Monday, 11 July 2016

Can a Body Get Back in Shape At 50 Years Old?

Perhaps you were once a competitive runner, a heavy lifter, a football quarterback or a dancing queen. But as the demands of work, kids and life crept in during your 30s and 40s, fitness fell by the wayside. Colin Milner, founder of the International Council of Active Aging, told Experience Life that just one in four people over the age of 50 exercises. This takes a toll on health, weight and independence.

However, your body is resilient and will adapt to the challenges you put on it. It's never too late to regain what you've lost. You may not run at the same pace or lift the same size weights you did as when you were 20, but you can get your body back into impressive shape at 50. Use this time, when your kids are more independent and you're more secure in your career, to spend some time working on you.

If you don't exercise, you're guaranteed to lose muscle mass, become more inflexible as muscles and connective tissues tighten, and experience an increased risk of osteoporosis or osteopenia. Men start to experience lower levels of testosterone while women are usually in some stage of menopause. These hormonal changes affect how quickly muscle grows and where fat accumulates. It takes longer to build muscle at age 50, but that doesn't mean it can't be done. Women may notice that fat accumulates more in the midsection, but you can mitigate that gain with dedicated exercise and smart dietary choices.

Although these complications loom large, your body isn't as much of a barrier to returning to fitness as your mind. Getting yourself back into shape requires some humility as you remember where you were and realize how far you let yourself go. If you've lost significant stamina and strength, you'll have to start slowly and moderately and build back up over time. The good news is that your ego will recover once you see your body start bouncing back.

Before you embark on a new exercise program, consult with your doctor to make sure you don't have any conditions that will complicate your efforts and require specific precautions. Arthritis, menopause and heart disease can provide added challenges, but don't preclude exercise. Certain medications can also affect your exercise tolerance and stamina, too.

Schedule one or more sessions with a fitness professional to give you some direction when you've taken a long hiatus from exercise. Science changes, so the workouts you did in football practice 30 years ago have likely been improved upon, and a trainer can help enlighten you as to more current trends. A fitness professional can also help guide your form and discourage you from pushing too far and causing injury. At 50, your back, knees and other joints may not be as resilient as they once were. You'll also benefit from structured sessions that provide optimal recovery. Your need for recovery also increases at 50. This means you may need more time between workouts and commitment to a healthy amount of sleep.

Whether you're a man or a woman, lifting weights is essential to regaining your fitness at age 50. Strength training helps stimulate and regulate testosterone release. It also mitigates the natural loss of muscle that occurs with aging and curbs weight gain in the belly. Regular strength training strengthens the bones and helps offset osteopenia and osteoporosis. Aim for at least two sessions per week with at least 48 hours between training specific muscle groups. Include exercises in your regimen that target your core strength and balance, which diminish with age. For example, do biceps curls while standing on one foot.

Another important strategy to get back into shape at 50 is cardiovascular exercise. The Centers for Disease Control and Prevention recommends that you get at least 150 minutes of moderate-intensity exercise, such as brisk walking, weekly. Once you've mastered this level of exercise, gradually increase the duration and intensity of your exercise sessions to work towards the your final fitness goal. The CDC notes that 300 minutes or more of cardiovascular exercise per week elicits greater health benefits.

When you were younger, you may have neglected optimal nutrition and still saw performance improvements and aesthetic benefits from exercise. In your 50s, nutrition is paramount to getting those same results. A diet that consists primarily of whole, unprocessed foods fuels your body optimally and discourages the accumulation of belly fat. Include lots of colorful fruits and vegetables in your menu plan because they contain micronutrients, phytonutrients and antioxidants that assist in the reduction of inflammation and enhance recovery from workouts. Your daily metabolic rate usually reduces after your reach the age of 50, even if you exercise, so you may notice that you can't eat as much as you used to without gaining weight.

