Article # 501. Body Fat Picture Descriptions Of Men

Body Fat Percentage Men 3-4%

Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions. This body fat level is characterized by extreme vascularity, so that veins are visible over just about every muscle in the body. There is clear separation between muscles, and striations visible on almost every muscle. The buttocks (I’ll spare you a back picture) even has striations, some vascularity, with little fat. If your buttocks doesn’t have any body fat, you’ve got VERY low body fat! Essential fat for a man is around 2%, which is the basic amount of fat a man needs for the body to function (fat protects internal organs in the chest and abdomen).

Body Fat Percentage Men 6-7%

Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. Around this level, or slightly less, the face becomes gaunt, and your family starts worrying about you. This 6-7% body fat level, which is achieved by many male fitness models when doing photoshoots, is characterized by muscle definition in all muscles and clear vascularity in most muscles including arms, legs, and even abs. Vascularity over the abs muscle is a sign of very low body fat. Clear separation of muscles as well.

Body Fat Percentage Men 10-12%

This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range. This body fat range is the classic beach body look that most men want and many women love. While not very defined, there is separation between muscles, some muscle striations potentially in the shoulders, or arms, but striations are not showing on every muscle. Vascularity is typically limited to the arms, with a little possibly on the legs.

Body Fat Percentage Men 15%

The 15% body fat level is usually within the “lean and fit” category in most body fat percentage charts. The outlines of muscle can be seen, but there is no clear separation between them. Vascularity is usually a bit more limited as are muscle striations, which are typically covered by a thin layer of fat. The overall shape is still there, which can create an aesthetic appearance despite less muscle definition.

Body Fat Percentage Men 20%

Separation between muscles starts to blur, almost no vascularity, or striations can be seen, typically there is a small stomach pouch of fat, the look is “soft” but not very round. Most guys I come across are within the 20-25% body fat range. A 5’11”man who weighs 180lb and has 145lb of lean body mass (the average) will have 20% body fat.

Body Fat Percentage Men 25%

There is little to no separation of muscles, no vascularity, or muscle striations, waist begins to increase quite substantially with a waist to hip ratio as high as 0.9 (waist circumference/hip circumference). So a 5’10” man may have a 36+ inch waist. This man may have a little neck fat, but may not look like he has 25% body fat in normal clothing. Over 25% body fat for a man is considered obese, and over a 40 inch waist is considered abdominal obesity.

Body Fat Percentage Men 30%

There is more fat all around the body at the 30% level including waist, back, thighs, and calves. The waist looks larger relative to the hips, and the stomach will likely be protruding over the waist noticeably. There is no muscle separation.

Body Fat Percentage Men 35%

As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach. The 35% level is characterized by more significant protrusion of stomach fat over the waist. This is the beer gut kind of look. Waist circumferences can be 40+ inches for a man with 35% body fat.

Body Fat Percentage Men 40%

Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more. At this level, basic every day activities like walking up stairs, or bending over to pick something up becomes increasingly difficult. This body fat level is approaching morbidly obese, which is characterized by a BMI over 35. To put it in better perspective, a 5’11” man who weighs 270lb and has 160lb of lean body mass has 40% body fat.

Article # 500. Few Tips to Glow Your Skin Naturally

Everybody wants to get glowing skin. But how many of them know the right way of it? You can follow some natural tips for glowing skin and make you more attractive and beautiful.

There are many beauty products you can try for making your skin glowing and healthy. Sometimes it is difficult to choose the best skin product and you have a chance to be wrong by choosing products that aren't suitable for your skin. So, it is better to use natural products that you can manage easily and find in your home.

Here are some natural ways you should try and you will find instant result by using these natural skin tips mentioned below:

Water

It is a very common idea but drinking plenty of water is very essential if you really want a healthy and glowing skin.

