As you age, it can be very easy to neglect your weight and fitness. Often, you will have many other priorities, and staying in shape can seem less important. However, as you get older, you are more susceptible to obesity, and it is important that you work diligently to prevent this because it is associated with a wide variety of negative health impacts. Staying in shape will also help you in numerous other ways, and it is beneficial for both your mental and physical health. The following information will provide a closer look at the benefits of getting in shape in your 40's as well as some helpful tips to get there:
Hire a Personal Trainer
Many people aren't sure where to start when it comes to getting in better shape. One of the first and most important steps you should take is to consult your doctor. They will be able to tell you if you are healthy enough for exercise, and they can give you a better idea of what types of exercise you should be doing and how often. Once you doctor has cleared you to begin exercising, it can be helpful to hire a personal trainer. They can help to get you on the right track and keep you motivated.
Often, many people will start an exercise routine only to abandon it after a few weeks. If you give up, all of your hard work will likely be undone and you will have to start back from the beginning. Having a professional who is knowledgeable about physical fitness can help you to achieve your goals. They will be able to act as a support system and a source of motivation. Not only this, but they will also be well-informed regarding various concepts, such as metabolism, functional fitness, and weight loss, which will enable them to create the best personal training daily routine that is tailored to meet your specific needs. Overall, personal training offers a vast array of benefits and may be what you need in order to finally get into better shape.
Join a Gym
If you are interested in working out in a group setting, you might want to consider joining a local gym. This will help you to get out more and potentially meet new people. Also, exercising with others by engaging in group fitness or training can help to push you and can boost your motivation. Gyms will typically offer a variety of exercise machines and equipment that you can use to your advantage to get a full-body workout. For example, there will likely be machines that allow you to focus both on strength training and cardio, which each have their own benefits. For example, strength training can help you to increase muscle mass and bone density, maintain joint flexibility, and burn calories more easily.
Cardio training can help to increase heart muscle strength, lower blood pressure and cholesterol, and relieve stress. They may also offer high intensity training classes, which will focus on short bursts of intense exercise followed by recovery periods. This allows you to burn a lot of calories while helping you to lose weight and gain muscle mass. Overall, whether you join group fitness or training classes or focus on training alone, exercise has many positive benefits when it comes to both your mental and physical health. It can help to reduce inflammation, prevent obesity, and lower your risk of developing various diseases.
Avoid Sitting Too Much
In today's society, it can be very easy to adopt a sedentary lifestyle. Many people spend less time outdoors and more time working and enjoying indoor leisure activities. For example, many people spend several hours a day sitting at a desk focusing on their computers. People also become consumed with watching too much television or playing too many video games. Sitting down too much can be bad for your posture and can lead to back issues.
It can also lead to an increased risk of various conditions, including obesity and may even lead to an earlier death. This is why it is important to make sure you are spending enough time being physically active. It can even help just to stand up more. You might want to consider purchasing an adjustable desk that allows you to stand as you work or browse the internet. There are also other things you can do to avoid sitting too much, such as reminding yourself to stand every so often and stretch. You can also park farther away from stores so that you have to do some extra walking.
Adopt a Healthier Diet
Diet also plays a huge role in your overall health as well as your ability to get into good shape. If you are focusing on exercising and not addressing your diet, you may find it difficult to lose weight. Therefore, you will want to ensure that you are eating the correct amount of calories each day based on your height and weight. It is important to speak with your doctor before beginning a diet because they will be able point you in the right direction. Once you have spoken with your doctor, you might want to look into creating a meal plan. You can start with researching healthy recipes which incorporate a lot of fruits and vegetables that you will enjoy and then make a shopping list. Then, you can calculate the calories and nutritional values for each serving of food. This will allow you to meal prep if that is something you are interested in pursuing.