Nutritional deficiencies from an unhealthful diet may make you feel like you can't get back into shape. If you feel sluggish or experience frequent injuries and illness, it's not an inevitable result of aging. Be sure you're getting optimal levels of calcium and vitamins D and B-12. Make these nutrients a priority by consuming foods such as fortified milk, yogurt, and lean meats and fish. Dehydration can also make you feel sluggish and unable to perform at the gym. As you age, thirst sensors diminish so you'll consciously have to stay hydrated.

www.livestrong.com

The Advantages of Going to the Gym Every Day

The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to accomplish this goal. Regular exercise carries many physical and mental health benefits. Do not begin any new exercise program without talking to your doctor first, especially if you have any health conditions or have been sedentary to this point.

Going to the gym every day will help you control your weight. Expending 500 calories per day, or 3,500 calories per week, will help you to lose 1 lb. per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, may reduce your risk of developing serious conditions. Making changes to your diet may help you to lose even more weight. A reasonable goal is to lose up to 2 lbs. per week if you are overweight.

Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. Exercise also lowers your blood pressure, which measures the force on your artery walls each time your heart beats. It may lower your cholesterol and triglyceride levels, allowing blood to flow more smoothly through your arteries. Going to the gym for 30 minutes a day five days per week may lower your risk of developing heart disease or having a stroke, says the CDC, and going for a longer period often can lower your risk even more.

Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer. Combining aerobic exercise with strength training at the gym helps your muscles, ligaments, joints and tendons remain in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You may lower your risk of falling or fracturing your hip, which may negatively impact your life, especially in your older years.

Going to the gym every day puts you in contact with people on a regular basis and will enhance your social life as well as the way that you feel about yourself. You may sleep better if you exercise each day; and more sleep means more energy and a more even mood. As you lose weight and get in shape, you will begin to look better. FamilyDoctor.org states that regular exercise helps treat depression. Taking the time to work out every day is doing something nice for yourself, which will make you feel calm and content.

www.livestrong.com

What Are the Health Benefits of Walking an Hour a Day on the Treadmill?

Regular exercise, such as walking, is essential for health and one of the most important things you can do for yourself. Walking is a low-impact, moderate-intensity exercise suitable for nearly everyone. According to the Centers for Disease Control and Prevention, adults should get at least 150 minutes of moderate-intensity exercise every week to maintain and promote health. Consult your doctor before beginning any new exercise regimen, particularly if you have been sedentary or have health concerns.

Walking increases your metabolism and burns calories. This can help you lose or maintain weight. How many calories you burn depends on your walking pace, intensity, duration and your weight. The faster your pace, or the higher your incline, the greater the number of calories you burn. Complete a different program or walk a different route to continue to challenge your body and burn more calories. Varying your workouts also reduces your risk of overuse injuries from walking every day.

High blood pressure and blood cholesterol are factors that increase your risk for many diseases and conditions, such as heart disease, stroke, type 2 diabetes and metabolic syndrome. Walking helps decrease your blood pressure and cholesterol and thus reduces your risk for these conditions. Regular walking may also prevent certain cancers, the CDC reports.

Your bones are living tissue that is in constant state of remodeling. Your bone strength will decrease with age, which can lead to osteoporosis. Walking is a weight-bearing exercise that puts stress on your bones. Your bones respond to this stress by growing stronger and denser, helping to reduce your risk for osteoporosis.

Walking will also strengthen your muscles. When you walk, your muscles work harder than during inactivity -- helping you build muscle mass and increase muscle strength. Aging can make performing everyday physical activities harder; strengthening your muscles will help support your body, improve your physique and prevent falls and other injuries.

Walking has benefits for your mental health, too. Regular exercise can improve your thinking, learning and mood by reducing your risk of depression and relieving stress. Walking can also help improve your sleep. Proper sleep is essential aspect of a healthy lifestyle and lack of sleep is associated with many health conditions.

www.livestrong.com

Treadmill Walking for Weight Loss

A daily walk on the treadmill can help you get the amount of moderate-intensity cardiovascular activity recommended by the National Institutes of Health. However, if you choose walking to lose weight, the frequency, duration and intensity of your workouts matter. A half-hour of brisk walking almost every day helps you lose weight — but the more time you spend on the treadmill, the faster you'll see results. Consult your doctor before beginning any new exercise or diet regimen.

