50 Plus Fitness

As people age, various physiological changes can contribute to a decline in balance, increasing the risk of falls.

Today I want to concentrate more on improving strength around the joints, because weak and inflexible joints lead to balance issues.
Examples include single-leg stands, Tai Chi, and balance board exercises. These exercises target ankle, knee, and hip stability and can be modified for different fitness levels.
Also try these:
- Sit to stand
- Heel toe walking
- Step ups, walking up and down stairs
- Standing on one leg
- Tai Chi
- Yoga/Pilates
Stay focused, listen to your body and be consistent.

If Balance is a concern then contact Charlie at www.50plusfitness.nz

The simple act of breathing.

This is a vital part of living and something we tend to take for granted
This is what happens to your body with every breath.
- your lungs expand to take in oxygen and move it to your bloodstream
- your circulatory system distributes the oxygen throughout your body
- muscles then use the oxygen to create energy for the body to function.

Oxygen you breathe acts as fuel for your body

Sometimes when you exercise people will tend to hold their breath when trying to exert power, this can be very dangerous as you are depriving the body of vital oxygen.
Breathe in on the eccentric or lowering phase and exhale on the concentric or exertion phase.

Fitness Recovery

The actual act of exercising is only part of the battle , it's critical to take care of your body before and after exercise.
That includes being hydrated and fueling your body with nutritious food, It also includes stretching both before and after your workout to help keep your muscles happy and prevent injury.

Fitness recovery doesn't have to be complicated:

Find a modality that works for you and use it often, whether you prefer foam rolling, massage, compression or heat or cold therapy.

Consulting Room to Rent
50 Plus Fitness is located at 10 Halls Place, Middleton.
Our room offer a warm welcoming atmosphere.
We have 1 room available for various Holistic Therapies such as Naturopathy, Massage, etc. anyone starting out in business.

Room can comfortably fit a massage table.
Cost: $70 per day or $40 per half day or $20/hr

Room rates include power, WIFI access, toilet, Kitchenette.

Contact Charlie on 021 083 08104 for more details or email: [email protected]

Breathing and how it relates to weight loss.

Have you ever wondered where the fat goes when we lose weight.
My wife came across a research paper about this topic and gave an interesting explanation as to where it goes.

Here is an excerpt from the paper.by Ruben Meerman researcher, Andrew J Brown professor - School of Biotechnology and Biomolecular Sciences, University of New South Wales, Sydney, 2052, Australia

"We encountered widespread misconceptions about how humans lose weight among general practitioners, dietitians, and personal trainers (fig 1⇓).

Most people believed that fat is converted to energy or heat, which violates the law of conservation of mass.

We suspect this misconception is caused by the “energy in/energy out” mantra and the focus on energy production in university biochemistry courses."

Where do you think this is leading to?

The Benefits of Nordic Walking

Ever wondered what Nordic Walking is all about, maybe you have seen people walking with poles and thought what are they doing.
There is hiking which many people are familiar with and they can use one pole and then there is Nordic walking and they use two poles.

Curios about there benefits then come along to a free talk at my studio in Middleton on Thursday 25 Jun at 6pm

https://www.eventbrite.co.nz/o/charlie-wong-50-plus-fitness-120327319181
Copy this link to your browser to register

Register today to find out how Nordic walking may be of benefit to someone you may know, there are so many ways it can help people to get back on their feet with the support of poles.

Bone Health

This overlooked reason how body weight exercise can benefit bone health.
People exercise for all sorts of reasons–to feel strong and flexible, to be healthy for the people who rely on you, or for rehabilitation recovery or to improve your performance in sport.

But deep down one important reason to exercise is to maintain and improve bone density, this is the benefits of exercise which, in most cases never mentioned. It mainly how it can build strength, flexibility etc.

Women more so than men are aware of the importance of maintaining bone density because they are at a higher risk for developing osteoporosis later in life.
But bone health should not be overlooked until it’s perhaps too late to make significant improvements.

With the right approach, bodyweight training can improve your bone health, using load bearing exercises, which can be done with just your bodyweight.

Bone density is one of those things we all know is important on some level, but we assume we don’t have to worry about until we’re older. And then, once we’re older, we assume it’s too late to do anything about it. Also, a lot of people think it’s an issue that only women have to worry about. We need to dispel that myth and work at improving our bone density.

Bodyweight Exercise Routine for Bone Health

While resistance training with weights is a great activity, you don’t need to train with weights to improve bone health. You just need sufficient and progressive load bearing exercise, which can be done with just your bodyweight. Star jumps are great for bone density

Need some help, then contact Charlie through www.50plusfitness.nz

Excuses for not exercising

Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.

“I hate exercising.”
Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable.

Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favourite music while you move.

“I’m too busy.”
Solution: Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.

”I’m too tired.”
Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.

“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”
Solution: It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.

“Exercise is too difficult and painful.”
Solution: “No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.

“I’m not athletic.”
Solution: Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work