Issue Date: June 5, 2005
TIME-SAVING WORKOUTS
By Jeff Csatari, Executive Editor, "BestLife"
I can't jump as high or lift as much or run as fast as I did when I was my brother's age, 33. And I'd be a fool to wrestle Joey anymore, now that I'm pushing 44.
But damned if I'll let him beat me at one-on-one hoops. Ever.
As you age, you can still be top dog.
|
Staying in shape has been challenging for me in my 40s, with the time constraints of career and family. So, lately, I've been using some simple time-saving tricks to help maintain the five most vulnerable parts of me. I'll bet they'll work for you, too.
My muscles: Loss of muscle (and increased belly size) in middle age is a sure sign of testosterone decline in men. Strength training can reverse that. Who needs barbells? I do push-ups and pull-ups.
My knees: How do I strengthen them without injury? Half squat jumps -- that is, bending my knees to 45 degrees and jumping as high as I can; 3 sets of 10 jumps. In a study at Auburn University, swimmers who trained this way gained leg strength equal to swimmers who did stressful 90-degree squats.
My back: To help my lower back, I stretch my upper legs. Loosen up: Lie on your back, hold the ends of a towel and slip the middle of the towel over the bottom of one foot. Extend that leg straight, and slowly pull on the towel until you feel the stretch in the back of that leg. Hold for 60 seconds, then repeat with your other leg.
My heart: I like running, because I can do it anywhere. But after I turned an ankle in a pothole during a dusk run last winter, I switched to the treadmill. To simulate an outdoor run, elevate the treadmill to a grade of 1%, says Adam Bean, an editor at Runner's World magazine.
My mind: The stress hormone cortisol has been linked to muscle loss, heart disease, memory fade and depression. Which is why we should all take a cue from our dogs. In a study published in Neurobiology of Aging, researchers found that older beagles that ate an antioxidant-rich diet, played outside regularly and had stimulating environments had slower rates of mental decline than other beagles. Add to that the fact that dogs and humans have similar brain structures and nutrition needs. The take-home? Eat healthfully, run around in the yard regularly, sleep deep, and don't worry so much.
|
Time-saving workouts, from "BestLife"
