Lewis - Best Exercises For Men Over 50: Exercises and Workout Plans To Build Strength with Weights For the Male Quinquagenarian

LORA LEWIS

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All rght rrvd. Th bk r n rtn thereof m nt b rrdud, r ud n any mnnr whtvr without the xr written permission of th publisher except fr th use of brief uttn n a bk rvw.

Table of Contents

Chtr 1

Exr is any bdl activity that nhn r mntn hl ftn nd vrll health nd wlln.

It rfrmd fr vru rn, t aid growth and mrv trngth, preventing aging, developing mul nd th rdvulr system, hnng athletic kll, weight loss or mntnn, improving hlth nd also fr njmnt. Mn individuals h t xr outdoors where th n ngrgt in groups, socialize, nd enhance wll-bng.

In terms f health benefits, th amount f rmmndd xr depends un the goal, th type of exercise, nd the g f the rn. Evn dng a mll munt f xr healthier thn dng none.

An rb exercise instructor mtvt her l t keep u th n Untd States.

Phl exercises r gnrll grud into thr t, depending n the vrll fft th hv n th humn body:

Arb xr n hl tvt tht uses lrg mul gru nd u the bd t u mr xgn thn t wuld while resting. Th goal f rb xr is t increase rdvulr ndurn. Exml f aerobic xr nlud runnng, cycling, swimming, brk wlkng, skipping rope, rowing, hkng, dnng, lng tnn, ntnuu trnng, nd long distance runnng.

Anaerobic xr, whh includes strength and rtn training, can frm, trngthn, and nr mul m, as well mrv bn dnt, balance, and rdntn. Examples f strength xr r uh-u, pull-ups, lunges, squats, bnh r. Anaerobic exercise also includes wght training, funtnl training, eccentric trnng, interval trnng, rntng, and hgh-ntnt ntrvl trnng whh nr short-term muscle strength.

Flexibility xr stretch and lngthn mul. Atvt such trthng hl t mrv joint flxblt nd keep mul lmbr. Th goal t improve th range f mtn whh n reduce th hn f injury.

Phl xr can l include trnng that fu n ur, agility, power, nd d.

Types f xr n l be lfd as dnm r tt. 'Dynamic' exercises uh steady runnng, tnd t rdu a lwrng f th dtl blood rur durng xr, du t th mrvd bld flow. Conversely, tt exercise (such weight-lifting) can u the tl rur to rise significantly, albeit trnntl, durng th performance f the exercise.

Phl exercise is important fr mntnng hl ftn nd can ntrbut to mntnng a hlth weight, rgultng th digestive tm, building and maintaining healthy bone dnt, mul strength, and joint mblt, promoting physiological wll-bng, rdung surgical risks, nd trngthnng th mmun system. Some studies ndt that exercise m increase life xtn and th vrll ult of life. People who rtt n mdrt to hgh lvl f hl xr hv a lwr mortality rate mrd to individuals wh b mrn r not physically tv. Moderate lvl f xr hv bn rrltd wth rvntng gng b reducing nflmmtr tntl. Th mjrt of th bnft frm xr r achieved wth around 3500 mtbl equivalent (MET) mnut r week, wth diminishing rturn at hghr lvl of tvt. Fr example, lmbng stairs 10 mnut, vacuuming 15 minutes, grdnng 20 mnut, runnng 20 mnut, and walking r blng fr trnrttn 25 mnut n a daily b wuld tgthr hv about 3000 MET mnut a wk. A lack f physical tvt causes rxmtl 6% of th burden f d from rnr hrt d, 7% f t 2 dbt, 10% of brt nr nd 10% f ln nr wrldwd. Ovrll, hl ntvt u 9% of rmtur mrtlt wrldwd.

Individuals can nr ftn b increasing hl tvt lvl. Inr n mul z frm rtn trnng r rmrl dtrmnd b dt nd tttrn.[18] This gnt vrtn n mrvmnt from trnng is n of th key physiological dffrn btwn lt thlt and th larger ultn. Studies hv shown that xrng n mddl g leads t bttr hl ability ltr n lf.

Erl mtr kll nd development is l related t hl activity and performance ltr n lf. Chldrn wh r more rfnt wth motor skills early on are more nlnd t be hll tv, nd thus tnd t rfrm wll in rt nd have bttr ftn levels. Erl mtr rfn h a positive rrltn t childhood hl tvt nd fitness lvl, whl l rfn n mtr kll results n a more sedentary lifestyle.

A 2015 mt-nl dmntrtd that hgh-ntnt interval trnng improved one's VO2 mx mr thn lwr ntnt endurance training.

Th bnfl fft f xr n the cardiovascular system is wll documented. Thr a drt rrltn btwn hl inactivity and rdvulr disease, nd hl inactivity n independent rk ftr fr th dvlmnt f rnr rtr d. Lw levels f hl exercise nr th rk f cardiovascular diseases mrtlt.

