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Exercising for total body vigor has come a long way since the days of a few dumbbells and some jump rope in a smelly exercise room. I understand I'm dating myself when saying that I remember when football players didn't do a lot of resistance exercise, particularly in the off-season. Not that these athletes weren't physically powerful, but it came from natural power enhanced by performing on jobs like construction which increased their strength. In today's world it's almost a requirement for high school teams to possess regimented resistance training programs. Our anatomy of course hasn't altered, but the way we train it certainly has. Physical fitness has become a big business, and with it has come methodical testing to explore the most effective ways to enhance our bodies both mentally and physically. Healthy diet and illness prevention have as well become part within the equation. So at this time we are going to give a broad review on what several believe is the best way to round out an exercise program. 1. Stretching. For years we had been told to stretch out before we work out, but most likely not told how to stretch. We now recognize that static stretching or holding a specific stretch pose for a minute or more might actually trigger damage. Research has established that holding your muscles within a fixed position for an extensive time period restricts blood flow and causes lactic acid to develop. The American College of Sports Medicine says it's essential to stretch, but in a specific way. The suggested way is known as dynamic stretching, which will be active isolated stretches where a stretch is held for as low as a couple of seconds. 2. Core strengthening exercises. The 29 core muscle groups in the pelvis, stomach area and back remain the basis with movement for the whole body. Strengthening those muscle groups will inhibit injury, particularly to the back, and when we get older that's among our most susceptible areas. Gaining greater balance and suppleness will result in working out those spots, and will come from programs like yoga in all its varieties, Pilates as well as specific workout routines including the standard push-up. 3. Overall resistance training. Repetitions are the key, and the quantity of reps hasn't changed a great deal over time. Seven or eight are roughly optimum, and when one can't do at least four reduce the weight. Provided you can complete over 12 reps, step up the weight. What has altered somewhat will be how these are accomplished. Intensity is now the significant word in training at the present, and to boost the intensity you have to slow down, even do them at a super-slow rate. 4. High-intensity interval training (HIIT). This is now done instead of the typically done aerobic exercise. Not just has it been established to be a natural boost to human growth hormone creation, but it enhances losing fat, increased muscle growth and appreciably improves insulin sensitivity. It is now established that extended extreme cardio can cause inflammation that can in fact injure the heart. HIIT, because it is done in brief burst will let the body to mend before these damaging effects can take place. Plus they don't take nearly as long to complete. There are many things we can do to help us become healthier and to age better, and diet is certainly a big part of it. Seniors are now getting more into yoga and other exercises such as Pilates to keep young. Jim O'Connell is a writer and avid health advocate now living in Chicago.
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