2 weeks of inactivity in older adults can lead to declines in: cardiovascular fitness begins to dip VO₂ max, efficient use of oxygen, can decline by up to 10% resting heart rate (BPM) may rise stamina for daily activities decreases lowers insulin sensitivity resulting in an increase in blood sugar (risk of prediabetes or diabetes… Continue reading The Effects of Stopping Exercise for Two Weeks in Older Adults
Category: Whole Health
This category contains ALL Blogs and Newsletters from Nancy L Fitness.
Good Nutrition through a Balanced Diet
Eating a balanced diet helps to provide the nutritional support needed to maintain a healthy, energetic life. So, what is a balanced diet? The word, diet, is derived from the Greek word, diaita, meaning “way of living” / “lifestyle”. A balanced diet Includes a combination of vegetables, fruits, whole grains, lean proteins, and healthy fats.… Continue reading Good Nutrition through a Balanced Diet
Water Aerobics
Water / Aqua Aerobics, exercising in water, provides a good workout. Its low-impact, complete body (core, arms, legs, glutes and back) workout strengthens muscles. It helps reduce blood pressure and improves cardiovascular health by increasing heart rate and endurance. Furthermore, due to the buoyancy of water, there is no high impact strain on bones joints and muscles, facilitating movement and improving… Continue reading Water Aerobics
The Lat Pulldown
The lat pulldown works by pulling an overhead bar down to chest level. This exercise targets muscles in the back: Latissimus dorsi ("lats") Rhomboids, Teres Major, Middle back along with the Biceps. Exercising these muscles works to improve pulling strength and posture. Lat Pulldown Sit tall at the machine with thigh pads adjusted and place… Continue reading The Lat Pulldown
Functional Mobility
The basis for independence as we age is functional mobility. Functional mobility is the capability to successfully perform everyday activities, Activities of Dailey Living (ADL’s). Good functional mobility means that you can move without assistance, walk, go up and down stairs, stand up from a seated position, and easily get in and out of a… Continue reading Functional Mobility
The Deadlift
The deadlift is a full body exercise engaging muscles in the lower back. and legs. This exercise helps to improve posture and provide the strength and flexibility for lifting heavy items and performing ADL's (Activities of Daily Living). To avoid injury, use proper form and control, while engaging the core. The deadlift can be… Continue reading The Deadlift
The Bench Press
The Bench Press is a compound strength training exercise targeting upper body muscles, primarily the pectoralis, triceps, and deltoids. Variations include the traditional, incline, decline, narrow grip, and dumbbell bench presses, each emphasizing different muscle groups. Proper technique is crucial for effective and safe performance of this exercise.
Introduction: Welcome to Roy’s Reps
Roy L collaborates with Nancy L to promote fitness, focusing on strength training for older men. As an ACE certified trainer, he emphasizes the importance of muscle maintenance to combat age-related atrophy. The "Roy's Reps" page provides exercise tips, nutrition advice, and emphasizes consistency, recovery, and proper technique in strength training.
Old Age is a Gift
Aging is a natural privilege, positively influenced by genetics and lifestyle. While cognitive decline can occur, older adults often experience improved reasoning, judgment, and emotional regulation. Engaging in physical activities like yoga and strength training enhances cognitive function, well-being, and promotes a positive outlook on life. Embrace aging as a gift.
What are hip flexors?
This content outlines the importance of hip flexors for movement and the effects of prolonged sitting, which can lead to tightness and discomfort. Key hip flexors include the psoas, iliacus, rectus femoris, and sartorius. Stretching exercises are recommended to relieve tightness, enhance flexibility, and alleviate potential low back pain.
Nancy L. Fitness 