You can simply make meals in large batches then store portions in the freezer or refrigerator until you are ready to eat them. This can make eating healthy much easier and more accessible. You won't have to worry about cooking and washing dishes multiple times a day, and you may be less tempted to eat fast food or takeout since you will already have food prepared. Additionally, you won't have to worry about calculating and tracking your calories numerous times each day, which can quickly become very stressful and tedious, because you will have everything calculated and properly portioned. Lastly, if you are considering meal prepping, you will want to properly research food safety procedures first. This will give you a better idea of how long you can safely store food in the freezer and refrigerator before it expires. Overall, eating more fruits and vegetables and cooking your own healthy meals at home can not only save you money but can also keep you motivated, on track, and less likely to purchase and consume unhealthy snacks or fast food.
There are many popular remedies that are used to augment one's health and manage pain. However, one popular form of treatment that many are gravitating towards to today is cannabidiol.
Cannabidiol, most commonly known as CBD, is a chemical compound that can be found in a marijuana plant. The main compound found in marijuana that produces the "high" effect, is tetrahydrocannabinol (THC). However, the difference with cannabidiol is that there is no psychoactive effects. This is what makes it an attractive option for many who seek pain relief without any of the potential neurological effects of certain pharmaceutical drugs and conventional marijuana.
CBD can also be extracted in oil form by extracting the compound out of the plant directly, and then diluting it in another oil (commonly hemp seed or coconut). In both the wellness and health sectors, cannabidiol is gaining momentum to treat a litany of conditions and provide relief from pain. Here are the many ways that this compound can positively impact one's life.
One of the most popular reasons that cannabidiol is used is to properly manage and control pain. Scientific evidence has proven that pain relieving effects derive from the cannabidiol itself. The human body already has a localized self-regulating system called the endocannabinoid system (ECS). In this system, a variety of important functions such as immune system response, appetite, sleep and pain are regulated. We produce neurotransmitters that help bind to cannabinoid receptors in our nervous systems.
Thanks to a number of studies, it has been shown that cannabidiol can help with chronic pain by altering the impact of endocannabinoid receptors. This compound can also interact directly with neurotransmitters while reducing inflammation. All of these functions can help tremendously with pain management, especially in diseases such as rheumatoid arthritis and multiple sclerosis.
CBD and Exercise
Another area where cannabidiol can help tremendously is in the field of exercise. Many athletes are being increasingly attracted toward this compound for some of the properties it contains that can help augment any exercise or workout.
One of the most popular attributes of cannabidiol is its anti-inflammatory properties. Athletes commonly suffer from inflammation, and this can impair recovery time from the gym. This is why athletes have certain practices they adhere to, such as bathing in ice baths and eating foods high in antioxidants to aid the process. However, this cycle of recovering from inflammation can be accelerated.
Fortunately, there is a positive relationship between CBD and exercise, and cannabidiol has shown to help with the problem of inflammation. Cannabidiol has been shown to lower inflammation resulting from exercise and help athletes to recover quickly. This is because cannabidiol is able to penetrate into the tissues that are injured from a workout directly.
Maintaining an exercise regimen can be difficult for some due to the setbacks that can take place in the recovery period, but the results of using cannabidiol have been very encouraging.
CBD Joint Pain
There has also been a link to cannabidiol helping with joint pain attributed to inflammatory diseases such as arthritis. Unfortunately, there are approximately 54 million people across the entire country who suffer with some sort of disease that causes joint pain, according to the Arthritis Foundation. This arthritis can predispose to chronic stiffness, pain and decreased joint movement which can exacerbate over time.
A study that was published in 2017 in the journal Pain analyzed the potential impact that cannabidiol could have on joint neuropathy and osteoarthritis. Based on the findings, it was confirmed that cannabidiol reduced inflammation of the joints and protected the nerves. CBD joint pain affects thousands of people, but the anti-inflammatory and pain control attributes of cannabidiol has made the compound's popularity increase dramatically.
Other CBD Uses
There are many CBD uses that span across a litany of conditions. These conditions include those that can affect people mentally. Research has suggested that cannabidiol is effective in reducing anxiety disorders. Other studies have also successfully linked cannabidiol to reducing symptoms that are commonly associated with depression. This is especially important for those who are diagnosed with arthritis, because depression is a common, unfortunate complication of the diagnosis. According to the Arthritis Foundation, it was said that the rates of depression of those that were diagnosed with arthritis can be double or triple the amount of those in the general population.