Lime juice

Lime is another good natural resource to make skin healthy and radiant. You will get the surprising result by drinking lime juice. Take a lime and squeeze it. Then mix warm water with honey. Try to drink this juice every morning before taking your breakfast. This is also useful for your health as lime purifies blood.

Banana mask

You can use the banana mask with lime or orange and honey. First, wash your skin to use this mask. Mix banana and honey together. Then add a few drops of orange or lime . Keep the mask on your skin about 15 minutes and then rinse it off.

Lemon

Lemon is very effective for glowing skin. Peel a lemon and rub it on your skin. You can add honey with this to get better results. Rub it carefully and then wait 3/4 minutes and wash your skin.

Orange

Another natural gift is orange which you can use to make your skin beautiful and healthy. Orange can be very useful for your skin if you can make the proper use of it. Never throw away the peels, just dry peels and make powder by grinding them. Then apply the powder with water on your skin. This is a very powerful scrub for skin.

Walnut

Walnut is mainly useful for them who are very worried about their drying skin. Massage walnut oil on your skin and you will find your skin brighter than before.

Natural products are easy to find and not too expensive to buy. You can easily keep our skin clean and healthy if proper use of these natural gifts can be ensured. It is not too difficult to have glowing skin. What you need to do is to follow the right way and the right instruction. 

Article # 499. How to Convert BMI to Body Fat Percentage

Body mass index, or BMI, and body fat percentage are two different methods for determining a person's body type. BMI doesn't consider differences in fat or muscle mass. Therefore, a person with a muscular physique can be misclassified using BMI. Body fat percentage, however, gives a more accurate picture of body composition but is generally more time-consuming and expensive to determine. Since, BMI closely correlates with the amount of excess body fat, the body fat percentage can be estimated using the equations established and published in the British Journal of Nutrition in 1991 by nutrition researchers Paul Deurenberg, Jan Weststrate and Jaap Seidell. The formulas estimate the female body fat percentage to equal 1.2(BMI) + 0.23(age(y)) – 5.4 and the male body fat percentage to equal 1.2(BMI) + 0.23(age(y)) – 16.2.

Females


Step 1
Multiply your BMI by 1.2.

Multiply your age by 0.23.

Step 3
Add the result of Step 1 to the result of Step 2.

Step 4
Subtract 5.4 from the result of Step 3 to get your body fat percentage.

Males

Step 1
Multiply your BMI by 1.2.

Step 2
Multiply your age by 0.23.

Step 3
Add the result of Step 1 to the result of Step 2.

Step 4
Subtract 16.2 from the result of Step 3 to get your body fat percentage.

Article # 498. What are Energy Dense Foods

While all foods contain nutrients, nutrient-dense foods are more beneficial for maintaining optimal health, as they provide more nutrients than calories. Unlike nutrient-dense foods, empty-calorie foods or energy-dense foods are nutritionally poor food choices, as they contain more calories than nutrients. A high intake of empty-calorie foods may cause weight gain, especially if your intake of calories exceeds their utilization. In contrast, consumption of nutrient-dense foods helps to maintain a healthy weight in addition to supplying nutrients that protect against disease.

Empty Calorie Foods

Most empty-calorie foods are highly processed foods that contain added fat and sugar. Examples include baked products such as cakes, cookies, pies and pastries as well as puddings, doughnuts, fries, jams, syrups, jelly, sweetened fruit drinks, breaded fried burgers and ice cream. Empty-calorie foods also make up most of the long shelf life foods and beverages sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks. Although empty-calorie foods are cheaper and more readily available than nutrient-dense foods, habitual consumption of these foods can have a negative effect on health.

Health and Empty Calorie Foods

The major disadvantage of frequently consuming empty-calorie foods is that energy intake can easily exceed energy requirements. If not used for physical activity, the extra calories are stored in the body as fat, and over time, result in weight gain and obesity. Furthermore, energy-dense food intake may also increase risk of developing type 2 diabetes, In contrast, the high fiber content in nutrient-dense foods provides satiety and may decrease blood cholesterol and sugar levels.