Chldrn wh rtt n hl exercise xrn grtr loss of bd ft nd increased cardiovascular ftn. Stud have hwn tht academic stress in uth increases th risk f rdvulr d in ltr r; hwvr, th risks n b greatly drd wth regular hl exercise. Thr a d-rn rltnh btwn th amount of xr performed frm rxmtl 7002000 kl f nrg expenditure per wk and ll-u mortality nd rdvulr d mrtlt in mddl-gd nd ldrl mn. Th greatest tntl fr rdud mrtlt seen in dntr ndvdul who bm moderately active. Stud hv hwn tht n hrt d is th ldng cause f death n women, regular xr in gng wmn leads t healthier rdvulr profiles. Mt beneficial effects of hl tvt n rdvulr d mortality can be ttnd thrugh mdrt-ntnt activity (4060% f maximal xgn uptake, dndng n age). Prn wh mdf thr behavior ftr mrdl nfrtn t include rgulr xr hv improved rates of survival. Prn wh remain sedentary hv the hght rk fr all-cause and cardiovascular d mrtlt. According to th American Hrt Association, exercise rdu th risk f cardiovascular d, nludng hrt ttk nd trk.

Althugh there have bn hundreds f tud n hl exercise nd the mmun system, thr is lttl drt vdn on t nntn t illness Edmlgl vdn suggests tht moderate xr h a bnfl effect n th human mmun tm; an fft which mdld n a J urv. Mdrt xr has been td with a 29% drd ndn f ur respiratory trt infections (URTI), but studies f mrthn runners found that their rlngd hgh-ntnt xr w associated with n increased rk of nftn urrn. Hwvr, nthr study dd not fnd th fft. Immun ll functions r impaired fllwng ut sessions f prolonged, hgh-ntnt exercise, and some studies have fund tht thlt are at a hghr risk fr nftn. Studies have hwn that trnuu stress fr lng durations, such as trnng fr a mrthn, can ur th immune tm b decreasing th nntrtn f lymphocytes. Th mmun tm of thlt and nnthlt r gnrll similar. Athlt may hv a lghtl elevated natural killer cell unt nd tlt action, but th r unlkl t b clinically gnfnt.

Vtmn C supplementation h bn td with a lwr ndn of ur respiratory trt nftn n mrthn runners.

Bmrkr of inflammation uh C-reactive protein, which r td wth hrn d, r rdud in tv individuals relative to dntr individuals, nd th tv fft of xr m be du t t nt-nflmmtr fft. In individuals with heart d, xr ntrvntn lower bld lvl of fbrngn nd C-rtv rtn, an mrtnt cardiovascular rk marker. Th drn n the immune tm fllwng ut but f xr m b one f th mechanisms fr th nt-nflmmtr fft.

A tmt rvw vlutd 45 studies that examined th rltnh between physical tvt and nr survival rates. According t the rvw, "[there] was consistent evidence frm 27 brvtnl tud that hl activity is associated wth rdud ll-u, breast cancerspecific, nd colon nrf mrtlt. There is urrntl insufficient evidence rgrdng th tn btwn physical tvt and mrtlt fr survivors f other nr." Evidence uggt tht xr m positively affect cancer urvvr hlth-rltd quality f life, including ftr uh as anxiety, lf-tm nd mtnl wll-bng. Fr l wth nr undergoing tv trtmnt, xr m also hv tv effects on health-related quality f lf, such ftgu and hl funtnng. Th is likely t be more rnund wth hghr ntnt xr. Although there nl lmtd ntf evidence n th subject, people wth cancer hx r nurgd t engage n hl xr. Due to vru factors, m ndvdul wth nr hx hv a limited t fr physical xr. Cmln wth prescribed exercise lw n ndvdul wth hx nd clinical trials f xr n this ultn ftn uffr from high drop-out rt.

Th evidence is vr uncertain about th effect f aerobic hl xr n nxt and ru dvr events fr dult wth hmtlgl malignancies. Arb hl xr m result in lttl t no dffrn n th mrtlt, n th quality f lf nd in th hl funtnng. These exercises may rult n a lght rdutn in depression. Furthermore, rb physical exercises probably rdu fatigue.

Th nurblgl effects f hl xr r numerous nd nvlv a wd rng of ntrrltd fft n brn trutur, brn function, and cognition. A lrg bd of research n humn has demonstrated that consistent rb exercise (.g., 30 mnut every d) ndu rtnt mrvmnt n certain gntv funtn, hlth ltrtn n gene expression n th brn, nd bnfl forms f neuroplasticity nd bhvrl plasticity; m f th lng-trm effects nlud: nrd nurn grwth, nrd nurlgl activity (.g., c-Fos and BDNF gnlng), improved stress ng, enhanced gntv control f bhvr, improved declarative, tl, nd working mmr, and truturl and functional improvements n brain structures and pathways td wth gntv ntrl nd mmr. Th fft of exercise on gntn have important mltn for improving dm rfrmn n children and college tudnt, improving dult productivity, rrvng cognitive funtn in old age, rvntng r trtng rtn nurlgl disorders, nd mrvng overall quality f lf.