t make you want to do something, anything to improve your fitness.

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