Nutrient Dense Foods

Eating a healthy, balanced diet of nutrient-dense foods provides many nutrients that are required to maintain health. This means planning meals that include fruits, vegetables, whole grains, low-fat or fat-free milk and dairy products, nuts, beans, seeds, turkey, chicken, fish and lean cuts of meats. These foods provide fewer calories but are excellent sources of nutrients such as the B-vitamins, vitamins A, C, D and E, protein, calcium, iron, potassium, zinc, fiber and monounsaturated fatty acids. Fruits and vegetables also contain phytochemicals that may help reduce the incidence of heart disease, diabetes and cancer.

Making the Right Choice

The Dietary Guidelines emphasizes a diet comprising of nutrient-dense foods while avoiding foods that contain sugar, refined carbohydrates, fats and sodium. A plate of colorful vegetables and fruits, whole-grain foods instead of foods made with refined carbohydrates and broiled or roasted, lean meats will provide foods that are nutrient-dense. Another way of reducing intake of empty calories is controlling portion sizes of energy-dense foods and eating nutrient-dense foods in the next meal. Making the right dietary choices will help improve your health and quality of life.

Article # 497. Empty Calorie Vs. Nutrient Dense Foods

While all foods contain nutrients, nutrient-dense foods are more beneficial for maintaining optimal health, as they provide more nutrients than calories. Unlike nutrient-dense foods, empty-calorie foods or energy-dense foods are nutritionally poor food choices, as they contain more calories than nutrients. A high intake of empty-calorie foods may cause weight gain, especially if your intake of calories exceeds their utilization. In contrast, consumption of nutrient-dense foods helps to maintain a healthy weight in addition to supplying nutrients that protect against disease.

Empty Calorie Foods

Most empty-calorie foods are highly processed foods that contain added fat and sugar. Examples include baked products such as cakes, cookies, pies and pastries as well as puddings, doughnuts, fries, jams, syrups, jelly, sweetened fruit drinks, breaded fried burgers and ice cream. Empty-calorie foods also make up most of the long shelf life foods and beverages sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks. Although empty-calorie foods are cheaper and more readily available than nutrient-dense foods, habitual consumption of these foods can have a negative effect on health.

Health and Empty Calorie Foods

The major disadvantage of frequently consuming empty-calorie foods is that energy intake can easily exceed energy requirements. If not used for physical activity, the extra calories are stored in the body as fat, and over time, result in weight gain and obesity. Furthermore, energy-dense food intake may also increase risk of developing type 2 diabetes, In contrast, the high fiber content in nutrient-dense foods provides satiety and may decrease blood cholesterol and sugar levels.

Nutrient Dense Foods

Eating a healthy, balanced diet of nutrient-dense foods provides many nutrients that are required to maintain health. This means planning meals that include fruits, vegetables, whole grains, low-fat or fat-free milk and dairy products, nuts, beans, seeds, turkey, chicken, fish and lean cuts of meats. These foods provide fewer calories but are excellent sources of nutrients such as the B-vitamins, vitamins A, C, D and E, protein, calcium, iron, potassium, zinc, fiber and monounsaturated fatty acids. Fruits and vegetables also contain phytochemicals that may help reduce the incidence of heart disease, diabetes and cancer.

Making the Right Choice

The Dietary Guidelines emphasizes a diet comprising of nutrient-dense foods while avoiding foods that contain sugar, refined carbohydrates, fats and sodium. A plate of colorful vegetables and fruits, whole-grain foods instead of foods made with refined carbohydrates and broiled or roasted, lean meats will provide foods that are nutrient-dense. Another way of reducing intake of empty calories is controlling portion sizes of energy-dense foods and eating nutrient-dense foods in the next meal. Making the right dietary choices will help improve your health and quality of life.

