Nutrient Requirements for Older Adults

DMZvisual-5372     As we age, we usually don’t need as many calories, as we did in our younger years. This is mostly because we lose lean body mass, which results in a lower basal metabolic rate, and our activity level often diminishes, which lowers our energy requirements. However, by staying active and incorporating resistance training into ...

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Water Intoxification

WaterDrinkingDo you think it is possible to drink too much water? Yes, it is possible!

In non-athletes, it usually only happens in people with problems that cause the kidneys  to retain too much water  or during dangerous activities such as hazing rituals and the use of certain illegal drugs.

It is more common in athletes, such as long distance runners and triathletes because kidney function is reduced during intense ...

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Age-related Changes in Body Composition

SeniorWomanWeights   As we age, muscle mass declines (sarcopenia). Between 35-70,  we lose approximately 20-25% of our lean body mass. Decreased production of certain hormones, disease, poor diet, and an inactive lifestyle contributes to this loss. By making dietary improvements, adding regular exercise, especially resistance training, we can maintain or even enhance our muscle mass and strength.

Body fat increases from young adulthood through middle age, peaking at 55-65 ...

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Designer Waters

WaterInfused     Flavored waters, made with or without added sugars, are widely available, as are so-called designer or enhanced waters. Many of these drinks are made with added nutrients and herbs and are labeled with structure-function claims stating, for example, that drinking the product will enhance memory, delay aging, boost energy levels, or strengthen the immune response. Notice, however, that ...

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Stability Ball Training

DMZvisual-5552     The use of stability balls has increased significantly. Initially, stability balls were used primarily by individuals with low back problems in physical therapy clinics. However, stability balls are now more commonly used in orthopedic rehabilitation programs, with the physically active in fitness centers, in physical education classes and with special needs populations and the elderly. Many fitness and ...

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5 Ways to Spot a Fad Diet

 FAdDiet-BAd-DietLots of today’s popular diets take advantage of our desire to drop weight quickly. Unfortunately, though, “quick-fix” diets don’t work.

Here are 5 clues that a diet may be more about empty promises than real results:

  1. The diet is based on drastically cutting back calories. Starvation-type diets that require the body to fast often promise quick ...
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General Training Principals: 3. Specificity

PowerClean     The principal of Specificity is a foundational aspect of every effective training program. Specificity of training refers to training in a specific way to produce a targeting change or end result. You can target specific muscle groups, energy systems, movement velocities, movement patterns or specific muscle action types. For example, if you want to strengthen your ...

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General Weight Training Principals: 2. Progression

pushup guysRegardless of how effective a training program is, it should not continue indefinitely without modification. As you adapt to the training plan, the training stress or intensity must be altered to continue to induce positive adaptations. The process of altering training stress as you adapt is called progressive overload. The stress is changed as you ...

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