The treadmill might be the best piece of exercise equipment for you if you enjoy walking or running. Treadmills, which can be set to various speeds and inclines, can also efficiently track how long you've walked at any given speed and the distance you travel. Walking on the treadmill is also a weight-bearing exercise, which may reduce your risk of osteoporosis later in life. The number of calories you burn depends on your weight, intensity and the time you spend on the treadmill. According to the American Council on Exercise's online physical activity calorie calculator, someone who weighs 140 pounds burns only 64 calories for every 30 minutes she walks on the treadmill at 2 miles per hour — a very casual pace. A brisk 3.5-mph walk of the same duration burns 121 calories. Someone who weighs 180 lbs., however, would burn 82 and 155 calories, respectively, during the same timed workouts.

Harvard Medical School points out that the number of calories you burn is the ultimate determinant of how rapidly you lose weight and gain health benefits from your walking program. If you've just joined a gym or purchased a treadmill and haven't exercised in a long time, the American Council on Exercise suggests easing into your walking program. Start with five- to 10-minute walks, increasing your duration and intensity by 10 to 20 percent every week. Strive for at least 30 to 40 minutes of brisk treadmill walking practically every day of the week. Harvard defines the minimum amount of cardiovascular activity recommended by groups such as the American College of Sports Medicine and American Heart Association as an "excellent starting point" for reducing your risk of heart attack, stroke and an early death — but, if you want to lose weight, 60 minutes of exercise each day is the best way to burn extra calories.

The intensity of your walk — the amount of effort you put into your treadmill workouts — matters when it comes to weight loss. You'll burn some calories at an easy plod; however, the American Council on Exercise recommends that the intensity of your walk increases your heart rate to at least 55 but no more than 90 percent of its maximum. Your maximum heart rate, measured in beats per minute, is 220 minus your current age. For example, if you're a 40-year-old adult, your maximum heart rate is roughly 180 bpm. Therefore, the target rate you should aim for is anywhere between 99 and 162 bpm. To determine if your pace is brisk enough, take a brief pause during your treadmill workout and press your fingers lightly against the carotid artery on the side of your neck. Count your pulse for 10 seconds, then multiply it by six.

Walking on a treadmill can get you the weight-loss results you want. But because weight loss is ultimately about the numbers, it's important to take into consideration the number of calories you consume every day and keep in mind that your exercise program doesn't give you carte blanche to eat at will. If you burn 500 calories more than you consume each day through a reduced-calorie diet and exercise, you'll lose roughly 1 lb. of weight a week. According to the Centers for Disease Control and Prevention, a healthy weight loss is slow and steady -- between 1 and 2 lbs. per week.

www.livestrong.com

How Many Calories Do You Lose by Walking Three Miles Per Hour a Day for Six Hours?

Walking three mph, for six hours, each day is a lot of cardiovascular exercise and far exceeds the American College of Sports Medicine’s recommended accumulation of more than 250 minutes of moderate physical activity to induce weight loss. Walking is a moderate- to low-impact exercise that is practical for most people to participate in and can be performed on a treadmill, sidewalk or walking trail. This makes walking one of the most accessible forms of cardiovascular exercise there is.

The Department of Cambridge Community Development states that a 150-lb. person burns approximately 263 calories per hour of walking when going 3 mph. Inshape Indiana states that individuals weighing 125 lbs. can expect to burn 199 calories per hour. Heavier individuals who weigh 175 lbs. or 200 lbs. can expect to burn 278 or 318 calories, respectively.

To figure out how many calories you burned each day you will need to multiply the rate at which you burned the calories by how many hours you performed the activity. For a 150-lb. individual that walks 3 mph for six hours he can expect to expend 265 calories per hour times six hours, which equals 1,590 calories expended during the walk. Since there are seven days in a week, and this same 150-lb. person walks every day, then multiply the calories burned per walking session by the number of days or 1,590 calories burned times seven days, which equals 11,130 calories.