Article # 496. Preserving Nutrients When Cooking Foods

Preserving Nutrients When Cooking Foods

Some people think raw foods are more nutritious than cooked ones. However, some foods are less nutritious raw because they contain substances that destroy or disarm other nutrients.

For example, raw dried beans contain enzyme inhibitors that interfere with the work of enzymes that enable your body to digest protein. Heating disarms the enzyme inhibitor. Some, foods (such as meat, poultry, and eggs) are positively dangerous when consumed raw (or undercooked).

There’s no denying that some nutrients are lost when foods are cooked. Simple strategies such as steaming food rather than boiling, or broiling rather than frying, can significantly reduce the loss of nutrients when you’re cooking food.

Virtually all minerals are unaffected by heat. Cooked or raw, food has the same amount of calcium, phosphorus, magnesium, iron, zinc,iodine, selenium, copper, manganese, chromium, and sodium. The single exception to this rule is potassium, which — although not affected by heat or air — escapes from foods into the cooking liquid.

With the exception of vitamin K and the B vitamin niacin, which are very stable in food, many vitamins are sensitive and are easily destroyed when exposed to heat, air, water, or fats (cooking oils).

To avoid specific types of vitamin loss, keep the following tips in mind:

·  Vitamins A, E, and D: To reduce the loss of fat-soluble vitamins A and E, cook with very little oil. For example, bake or broil vitamin A–rich liver oil-free instead of frying. Ditto for vitamin D–rich fish.

· B vitamins: Strategies that conserve protein in meat and poultry during cooking also work to conserve the B vitamins that leak out into cooking liquid or drippings: Use the cooking liquid in soup or sauce.

Do not shorten cooking times or use lower temperatures to lessen the loss of heat-sensitive vitamin B12 from meat, fish, or poultry. These foods and their drippings must be thoroughly cooked to ensure that they’re safe to eat.

Do not rinse grains (rice) before cooking unless the package advises you to do so (some rice does need to be rinsed). Washing rice once may take away as much as 25 percent of the thiamin (vitamin B1). Toast or bake cakes and breads only until the crust is light brown to preserve heat-sensitive Bs.

· Vitamin C: To reduce the loss of water-soluble, oxygen-sensitive vitamin C, cook fruits and vegetables in the least possible amount of water. For example, when you cook 1 cup of cabbage in 4 cups of water, the leaves lose as much as 90 percent of their vitamin C. Reverse the ratio — one cup water to 4 cups cabbage — and you hold on to more than 50 percent of the vitamin C.

Serve cooked vegetables quickly: After 24 hours in the fridge, vegetables lose one-fourth of their vitamin C; after two days, nearly half.

Root vegetables (carrots, potatoes, sweet potatoes) baked or boiled whole, in their skins, retain about 65 percent of their vitamin C.

Article # 495. Top 10 health benefits of grapes

Following are the Top 10 health benefits of grapes:

1. Migraine:

Migraine can be cured using grapes. In fact, ripe grape juice is an age old home remedy for migraine. The ripe juice should be taken pure, without adding water to it early in the morning.

2. Alzheimer’s disease:

Resveratrol in grapes helps in reducing the levels of amyloidal-beta peptides in patients who suffer from Alzheimer’s disease. Grapes are also helpful in enhancing the health of brain and delay the onset of neurodegenerative diseases.

3. Indigestion:

Grapes help in preventing dyspepsia. They are responsible for curing indigestion and irritation of the stomach.

4. Breast cancer:

Recent study says, purple coloured concord grape juice helps in preventing breast cancer. During an experiment, significant reduction in breast tumour mass was seen after the person was fed with the grape juice on a daily basis.

5. For vision:

The most well known health benefit of grapes is on the eyes. Grapes are very good for eyes. Grapes are rich in lutein and zeaxanthin, which are responsible for maintaining good eye health as we age.

 

6. Blood cholesterol:

Pterostilbene is a compound which is present in grapes and that helps lower the cholesterol level.

