151119 Fat-necessary or not? A key component in assessing an individual’s health and physical fitness is knowing the body composition makeup. Obesity (excessive body fat relative to body mass index (BMI) of 30 kg/m2 or more) and becoming overweight (Adults with BMI between 25-29.9 kg/m2 or with children being in and over the 95th percentile... Continue Reading →
131119 Introduction to balance training
131119 Introduction to balance training Beginning around the fourth decade, we start to lose a small percentage of the ability to keep our equilibrium[1]. Losing your balance leads to falls and possible fractures, or other injuries if not prevented. Prevention begins with daily practice. Standing on one foot or with heel to toe for multiple... Continue Reading →
101119 The Seventeen Absolute Rules of Strength Training
101119 The Seventeen Absolute Rules of Strength Training Reading through these rules will be the ONLY part of your strength training that is going to be easy. Consult with your Doctor before starting a new exercise program. RULE # 1: THERE ARE NO SHORTCUTS TO STRENGTH! You probably don't want to hear it but that's... Continue Reading →
081119 Aerobic exercise and high blood pressure.
081119 Aerobic exercise and high blood pressure. High blood pressure has been called “the silent killer”, and for good reason. People with high blood pressure normally do not even realize they have it. There are no outward signs until a stroke, coronary artery disease, or kidney failure suddenly shows up in a life-threatening event. Blood... Continue Reading →
061119 Childhood obesity-is physical activity an answer to the problem?
061119 Childhood obesity-is physical activity an answer to the problem? A grandparent’s guide to helping their grandchild overcome obesity. Adding muscle Include some resistance training in the mix as muscle burns calories faster than fat tissue. These must be fun or you will lose their interest and then it’s back to the couch. Not only... Continue Reading →
031119 Childhood obesity-is physical activity an answer to the problem?
031119 Childhood obesity-is physical activity an answer to the problem? A grandparent’s guide to helping their grandchild overcome obesity. The benefits of activity Often another common dominator are the parents and grandparents who are also obese and sedentary, thus setting poor examples for the children in their care. This is especially true in the early... Continue Reading →
011119 Childhood obesity-is physical activity an answer to the problem? 1 of 3
01119 Childhood obesity-is physical activity an answer to the problem? A grandparent’s guide to helping their grandchild overcome obesity. Background information In many of the industrialized and underdeveloped countries around the world, obesity in our children is reaching epidemic proportions. This emerging problem is directly attributed to the increased time they spend setting and watching... Continue Reading →
111019 Strength training for the ActivelyFitSeniors
111019 Strength training for the ActivelyFitSeniors Resistance training is known to be highly beneficial and it is recommended activity. Before you begin discuss your plans with your health care professional, there may be certain exercises that could cause damage to your joints especially your back. Once this topic has been thoroughly explored and you get... Continue Reading →
091019 Warning signs of a stroke
091019 Warning signs of a stroke Warning signs often precede a stroke and if these signs are recognized soon enough serious damage may be avoided. Quick reactions to the signs may even help to prevent or reduce the strokes damage. Any sudden weakness or numbness in the arm, face, or leg that may last a... Continue Reading →
061019 The Effects of Aging
061019 The Effects of Aging We tend to think our bodies deteriorate due to the aging process but the truth of the matter is being sedentary most of the time is the major culprit. In addition to being sedentary, there are physiological reasons that our bodies deteriorate, as we grow older. According to the current... Continue Reading →
041019 Burning off the calories and keeping healthy
041019 Burning off the calories and keeping healthy Physical activity burns calories. The optimum method of controlling your weight is a combination of good nutrition (see a registered dietitian), and exercise. The question now is what kind of exercise is the most efficient and longest lasting in its effects. Many people use aerobics too successfully... Continue Reading →
021019 Getting flexible and staying there
021019 Getting flexible and staying there If you are over 40 years old, you have no doubt started to experience a certain amount of inflexibility. Inflexibility begins to creep up starting at about age 40. This happens because the tissues surrounding your joints start to get a little bit thicker and your muscles start becoming... Continue Reading →
290919 Setting yourself up for success with your exercise plans
290919 Setting yourself up for success with your exercise plans A beginning exercise program should be fun and easy to follow. It should not be a complicated affair filled with complex and hard to follow directions or intricate movements. Just keep it simple, follow it each day, and have fun. The more complicated you make... Continue Reading →
250919 Strength training properties part 3 of 3
250919 Strength training properties part 3 of 3 Morphological changes naturally occur in those who strength train. These changes in the muscle composition result from increases in the amount of muscle glycogen, the number of mitochondria, the capillaries, the muscle fiber size, the tissues of the connective structures, and even the bones of the affected... Continue Reading →