Performing this type of exercise regimen burns a lot of calories but what does this mean for weight loss. To determine how much weight loss this amount of exercise amounts to, you must first assume that your diet is balanced and you are eating enough calories to satisfy your energy needs throughout the day, not including the exercise. Your body's storage system for calories is in fat and each pound of fat in your body can store 3,500 calories. To determine how much weight loss you can expect in a week provided you follow this routine and weigh 150 lbs., simply take the total weekly calories burned and divide it by the number of calories in one pound of fat or 11,130 divided by 3,500 or about 3.2 lbs. of weight loss per week.

Considerations

If your weight falls between the weight classes you will need to estimate approximately how many calories are burned by choosing a value between the two. For instance, if you weighed 137 lbs. then your calories burned during a 3 mph walk would be between 199 and 263 calories, in this case, roughly 231 calories. Also note that as you lose weight, you will need to constantly adjust your calculations because the amount of body weight you are moving when you walk is decreasing

www.livestrong.com

Best High-Energy Breakfasts

Eating breakfast has many benefits, one of them being that you will have more energy. When you wake up in the morning, your last meal has been digested and you need to refuel with a healthy morning meal, or else you might feel sluggish and tired later. Aim for a mix of protein, carbohydrates and healthy fats that will give you energy and increase your nutrient intake.

Oatmeal is considered a whole grain, which means it contains plenty of complex carbs, which are your body's main source of energy. The fuel you get from complex carbohydrates will last longer than those from refined-grain foods. In addition, oatmeal is high in fiber, which digests slowly and keeps you feeling full longer. Prepare it with skim milk for a dose of protein and stir in some walnuts, which have healthy fats. Raisins or dried cranberries increase your nutrient intake and make your bowl of oatmeal a little sweeter tasting.

Eggs are a good source of protein and are versatile, allowing you to use them in many ways. Wrap scrambled eggs in a whole-wheat tortilla with low-fat cheddar cheese and salsa to add complex carbohydrates and a small amount of fat to your meal. Or slice a hard-boiled egg and place it on a slice of whole-wheat toast. Serve with fruit and milk. An omelet is a quick and easy morning meal that will give you an energy boost as well. Mix in your favorite vegetables and some low-fat cheese, and serve with a slice of whole-wheat toast.

Yogurt Parfait

Yogurt is a healthy way to get some protein in the morning. Layer a low-sugar version with your favorite whole grain cereal for carbohydrates. Add some sliced berries or bananas for vitamins A and C and potassium. The fat in the yogurt will also help get you going and give you the energy you need to get to lunch time. A handful of sliced almonds will increase your healthy-fat intake and add a new flavor to your parfait.

A smoothie is a portable breakfast that you can drink on the go and still reap the energy benefits that a morning meal provides. Start with your favorite fruit or combination of fruits. Try berries, bananas, mangoes, kiwis or melon, all of which contain carbs for energy. Add some low-fat yogurt for protein and fat, and some flaxseed for additional carbs. Blend until smooth. Peanut butter is a good addition to a banana smoothie and offers healthy fats and protein.

www.livestrong.com

Other Options to Eat or Drink for Energy in the Morning Besides Coffee

If you typically rely on a cup of strong coffee to get you going in the morning, you may be missing out on a meal that can boost your nutrient intake and give you the energy you need. Eating the right foods when you get up can increase your concentration as well. If time is tight in the morning, prepare your meal the night before so you can grab it and go.

Eggs are a healthy source of protein, making them an ideal way to boost your energy levels when you get up in the morning. Eating the yolk also increases your intake of other nutrients that support good health. Eggs are versatile and easy to prepare. Try a hard-boiled egg with a piece of fruit and a glass of low-fat milk or scrambled eggs, sliced vegetables and low-fat cheese wrapped in a tortilla.

Oatmeal is a whole grain food, which means it is rich in complex carbohydrates. Carbohydrates are your body's main source of fuel. Complex carbohydrates digest slowly, allowing your body to use them for energy for long periods of time. Opt for steel-cut oatmeal, which is much lower in sugar than instant varieties and may contain more fiber. Top oatmeal with dried fruit, sliced nuts, cinnamon or a splash of low-fat milk for flavor.