 

7. Kidney disorders:

Grapes help in reducing the acidity of uric acid and also try to eliminate the acid from the system which results in the reduction of pressure on the kidneys

 

8. Asthma:

Grapes have high assimilatory power which helps in increasing the level of moisture present in lungs. Grapes are considered to have high therapeutic value for asthma.

 

9. Antibacterial activity:

Red grapes are rich in antibacterial and antiviral properties and protect you from various infections. It has antiviral properties as well which is effective against poliovirus and herpes simplex virus.

 

10. Constipation:

Grapes are terribly effective in overcoming constipation. They’re thought of as a laxative food, as they are rich in sugar, organic acid and polyose. They conjointly relieve chronic constipation by toning up the stomach.

Therefore we see that grapes really play a vital role in maintaining our health and helps in keeping us fit and fine.

I hope you achieve good health from these benefits of grapes.

Article # 494. Eat the Rainbow

Eat the Rainbow

The Reds

Dine on a gorgous rainbow of fruits and vegetables, nutritionsts like to remind us, and we'll net nature's full spectrum of health-promoting nutrients. But what does an "eat-your-colors" diet look like after the first few salad bar creations? We've come up with a handful of inspiring dishes for breakfast, lunch, and dinner that taste as vivid as they look.

Resveratrol:

Good Sources: red wine, red grapes
Benefits: The wonder-working polyphenol neutralizes free radicals and may inhibit inflammation.
Cooking Tip: For a quick hit, roast whole grapes with garlic and fresh thyme. Add frozen grapes to fruit salad (bonus: they’ll keep the dish chilled).

Capsaicin:

Good Source: chile peppers
Benefits: Hot stuff, indeed: This helps stave off hunger and even burns some calories. It also relieves pain.
Cooking Tip: Add minced chiles to scrambled eggs and stir-fries.

Lycopene:

Good Sources: tomatoes, watermelon, pink grapefruit, bell peppers
Benefits: A diet rich in this carotenoid may reduce the risk of prostate cancer by as much as 35 percent.
Cooking Tip: The body best absorbs lycopene when combined with fat: Toss tomatoes and watermelon with olive oil and feta. Canned tomatoes are a smart staple during the fruit's off season; lycopene content may even increase in foods processed at high temperatures.

Article # 493. 8 Healthy Foods To Keep Your Heart Fit

 

Here is a list of all those foods that can keep your heart beating healthy as long as you live.

 

 

1. Oatmeal:

Let’s start this heart friendly diet chart with a bowl of steaming hot oatmeal for breakfast.  One of the best breakfast items, oatmeal is rich in omega-3 fats, potassium and folate. As oatmeal is also a good source of fiber, therefore it lowers the level of bad cholesterol keeping your arteries clear.

 

2. Salmon:

 

We all know that fish is a good source of healthy fats and salmon stands out first. Super rich in omega 3 fatty acid which is healthy for your heart and keeps your heart diseases at bay.

3. Olive oil:

Among all the cooking oil, olive oil wins hands down for its high health benefits. Use olive oil when cooking instead of mustard or any other oils. It is high in monounsaturated fats and hence helps lowering bad cholesterol and also prevents the risk if suffering from heart diseases in future.

4. Green leafy vegetables:

 

How many times have our doctors asked us to include some green leafy vegetables in our everyday diet? May be we eat them but our children are so fussy when we put leafy veggies on their plate. But to keep their heart in good shape it is very necessary we try feeding them spinach, fenugreek, raddish leaves, lettuce and other green leaves. All of these are very rich in lutein, folate, potassium, and fiber. 

5. Nuts:

 

Nuts in any form keep your heart striking like a clock restlessly for years. If you are a vegetarian and don’t know what to replace to get the goodness of omega 3 fatty acids, you have nuts lying right there in your kitchen cabinet. Walnuts, almonds, hazelnuts, cashews are a good source of omega-3 fats, monounsaturated and polyunsaturated fats. Whenever you feel hungry in between meals crack on some nuts. You may also top them on your breakfast cereals and oatmeal.

