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As we get older Los Angeles Angels Away Jerseys , the number and strength of our muscle fibers decrease. Starting as young as thirty, we lose an average of o to four pounds of muscle every decade. In addition, most people start gaining o pounds a year starting at forty. At age 50, we can be 12-14 pounds fatter than when we were 40. Thus Los Angeles Angels Home Jerseys , extra weight and muscle atrophy due to intivity leads to decreased flexibility, strength and range of motion. Besides a thickening mid section, many people begin experiencing disfort in doing every day tivities like bending, rehing or moving objects. The key to reclaiming the vitality your body once provided is increasing muscle with exercise. Exercise not only strengthens muscles Los Angeles Angels Jerseys , but also stimulates the repair chanism within the muscle so that new muscle is ford. Research has own that its never too late to receive the benefits of exercise by staying physically tive after age fifty. You can maximize muscle tone and minimize fat. Adapting regular exercise into your lifestyle provides many benefits including . Strengthening your heart . Boosting your tabolism . Improving circulation . Reducing fat . Increasing flexibility . Strengthening bones . Increased energy . Increased muscle mass . Improving your mood To get the most from your exercise, you need to invest ti in eh of the three types of exercise cardio, resistance and flexibility. Cardio Exercises Cardio or aerobic training is systemic exercise. It engages a large number of muscle cells at an intensity that challenges both the cardiovascular and respiratory systems and can be continued for at least 20-30 minutes. Examples include: . Brisk walking . Jogging . Rowing . Biking . Cross country skiing Research suggests that the amount of cardio exercise required for optimal health (this does not an fitness) is three 30 minute sessions per week where you increase your heart rate to 80% of your age adjusted maximum (220 minus year age). The benefits of cardio exercise are many including: . Lowering LDL cholesterol . Raising your healthy HDL cholesterol . Lowers blood pressure . Decreasing inflammation . Weight managent . Stress managent . Reducing risk of lifestyle related diseases The key ponents of cardio training are: . Intensity enough to challenge your respiratory system. . Duration 20-45 minutes . Frequency 3-4 tis a week. Resistance Training Resistance training is exercise that works by isolating specific muscle groups with enough intensity or resistance to reh montary muscle failure, which is simply the inability to plete the next repetition. Adding lean muscle through resistance training will help you consu more calories and make it easier to maintain your weight. Resistance training helps you hieve optimal health by: . Increasing lean muscle . Increasing bone density . Buing more calories . Maintaining your weight . Strengthening muscles . Increased flexibility . Increased muscle tone and ape . Reduced hes and pain . Improved posture . Improved self esteem For many Angels Rod Carew Jersey , resistance training ans lifting weights. Although weight training is a good thod of resistance training, its not the only thod. The key is to do weight bearing exercise, ones that requires your body to pu or pull against resistance. Thirty minutes a week is all that is needed to maintain bone density. Building lean muscle can be hieved with as little as three enty-minute sessions per week. The keys to resistance training are: 1. Intensity to montary failure 2. Repetition 8-20 reps 3. Sets 1-3 sets per body part 4. Frequency 2-3 tis per week (all major groups) 5. Recovery allow a 48-hour recovery before working a body part again. 6. Balance for symtry and reduced injures, train all major muscle groups equally. Flexibility Training Flexibility training is often the most overlooked and underrated form of exercise. The goal of flexibility training is to increase your range of motions for your major muscle groups. This provides the following benefits: . Increased mobility . Improved balance . Decreased hes and stiffness . Improved sports performance . Reduction in injuries . Increased energy There are many ways to increase your flexibility including Yoga Angels Reggie Jackson Jersey , Pilates and basic stretching. You can hieve significant benefits with just five minutes a day. Be sure to use proper form, hold your stretches for 25-30 seconds. Dont bounce and breathe while you let your muscles stretch. Be sure to work your core muscles (i.e., abs and lower bk) as well as your limbs. Getting Started When starting an exercise program, it is extrely important to have realistic expectations. Depending upon your initial fitness level Angels Nolan Ryan Jersey , you can expect the following positive changes. . From 1-10 weeks: feel better and have more energy . From 2-6 months: lose size and inches while being leaner. Clothes begin to fit more loosely. An increase in muscle and a decrease in fat . From 6 months: weight loss bees more rapid. You can hieve optimal health and fitness after fifty. You need to mit yourself to a program thats right for you and one that embres the guidelines outlined in this article. Before starting an exercise program, its best to consult with your health care provider. Phil Faris is author, consultant and optimal health coh. His books include Take Command of Your Health, Strategies and Tips for Optimal Health and Anti-Aging and Upping the Down Side. Do you desire to lea how to watch soccer games live on your PC? 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