June 29th, 2011 
Dennis
Getting Fitter as you Get Older?
Does it seem as you get older that your body just cannot seem to do what it used to? Our body’s mechanisms do change as we get older BUT with planning they don’t need to change so fast or at the same rate of others around us.
Let’s examine the six critical components of physical fitness – speed, strength, endurance, temperament, flexibility and reactions and then ask what we can do to delay the aging process.
SPEED
As you get older your fast twitch muscle fibres atrophy, the power of the muscle contraction declines more noticeably than the force. This is because the amount of blood pumped from the heart in one beat stays basically the same but its contractibility decreases meaning the amount of blood is not being delivered as quickly. Even though on average our heart rate diminishes by approximately 1 heartbeat per minute per year and our VO2 max (the amount of oxygen that can be delivered to the muscles), can reduce by 9% each decade, if you have always been active you will be able to substantially delay this decrease and have greater economy of motion with slightly less explosive power.
STRENGTH
We lay the foundation of our strength in our 20’s and while most will not be able to develop strength after our 30’s, it won’t decrease much between 40 and 50 plus if you continue to train. However it is possible to develop strength – and build muscle well into our 50’s and 60’s – if you train smart and build adequate recovery time into your workouts. Plus concentrate more on functional and bodyweight exercises as we do with Vital Living’s Home Fitness programs (www.vitalliving.co.nz). Because the workouts are only about 30 minutes long, no more than 5 days a week, your body gets sufficient time to recover – and build strength.
ENDURANCE
As we get older, the body compensates for the decrease in cardiovascular capacity by becoming more economical in energy use. As long as we continue training regularly, manage injuries sensibly, and have sufficient recovery time our endurance levels should maintain themselves.
TEMPERAMENT
When you are young you tend to go flat out all the time – and some of your decision making can be rash. As you get older you need to listen to your body more and learn to pace yourself. Also, as we age and our testosterone levels begin to drop, we need more time for recovery. We also need to pay attention to our nutrition more as our metabolism slows. We need to cut out processed foods and sugars and replace with fresh natural foods. As you get older you also take more notice of information and situations – you are not as impatient and make better decisions.
FLEXIBILTY
The increase of flexibility as we age although it is an irreversible process can be managed. Our tendons which attach muscles to bones become stiffer. At the same time, the collagen and fibres in our muscle joints become less flexible. As the synovial fluid in the joints, which act as lubricant also diminishes it’s no wonder we tend to end up feeling stiff and sore after a workout. We need to begin a regular stretching routine daily to mange this.
REACTIONS
As you age your body takes longer to react so the longer you stay in your sport the more chance you will have to improve your reaction times.
It’s the old cliché – “if you don’t use it you lose it”
For more information please email me at dennis@vitalliving .co.nz or visit my website ww.vitalliving.co.nz
Dennis Croll
Fit over 40 and living life to the fullest!
Vital Living
You already know that what you eat and how much you eat has an effect on your overall health, and that some foods are better for you than others. No one really needs to tell you that having a huge slice of cake is harder on your body and doesn’t fuel it as well as another, healthier snack with a longer burning fuel source. It's no different when you're eating for exercise, energy, and endurance.
Where are you on the fitness and endurance scale if you are in your forties or older? Chances are if you live a sedentary lifestyle than you are feeling the effects internally from the buildup of toxins in your system and a lack of adequate exercise. You're beginning to experience all kinds of maladies, such as lack of energy and high blood pressure, accelerated aging and so many other things. Getting old happens fast, but it takes far less energy than you might think to have a measurable impact on your health. Developing new habits is an important structure in a productive, active life. Living longer and healthier requires time spent acknowledging your body's needs and responding to them. Eating foods that nourish us is the best way to get good nutrition. Plenty of raw salads, smoothies and fresh juices boost our fitness level, raising endurance and mood, among other things. Eating water rich, live foods such as fruits and vegetables connects you to your environment in a world that is often too artificial. It is nourishment that your body is seeking out, even if you don't realize it. One positive habit to develop is that no matter what you eat, consume at least 70 % of your total daily food intake by 4:00 pm. Drinking water is another habit that you can train yourself to enjoy if you just take your mindset there and do it. The majority of us are dehydrated and it has serious consequences upon your health. The results of incorporating these simple habits into your daily life are really remarkable. In fact, you will feel so much better that the thought of exercise will not terrify you any longer. So how much exercise is enough to boost your fitness and endurance levels and give you a higher quality of life? Well, that depends upon where you are at right now. Obviously there are people with physical limitations, but for the most part those who just need to get their bodies moving again can do so with as little as 25 minutes a week 4 or 5 times a day and see and feel an improvement in 30 days or less. The exercise does not have to be strenuous, but stretching, some cardio and simple exercises work wonders in half an hour. You will feel so good you will naturally want to extend your workout and you should! Once you begin to add exercise and new habits, phasing out the old, destructive ones becomes easier, too. It is a process that we continue throughout our lives. If we drop the ball and give up in our 30's and 40's, then guess what? Game over. Managing our lives is our responsibility. People who are living sedentary lives have to find the strength within themselves to take action, otherwise they will simply continue to decline. Programs can inspire and motivate, but the inner spark to act comes from a desire to make better choices, now and in the future, to insure that we have a fighting chance to be healthy, now and when we are 80. With consistent exercise and good nutrition, your stamina and energy will return, your health will improve, your risk of diseases lowered, leaving you