6. Berries:  

 

Just like nuts, all types of berries are good for your heart health. They are rich in anti-inflammatory and are hence preventive foods for heart diseases and cancer. Have any types of your favorite berries- blueberries, strawberries or raspberries.

 

7. Flax seeds:

Healthier than nuts flax seed are another option for the intake of healthy fats. Flax seeds are not only rich in omega-3 fats, but they are also a good source of omega-6 fats. Have a spoonful of flax seeds every morning or sprinkle some powdered in your breakfast cereals or skimmed milk.

8. Pulses and legumes:

Get a daily dose of dietary fibers, calcium and omegs-3 fats to reduce the chances of heart diseases by including a bowl of chickpeas, kidney beans, black and other lentils in your daily meals.

Some other tips:

Here are some other diet tips for your healthy heart:

• Stop consuming poisonous saturated and trans-fats. These unhealthy fats increase your blood cholesterol level and the risk of developing coronary artery diseases. High cholesterol level builds up plaque within your arteries thereby boosting up the risk of heart attacks. So it’s advisable if you can give up on any fried and fast foods, butter, cheese or margarine.
• Include lots of whole grains in your diet. Whole wheat breads, millets, bajra, jowar, barley, brown rice or oatmeal are very rich sources of fiber. Whole grains are rich sources of fiber and other essential nutrients that contribute to your heart health.
• Whenever you are having proteins in your diet, have low fat proteins. Lean meat, poultry, full skimmed milk, fish and egg whites are some options of low fat protein diet. Liver are high in unhealthy fats, so don’t get livers from the market when you are buying meat. Other than these, some vegetarian options include beans and legumes, flax seeds, nuts, olive oil and soy milk.
• Reduce the amount of sodium in your diet. High sodium leads to high blood pressure and high blood pressure means increased risk of heart disease. Adults should have no more than a teaspoon of salt per day. Avoid having canned and frozen foods as they contain a lot of sodium in them. Have fresh homemade foods.
• Control the amount of food you eat. It is not really necessary to stuff yourself till your throat. Eating this way increases the amount of calories and fat in your food. Therefore have food in controlled amount.
• There should be a lot of fruits and vegetables in your everyday dietary plan. Being rich in vitamins and other minerals, they have the ability to prevent cardiovascular diseases. 

 

Along with these healthy food habits, exercising is another important medicine to keep your heart healthy. Your heart ticks continuously to keep you alive; take care of it.

Article # 492. Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

(gah-rue-DAHS-anna AH-doh MOO-kah vrik-SHAHS-anna)

garuda = a fierce bird of prey, the vehicle (vahana) of Vishnu
adho mukha = having the face downward
vrksa = tree

1.  From Downward Facing Dog keep your arms straight and locked with your fingers spread and pointed forward. Grab the ground and gaze at the floor between your hands.

2. Bend your knees so that you are almost in a full squat. Using just enough power from the squat, (using too much power will cause you to fall backwards), push forward bringing your hips and buttocks up over your wrists and shoulders which are now aligned and perpendicular to the ground. Straighten your legs in the air keeping your legs together. Point and spread your toes.

3. Bend your right leg and wrap it around your left.  Bend your left leg slightly so that your right foot can wrap around your left calf muscle.

Preparation

1. Practice all techniques against a wall to begin with. Before attempting Handstands practice Headstands and Peacock Feather Pose first in order to get comfortable with being steady in an inverted position.

2. From Downward Facing Dog start by kicking one foot off the ground bringing the other one with it.  Work your way up until you can kick into a handstand. From Downward Facing Dog practice jumping up from your squat until your hips and buttocks up over your wrists and shoulders until you can hold that position with your legs bent until you find your balance.