220919 Strength training properties part 2 of 3
220919 Strength training properties part 2 of 3 Morphological changes naturally occur in those who strength train. These changes in the muscle composition result from increases in the amount of muscle glycogen, the number of mitochondria, the capillaries, the muscle fiber size, the tissues of the connective structures, and even the bones of the affected... Continue Reading →
200919 Strength training properties part 1 of 3
200919 Strength training properties part 1 of 3 Morphological changes naturally occur in those who strength train. These changes in the muscle composition result from increases in the amount of muscle glycogen, the number of mitochondria, the capillaries, the muscle fiber size, the tissues of the connective structures, and even the bones of the affected... Continue Reading →
130919 Dairy and heart disease: a lower risk than previously thought
130919 Dairy & heart disease: a lower risk than previously thought By Glennn Cardwell It has been clear for a long time that not all saturated fats act the same. Saturated fats come in a range of lengths, dictated by the number of carbon atoms in the fatty acid chain. Look, it’s a chemistry thing,... Continue Reading →
110919 Combining strength training with endurance training
Never forget the cowardly attack on our nation on this date! 110919 Combining strength training with endurance training It has been well documented that exercising in moderate to intense spurts of as little as ten minutes at a time during the day will increase your physical fitness. Each of the following exercise series are approximately... Continue Reading →
260819 A Fat-Loss Program for Beginners 5 of 5
260819 A Fat-Loss Program for Beginners 5 of 5 By Nick Nilsson Author of Metabolic Surge - Rapid Fat Loss STEP 5 - SUPPLEMENTS for Fat Loss When I refer to supplements here, I'm NOT talking about fat-loss pills. These pills are not the answer for losing fat. Your own natural metabolism IS and it's... Continue Reading →
040919 Osteoporosis: The risk factors
040919 Osteoporosis: The risk factors Some risk factors are under your control whereas others are not. Here is a brief list for your consideration. 1. Gender-of the ten million people with osteoporosis in the United States 80% of these are women. Particularly affected, and at increased risk for the disease, are Caucasian and Asian women. ... Continue Reading →
040919 Cardiovascular and respiratory endurance training
040919 Cardiovascular and respiratory endurance training The principle methods used to develop the cardiovascular and respiratory systems revolve around working below the anaerobic (without oxygen) threshold pace for both time and distance. This means performing a cardiovascular exercise at a pace fast enough to tax the physical response of the two but without going into... Continue Reading →
250819 Nutrition can be quite simple, given a chance by Glenn Cardwell
250819 Nutrition can be quite simple, given a chance by Glenn Cardwell One favourite way of getting an answer to a nutrition and health question is to gather all the most recent published studies, put them in a data melting pot, and see if you can extract a “truth”. One review did this recently and found pretty... Continue Reading →
230819 A Fat-Loss Program for Beginners 4 of 5
230819 A Fat-Loss Program for Beginners 4 of 5 By Nick Nilsson Author of Metabolic Surge - Rapid Fat Loss STEP 4 - CARDIO TRAINING for Fat Loss Even though you may think I'm opposed to cardio training judging by what I wrote above, that is NOT the case. Cardio definitely has a place in... Continue Reading →
180819 Balance
180819 Balance If are just beginning to exercise you will soon learn that balance plays a big part in correctly performing the movements. One of the easiest ways to test your standing balance is to follow the Tai Chi test. Pick up an accurate stop watch and then do the test at least three times... Continue Reading →
Female Bodyweight Deep Squat
https://vimeo.com/349550584 Bodyweight deep squat Listen to the explanation of how to do this great overall body exercise. You will rarely see a deep squat like this on any of the other media, mostly because the trainees don't know what a full squat is or even what one looks like. They have all been been told... Continue Reading →
Deafness and hearing loss
Deafness and hearing loss https://www.who.int/news-room/fact-sheets/detail/deafness-and-hearing-loss Here is a fact sheet, from the World Health Organization, for all of us with a hearing loss of some sort. I started wearing hearing aids (intermittently, because of the difficulty in putting them in right) about a year ago and they do make a difference. A BIG difference! However,... Continue Reading →
040819 The benefits of physical activity
040819 The benefits of physical activity Being active and INVOLVED with life keeps you alive and fit enough to enjoy being alive. Getting older does not make us deteriorate; it is doing nothing that is responsible most of the time. The body constantly adapts to the conditions imposed on it. If nothing challenges it then... Continue Reading →
310719 Chair Dips
310719 Chair Dips Here, in this short video, we see Darla doing several variations of a chair dips. These are quite effective, if done properly, as she is doing them in the video. Notice the chair is on a non-slip floor in the ballet room. If you are doing them at home, it is best... Continue Reading →