In several animal studies, cannabidiol has also displayed antidepressant like effects. While standard classes of medications such as benzodiazepines are diagnosed for cases of anxiety, they can also lead to abuse, insomnia, agitation and other undesirable side effects due to its potency.
Another condition that affects a lot of Americans is cancer. For those who chose to take cannabidiol, side effects that can be induced from chemotherapy such as nausea and vomiting can be reduced. Another common problem with cancer is pain, but those who are treated with the compound can experience a reduction in pain and discomfort. There are drugs that are catered specifically to combat these side effects, but there are often complaints of those same medications not providing adequate relief. This can lead to those affected by cancer to seek an alternative, and cannabidiol is emerging as a palatable option.
It is clear that there are positive physical and neurological effects of taking cannabidiol. However, taking the compound may also have therapeutic cosmetic effects. Acne is a skin condition that affects nearly a tenth of the entire population. A number of factors including inflammation, bacteria, genetics and overstimulation of specific hormones can cause undesirable marks and blemishes on one's face and body.
However, recent studies have shown that cannabidiol can assist with acne due to the highly renowned anti-inflammatory properties that it contains. It also has the capacity to reduce an oily secretion created by glands in the skin called sebum. While there are more human studies needed to fully explore the potential positive effects of cannabidiol on cancer, the early results have been promising.
For those suffering from certain cardiovascular issues such as elevated blood pressure, cannabidiol could potentially serve as an effective treatment. High blood pressure can predispose to adverse cardiac events such as heart attacks, strokes or potentially worse.
One study showcased 10 healthy men taking cannabidiol and having decreased blood pressure when resting. In this same study, they were also given stress tests that normally increase blood pressure, and the dose led to a smaller blood pressure increase than normal. While there are still studies being done, it is being suggested by many researchers that it is the anxiety and stress-reducing properties present in the compound that leads to the positive blood pressure effects.
There are a series of other potential benefits present in cannabidiol, which include treating substance abuse, anti-tumor effects and reducing the chances of getting diabetes.
Does Cannabidiol Have Side Effects?
With all of these positive attributes, many wonder if this compound contains certain side effects to be wary of. In some people, there can be certain adverse effects such as fatigue, diarrhea and appetite changes. It has also been known to interact with certain medications. That is why it is incredibly important to contact your primary care physician to see if taking cannabidiol would be right for you.
Is It legal?
There is also concern as to whether or not cannabidiol is legal to use. This question can be difficult to answer due to the technicalities of what comprises the compound. Eleven states in the United States have legalized the use of recreational marijuana, but that version is still illegal under federal law and is classified as a schedule 1 drug through the Drug Enforcement Administration. Marijuana itself is classified as any plant that has more than 0.3% of the potentially mind-altering ingredient known as THC.
If the version you are using is purified and comes from hemp plants, it is legal. However, it is illegal to use it if it comes from a marijuana plant. Marijuana plants themselves are strictly prohibited by the DEA and being caught using this form of the cannabidiol can result in legal trouble.
The Bottom Line
As you can see, there are many positive effects of using cannabidiol, and despite some of the potential side effects, it has proven to do a lot of good in those who want to augment their exercise regimen, control their pain and treat other conditions. Consult with your physician to see if taking it can benefit you, and always know if what you are taking is allowed under the law.
Eat healthy. Exercise. Drink plenty of water. Get adequate rest. These are all key components for weight loss. Though the science behind weight loss is a simple concept, implementing the tactics that are required can be complicated.
While many of us view running, walking, or aerobics as optimal methods of exercise, not all physical activity is created equal. Four main types of exercise exist: 1)Aerobic exercise, 2)Anaerobic Exercise, 3)Flexibility, and 4)Muscular Strength and Endurance. All of these types of fitness are essential for overall health. However, certain types of often focused on more than others.
