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Over-35 Fitness

News
  1. -08-08-09 Lessons for Over-35 Athletes From Olympic Swimmer (U.S. News)
      " 'They want to know about the abs and the arms,' says 42-year-old swimmer Dara Torres, the five-time Olympian—most recently last summer in Beijing, where she won three silver medals. They want to know about how she trains, what she eats, how she managed to compete in last week's world championships against people less than half her age—and, yes, how she has that body after giving birth to a child."

      "The answer to that last question: strength-training, mostly using her own body weight, and focusing particularly on her core stomach, back, and pelvic muscles." 07-09

Papers
  1. -Boosting Your Fitness as You Age (U.S. News)
      "In the past couple of years, Bernardes has fine-tuned her diet, figuring out which nutrients she wasn't getting enough of. 'I added twice as much protein as I was eating before,' she says. Breakfast used to be a bowl of oatmeal; now she has protein shakes with fruit. And at lunch and dinner, she focuses on getting in her protein first. That helps her feel better day to day but also helped her avoid weight gain during the winter off-season." 07-09

  2. Fitness Program for Over 40 (U.S. News)
      "You're fully aware that you ought to develop a regular workout routine, you really mean to...and yet life gets away from you, another year goes by, and you still don't exercise. For those who would like to lay the groundwork for a sustainable, lifelong fitness habit, we're here to help with an easy-to-follow 10-week workout routine designed for grown-ups by Vonda Wright, M.D., an orthopedic surgeon who specializes in sports medicine and directs PRIMA: the Performance and Research Initiative for Masters Athletes. The workout program, adapted from her book Fitness After 40: How to Stay Strong at Any Age, will introduce you to the four components of a regular exercise routine, which address flexibility, aerobic fitness, load-carrying exercise, and equilibrium." 04-09

  3. Fitness for Seniors (U.S. News)
      "We'll analyze where people are with some basic field tests. Can the person stand on one leg? Can he or she squat? It's a very simple assessment. Then we'll take it from there and build until people are comfortable. I might first just make a target on the floor and say, stand right in the center of that and do a single-leg balance. We might progress to a pad that's an inch off the ground, then, in three or four workouts, be bouncing on the BOSU ball [a piece of equipment that looks like a beach ball cut in half]. That's like play, and that's the goal. We hear the first part of 'working out' and it becomes a turnoff for older folks. They've worked hard all their lives!"

  4. Regular Exercise Can Reduce Risk of Dementia (MSNBC News)
      "Older people who exercise three or more times a week are less likely to develop Alzheimer’s and other types of dementia, according to a study that adds to the evidence that staying active can help keep the mind sharp."

      "Researchers found that healthy people who reported exercising regularly had a 30 to 40 percent lower risk of dementia."

  5. Seniors Need to Work Out (US News)
      Harris, though, is the exception to the rule. Despite the age-defying benefits of getting fit, seniors are the least physically active of all Americans—40 percent of women and 30 percent of men over 70 report that they never exercise. Beyond protection against heart disease, diabetes, and some cancers, numerous studies suggest that regular exercise can lower the risk of decline—the dementia, the frailty—that spells the end of independence. Brisk walks around the neighborhood make a great start. But more is needed to prevent falls and retain strength and mobility. In August, the American College of Sports Medicine and the American Heart Association issued new exercise guidelines for seniors that call for several workouts a week incorporating resistance training, stretching, and balancing as well as aerobics. 10-07


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