subject: Handy Tips On Delaying The Aging Process [print this page] (1) Re-building of muscle mass. (1) Re-building of muscle mass.
We had explained the importance of developing a suitable fitness regime in the previous article. Well, to continue, a large part of your fitness is dependent on how well your muscles are maintained. Now, that does not mean developing a weightlifter's body; it is just that strong and healthy muscles aid in quicker movements!
As you age, more fat builds up and muscle mass goes down. So, weightlifting can work wonders in rebuilding your muscles and getting rid of excess fat. Consult an expert and get some light weights which you can handle easily. The exercises have to be repeated 12 to 15 times for each group of muscles. You will not only increase the mass of your muscles, but also enhance the rate of metabolism. An additional bonus is the gradual reduction in fat tissue.
(2) Increasing of metabolic rate and strengthening muscles.
Okay, so you are regenerating more muscle mass; but that is not enough. Your muscle tone has to be improved. This is possible only if you take up cardiovascular exercises on a daily basis. Twenty minutes per day should suffice, or even alternate days will do. Again, take a professional's advice to chart out a suitable routine. These exercises will ensure that your basal metabolic rate or BMR (rate at which heat is produced when the body is at rest) is also enhanced. Since you need energy even for working out, the stored fat in your body comes in useful here! It is advisable to do these exercises on an empty stomach, before breakfast.
For additional benefit, combine all threea diet that is low in fat but high in protein, aerobics and weight training.
(3) Keep your brain active.
Mere physical fitness is not enough to prevent premature aging; keep your brain in the "active zone" too. Do remember that memory decreases as you grow older; in severe cases, there is total memory loss. Cognitive functioning should be good, if you do not wish to sink into depression or boredom. Get involved in writing, reading, playing games, solving problems and issues, and social activities.
(4) Keep your lungs healthy.
You need oxygen to survive. As you age, your lungs lose their elasticity. Naturally, the oxygen storing capacity also gets reduced. Sometimes, you even end up with breathing problems. So, cardiovascular exercises improve the functioning of the lungs too. If you have ever been on a treadmill for measuring the capacity of your lungs, you will understand what we are trying to tell you.
(5) The heart should be healthy too.
Along with other systems, your cardiovascular system or circulatory system takes a beating too as you age. The heart is not able to pump properly; so circulation of blood gets affected. The heart is after all, a muscle too, and muscle function decreases as you grow older. Additionally, it is possible to have a buildup in the arteries that hinders proper blood flow. Weak muscles and unclean arteries can lead to breathlessness when you move around too much. How do you improve your heart's functioning then? The answer is simpleregular aerobic exercises.