Fruit is a healthy source of carbohydrates that can help you get going in the morning. Whole fruit served alongside toast or eggs is a good option, but a piece of fruit is portable so it can be eaten on the go if you are in a rush. Smoothies are another way to eat fruit for breakfast and are quick and easy to prepare. Combine fruit, low-fat yogurt for protein and a drizzle of honey for sweetness in the blender and puree until smooth. Try different fruit combinations to increase your nutrient intake. Good choices include, strawberries and bananas, mango and blueberries or cantaloupe and kiwis. A smoothie is a good breakfast if you have to eat on the run, and they can be prepared ahead of time.

Whole wheat toast topped with peanut butter combines the energy benefits of protein and complex carbohydrates. Not only will this meal digest over time, providing a consistent amount of energy for several hours, but it will satisfy your appetite for a longer period of time as well. A whole wheat bagel or crackers offer similar benefits. Peanut butter is high in fat and calories so stick to one portion, which is about 2 tbsp., or you may end up feeling sluggish.

www.livestrong.com

Should I Eat Before or After Morning Exercise?

Exercising in the morning can leave you feeling energized and can be a pleasant way to jumpstart your day. You might find it challenging to fit a pre-exercise meal into your morning schedule, but eating a snack or small meal before morning exercise can improve your athletic performance. Also eat a carbohydrate-rich snack or small meal to replenish your energy stores within 30 minutes of exercising.

Many exercisers believe they can burn more calories or fat if they wait until after their morning routine to eat. Others may find that it uncomfortable to exercise after eating if they can't wake up early enough to digest their food. However, according to the American College of Sports Medicine's joint position stand on nutrition and athletic performance, those who exercise in a fasted state experience a lower level of performance. Without fueling your body, you might not be able to exercise as long or as intensely, or you may have less energy or even dizziness if your blood glucose level drops. You may also tend to overeat after you exercise or later on in the day.

Your body breaks down the food you ingest into the form of glucose in your blood, or as stored energy called glycogen in your liver and muscles. Having an adequate amount of glucose readily available provides you with optimal energy production for your workout session. It can also prevent you from experiencing low levels of glucose, called hypoglycemia, which can lead to dizziness and fainting. Drinking fluids or eating foods that contain water before you exercise is also beneficial to avoid dehydration, which also impairs performance.

Generally, small meals or snacks should be eaten one to two hours before exercising, so this may be your best bet for your pre-workout meal. While these guidelines are helpful, everyone's digestion system is different. You may find that you need to eat earlier or later. Experiment with the timing of your morning snack or breakfast to allow for sufficient digestion to avoid gastrointestinal discomfort but still feel energized.

Stick to the foods that you know will not cause gastrointestinal distress, as trying new foods might cause problems. If you find eating before exercise uncomfortable, try a liquid meal, such as a shake. Your pre-exercise meal should contain mostly carbohydrates, with some protein. Select food options that are low in fat and fiber.

www.livestrong.com

What Are the Benefits of Stretching in the Morning?

Attempting to incorporate exercise into a morning routine can be quite the challenge. The American College of Sports Medicine, however, suggests that certain types of exercise -- such as stretching -- can be especially effective in the early morning hours. All you need is an extra few minutes.

According to NBC News, there are a number of benefits associated with stretching -- such as improvements in posture. Many people, especially those who sit in front of a computer for extended periods of time, develop poor posture as a result of overstretched back muscles and tight chest muscles. Implementing a morning routine of stretches that focus on opening these muscles can be effective for loosening them up. As these muscles become more and more flexible, changes in stance and posture will become evident.

The American Council on Exercise suggests that morning stretches can also be useful when it comes to eliminating aches and pains in the muscles and joints. While these aches and pains can develop at any time throughout the day, they often occur in the morning -- after the body has been at rest for a long period. According to Colorado Physical Therapy Specialists, morning stiffness and pain often occur because there is an increase of fluid in the joints and spinal discs overnight while the body lies horizontally. For best results, use gentle stretching to warm up the body and alleviate joint discomfort.