3. Practice Eagle Pose in a sitting or standing position.

4.Practice Eagle Pose in a Headstand or Peacock Feather pose before attempting it in a Handstand.

Benefits

- Strengthens your wrists, arms, shoulders, back, core and legs
- Stretches knees and ankles
- Stimulates blood circulation
- Calms the nervous system.

Cautions

- Do not perform if you have a wrist, shoulder, knee or back injury
- Do not perform if you have a heart condition high blood pressure
- Be cautious if you have a headache.

Article # 491. Training Program for Diabetes and Pre-Diabetes

A Comprehensive Training Program for Diabetes and Pre-Diabetes

Below is a weekly training program, with progression advice, that combines both aerobics and weight training. It does not assume much previous physical activity. A combination of aerobic exercise and strength training -- as for healthy people -- is likely to be the ideal combination of physical activity for diabetics but it should be followed under supervision for safety and best results.

Day 1. Aerobic exercise. Walk, jog, treadmill or outdoors for 30 minutes at moderate intensity. Moderate intensity means in the range 50% to 70% of maximum heart rate or at a pace at which you can still talk easily enough or recite a poem for example. Treadmill, Elliptical (EFX) and cycling are fine for aerobic conditioning, but you don’t get the advantage of bone building that you do with impact exercise. Generic, step and pump group aerobics classes are excellent.

Day 2. Weight training. Use the Basic Strength and Muscle program as a guide. You can do this at a gym or you can do most of the exercises at home with a home gym or even a set of dumbbells. The individual exercises are not that critical, but you need to work all of the major muscle groups including the upper and lower legs, arms, shoulders, back, chest, abdominals and buttocks. The reason for this is that the more muscle you exercise and build, the more depots for glucose disposal and storage you create.

Do 8 to 10 exercises including 3 sets of 8 to 12 repetitions in each set. Adjust the load so that you can get through a complete set and that the final repetition, say number 10, is getting a little harder to do. At the end of the third set of any exercise you should be working somewhat hard. Rest for two to five minutes before the next exercise.

When you’re starting out, it is important not to overdo things. Do fewer sets or repetitions and use less weight but do all exercises and progress to higher volumes and intensity. However, strength and muscle training needs to stress the muscles appropriately. Lifting light dumbbells for 20 repetitions, although not useless, is not what’s required here. Take it easy, but not too easy!

Day 3. Aerobic training as for day 1.

Day 4. Aerobic training as for day 1.

Day 5. Weight training as for day 2.

Day 6. Aerobic training as for day 1.

Day 7. Rest.

Exercise Progression

With increasing fitness, you can gradually increase the intensity and volume of your exercise program. This is best done under the supervision of a qualified trainer. Here are some tips on how to do that.

·    Increase the intensity of the aerobic workouts by increasing heart rate from 50% to 70% to closer to 70% or slightly above. At this intermediate pace, you should be able to talk less easily, although you should not be struggling for breath.

·    Increase the time of the workout from 30 to 45 minutes.

·    Include intervals in your walking or running by striding out at a much increased pace for a one-minute interval in every five minutes for the length of the session.

·    Gradually increase the weight load you lift in your weight-training program as you get stronger. You should struggle to do that last lift of the third set. Don’t increase the number of sets or repetitions; just increase the weight you lift as you get stronger. You can vary the exercises but remember to work all major muscle groups.

·    Add a third weight training session to your weekly program, preferably on one of the aerobics days so that you maintain at least one day of complete rest.

·    Be aware of niggling injuries of the joints, muscles and tendons and don’t train through acute pain or persistent sub-acute pain. See your doctor. When weight training, be especially aware of shoulder impingement pain or discomfort in the rotator cuff, which can be an issue in older trainers. Go easy on the shoulder exercises if this gives you warning.

·    Every month, take 3 consecutive days off to allow the body to recover and rebuild.