Functional fitness is a combination of all of the aforementioned types of exercise. In fact, many of us have been unknowingly involved in functional fitness at some point in our lives. This type of fitness facilitates better posture, balance, muscular endurance, and flexibility. Therefore, it is essential for long-term weight loss and endurance.
4 of the Top Exercises for Functional Fitness
1. Wall Handstand Push-Up
You may have seen a rendition of this move in your local CrossFit Gym or during the CrossFit Gyms on television. Though some prefer to do a free-standing version of this exercise, performing it up against a wall helps with form and balance maintenance.
To perform this move, begin by simply standing with your back to a wall. Bend over and place your hands shoulder-width apart, kicking each leg up individually until you are in the handstand position. Beginners may have to have a partner help them assume the proper position and spot them while they learn the positioning. While looking straight ahead, slowly and steadily lower both elbows as much as you can without losing control. Press back up to the starting position, while keeping your core engaged.
2. Standard Pull-Up
This move isn't just for the high school gym class. This oldie but goodie move is a challenging motion that uses your entire body weight for conditioning. It also works one of the largest, most essential parts of your body: the back.
Taking a wide grip on a pull-up bar, grasp with both hands and slowly lower your body to a hanging position. Lock your ankles together behind you, pull both elbows in and down, and slowly use your arms to lift the entire body up towards the bar. Pull upward until your chin reaches or exceeds the level of the bar, lower your body, and repeat. This move can be made easier by limiting your range of movement or using counter weight until you can do a full pull-up.
3. Sled Pull/Push
You may have seen a rendition of this move on The Biggest Loser or in the Crossfit Games, but you typically don't see people performing it in your local gym. Since pushing and pulling are intrinsically natural human movements, the sled push/pull is based on a very comfortable motion. However, when you add the weight of a sled this move becomes an instant fat burner.
This move is performed by attaching a rope to the end of a weighted sled. Walk to the end of the rope, take a squat stance, and begin pulling the sled until it reaches the area in front of your feet. After this exercise is completed, begin pushing the sled back to the starting position. The sled push/pull works virtually every muscle in the body in one high-intensity movement.
4. Kettlebell Snatch
Any move that involves a kettlebell is possible to do, virtually anywhere. The kettlebell snatch requires just one piece of equipment that can be easily transported: a kettlebell, of course.
This move is so dynamic, because it focuses on just one limb at a time. Ordinarily, when moves are performed with both limbs the stronger appendage will take on most of the weight, creating an imbalance in the body. A functional movement that focuses on unilateral strength is the perfect remedy for this problem.
To perform this exercise, stand behind a kettlebell with your feet shoulder-width apart. Keep the chest lifted and squat down to pick up the kettlebell with one hand. In one fluid movement, swiftly bring the kettlebell up to your chest. As soon as it becomes almost weightless, flip the kettlebell to the backside of your wrist and punch upward towards the ceiling. Complete the move with the arm extended directly over the shoulder with the weight up towards the ceiling. Reverse the move to lower the weight back towards the ground.
Where Do You Begin?
By reading through these moves, you may have determined that they seem too difficult for beginners or that you need to build more strength to be able to perform them regularly.
Seeking help from a professional who is certified in personal training can help you become more comfortable with these types of moves. It can also help you learn proper form under the guidance of a trained professional. Safety is always of utmost importance, so investing in personal training sessions can build your confidence correct movements and injury prevention tactics.
Another way to build up endurance and stamina for functional movements is to practice performing them in group fitness classes. Group fitness classes can allow you to obtain guidance from a trained professional while in the company of other individuals who are learning, just like you. They are often available at a fraction of the cost of personal training, but scheduling may not be as flexible as what you would achieve with a personal trainer.
Who Can You Contact?
We havethe best resources for functional exercises through group training or individual sessions at Personal Fitness and Group Training New Jersey. Whether you are looking to lose weight or focus on specific sports-related fitness, we have it all. Every potential client receives a free trial group fitness class so you can get the full class experience before have to make any decisions! If that isn't customer service, I don't know what is. Call 732-585-1830 to schedule your free class today!
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