The American College of Sports Medicine says that stretching can also be useful when it comes to increasing blood flow to all parts of the body -- including the brain. Though healthy blood flow is important all day long, it may be especially crucial during the morning hours, as folks jump start their day after being asleep for several hours. Adequate blood flow increases concentration and sharpens senses.

Trying to find enough energy to make it through a long and arduous day can sometimes seem impossible. The experts at the American Council on Exercise suggest that stretching in the morning helps support your energy throughout the entire day. Stretching prevents lethargy and feelings of tiredness.

www.livestrong.com

Two Faces of One Seed: Hormonal Regulation of Dormancy and Germination

Published Date

4 January 2016, Vol.9(1):34–45, doi:10.1016/j.molp.2015.08.010

Plant Hormones

Review Article

Title

Two Faces of One Seed: Hormonal Regulation of Dormancy and Germination

Author

Kai Shu^1,3,5

Xiao-dong Liu^2,4,5

Qi Xie^1,^,

Zu-hua He^2,^,

1State Key Laboratory of Plant Genomics, Institute of Genetics and Developmental Biology, Chinese Academy of Sciences, Beijing 100101, China
2National Key Laboratory of Plant Molecular Genetics, Institute of Plant Physiology and Ecology, Chinese Academy of Sciences, Shanghai 200032, China
3Key Laboratory of Crop Ecophysiology and Farming System in Southwest China, Institute of Ecological Agriculture, Sichuan Agricultural University, Chengdu 611130, China
4College of Agronomy, Xinjiang Agricultural University, Urumqi, Xinjiang 830052, China

Received 18 June 2015. Revised 10 August 2015. Accepted 13 August 2015. Available online 5 September 2015. Published: September 4, 2015

Abstract
Seed plants have evolved to maintain the dormancy of freshly matured seeds until the appropriate time for germination. Seed dormancy and germination are distinct physiological processes, and the transition from dormancy to germination is not only a critical developmental step in the life cycle of plants but is also important for agricultural production. These processes are precisely regulated by diverse endogenous hormones and environmental cues. Although ABA (abscisic acid) and GAs (gibberellins) are known to be the primary phytohormones that antagonistically regulate seed dormancy, recent findings demonstrate that another phytohormone, auxin, is also critical for inducing and maintaining seed dormancy, and therefore might act as a key protector of seed dormancy. In this review, we summarize our current understanding of the sophisticated molecular networks involving the critical roles of phytohormones in regulating seed dormancy and germination, in which AP2-domain-containing transcription factors play key roles. We also discuss the interactions (crosstalk) of diverse hormonal signals in seed dormancy and germination, focusing on the ABA/GA balance that constitutes the central node.

Keywords

seed dormancy

germination

ABA

auxin

crosstalk

Table 1

Table 1.

Published by the Molecular Plant Shanghai Editorial Office in association with Cell Press, an imprint of Elsevier Inc., on behalf of CSPB and IPPE, SIBS, CAS.

∗
Corresponding author
∗∗
Corresponding author

For further details log on website :

http://www.sciencedirect.com/science/article/pii/S1674205215003561

Blog List

Monday, 11 July 2016

Barriers to 50-Year-Olds Getting Back in Shape

First Steps to Getting Back in Shape

Specific Workouts to Get in Shape at 50

Nutrition to Get Back Into Shape

Weight Control

Heart Health

Other Health Benefits

Mental Health Benefits

Weight Loss

Disease Prevention

Bone Strength

Muscle Strength

Stress Relief

Your Walking Program

Increasing Your Efforts

Target Heart Rate

Other Tips

Calories Burned Per Hour

Total Calories Burned

Approximate Weight Loss

Oatmeal

Eggs

Smoothie

Eggs

Oatmeal

Fruit

Whole Wheat Toast and Peanut Butter

Common Misconceptions

Benefits of Eating Before Exercise

Timing of Meals

Balancing Act

Improved Posture

Fewer Aches and Pains

Increased Blood Flow

Greater Amounts of Energy

Title

Two Faces of One Seed: Hormonal Regulation of Dormancy and Germination