280719 Research Check: can you cut your cancer risk by eating organic?
280719 Research Check: can you cut your cancer risk by eating organic? Author: Dr. Rosemary Stanton OAM Rosemary Stanton is a Friend of The Conversation. Nutritionist & Visiting Fellow, UNSW Reviewer Tim Crowe Honorary Adjunct Associate Professor, Bond University Disclosure statement The authors do not work for, consult, own shares in or receive funding from any... Continue Reading →
260719 Grandchildren and exercise part 2 of 2
260719 Grandchildren and exercise part 2 of 2 When I was a child we walked up hill both ways to school, toiled in the fields until dark and then carried candles so we could see what we were doing out there…Yeah you bet that’s how I grew up. I did do my share of pitching... Continue Reading →
250719 Balance
250719 Balance Balance is critical to our daily living activities. Without balance, we would be constantly reaching and grasping for stable objects to prevent falling, stumbling or injuring ourselves. Here are several variations of a basic exercise to help develop and maintain your sense of balance. Once you are able to do one exercise example... Continue Reading →
210719 The dynamic upper body warm up series-Video
210719 The dynamic upper body warm up series https://vimeo.com/349688382 The dynamic upper body warm up series is done after doing a general overall body warm up such as skipping rope, bike riding or other sort of breathing, heart rate elevating and temperature raising exercise. It specifically warms up and prepares your upper torso for many... Continue Reading →
210719 The positive effects of walking
The positive effects of walking According to the National Heart Lung and Blood institute 1 in 3 adults in the US has high blood pressure. Many don’t even know they have the disease because there are no symptoms until the heart, blood vessels, and other parts of your body including your kidneys are damaged. When... Continue Reading →
210719 Body weight squats-video
210719 Body weight squats-video https://videopress.com/v/EpGX6IbL Stand with your feet approximately shoulder width apart, arms at your side. If you lack the balance to do a squat in this manner, then hold your hands out to the front of your body or stand by a solid handhold to steady yourself. Move your hips backward and your... Continue Reading →
Video submission information
If you are active, send over some videos of what you do to stay healthy. Here is the email address: Activelyfitseniors@gmail.com just cut and paste this into your current email and send it over. If they are approved then I will add them to the appropriate topic page. For instance, if they are videos of... Continue Reading →
061219 Roy working his basketball shots.
https://vimeo.com/377858749 Roy Wood Here is Roy practicing his basketball shooting skills, just like clockwork he continues to build his expertise for making many different kinds of shots. Roy is one of our resident math specialists; we send our students to him for extra math tutoring when they are struggling in school. In addition to his... Continue Reading →
031219 Belt squat device
For the past several weeks I have been in the process of developing a portable belt squat device. So far it's working pretty well. It's made out of 2 by 6s, 2 inch pipe, hooks and a nicely the padded belt. Is very convenient because it folds in half and I can take it and... Continue Reading →
291119 Cautions When Using Elastic Material For Your Resistance Training by Danny M. O’Dell MA., CSCS
291119 Cautions When Using Elastic Material For Your Resistance Training by Danny M. O'Dell MA., CSCS Elastic tubing or elastic bands may be used for the resistance in each exercise. This section will not discuss attachment points for the tubing or bands, however, proper attachment is necessary for the greatest productive use of these exercise... Continue Reading →
271119 Introduction to bone health by Danny M. O’Dell MA., CSCS
Introduction to bone health The health of your bones has a direct bearing on your ability to function in today’s busy lifestyle. You may find yourself wondering how you got to the point of not being able to carry in the groceries or even go for a walk. Without strong skeletal support, your body is unable to keep up to the demands of daily life. This topic will provide information for developing, and then maintaining your bones. This is NOT medical advice, see your doctor for that.
241119 Health and fitness exercise guidelines by Danny M. O’Dell MA., CSCS
241119 Health and fitness exercise guidelines by Danny M. O'Dell MA., CSCS Often times an activity requires specific equipment be available in order to participate. Advanced fitness and strength training methods fall into this category. However, a beginner with the desire and motivation to get moving will do well without any specialized gear. Just the... Continue Reading →
221119 Adult exercise guidelines by Danny M. O’Dell MA., CSCS
221119 Adult exercise guidelines by Danny M. O'Dell MA., CSCS Please excuse me for not promptly following up with this topic. I got thoroughly buried when it first went out in April of 2019 and when I realized what had happened the posts were already into November of 2019. Nonetheless, here is the full post... Continue Reading →
201119 Maintaining mental sharpness
201119 Maintaining mental sharpness Use it or lose it applies to most things in life. This principle applies equally to both physical and mental abilities since each aspect declines without daily challenges. It is common knowledge that if the muscles and cardiovascular systems aren't subjected to an appropriate level of intensity, frequency, and duration of... Continue Reading →
