18 Feb 2012 Addressing fitness questions
by Karl Lenser
Q: Is it true that your metabolism slows down as you age?
A: Yes! That is correct. Generally speak- ing, one’s resting metabolic rate (your body’s “idling speed” slows down by about 2 percent every decade after you reach the age of 20. Metabolism is a constant process that goes on internally and involves energy transfer and a multitude of chemical actions that are occur- ring every second that we live.
There are several ways that you can keep your internal engine revved up as you age:
Build lean body mass (muscle). Muscle is metabolically more active that fat tissue and requires a great deal of energy (calories) to keep it fueled and functional. The more muscle you have, the faster your engine runs.
Did you ever wonder (or become irritated at) the folks that can eat a superfluous amount of calories and never gain an ounce of weight? They either have great genes from mom and dad or have a low body fat percent (or both).
Muscle fact: Between ages 30 and 80, the typical (we can’t afford to be typical!) individual will lose as much as 40 percent of their muscle and strength!
Starting at age 20, individuals who do not perform strength training exercises lose as much as 5 to 7 pounds of muscle each decade.
Solution: Perform strength training two to three times per week for at least 20 minutes per session. Try a strength training group exercise class.
Eat! Some research suggests five small meals per day can increase your metabolism and help you lose weight. Remember the key word is small! Grazing is good.
Get moving. Find ways to burn calories throughout the day. Park further away from the store. Take the stairs instead of the elevator. Purchase a pedometer and try to get at least 5,000 steps per day if you are new to exercising and 10,000 if you are already fairly active. Housework counts as calorie burning! Raking, hoeing the garden, planting flowers, spreading mulch..all of these count toward your calorie expenditure bank.
You definitely can fight the aging process by being active with a consistent program of cardiovascular and strength training and by eating smaller meals throughout the day. Remember nothing can happen unless there is motivation!
Q: I need some ad- vice from a runner. I got injured a few weeks ago and my physician told me to stay away from running for at least three to four weeks. What can I do to maintain my fitness and to keep the pounds off?
A: There are several options that you can consider. My favorite choice would be to try an elliptical trainer – preferably one that can allow you to change the grade/percent elevation.
The movement that you incorporate on an elliptical machine simulates a running motion so your nerves and muscles can “stay connected” which will allow for an easier transition when you get back to running.
An additional benefit from an elliptical machine is that you are supporting your body weight while exercising (like running) which means that you burn quite a few calories per minute. If you are very fit, you may have to increase the resistance and the grade/ elevation in order to get your heart rate elevated to your running workout level.
A third benefit is that there is minimal stress on your knees, hips and back when you exercise on an elliptical. Remember that placing your hands on the handrails reduces the actual amount of calories that you expend. The harder you hold on, the lower your heart rate and this translates to a reduced caloric expenditure.
