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Fitness over 50: A new age a new workout

By: Charlie Dannelly Personal Trainer You’ve been working out the same way for years and you like your workout. But is it good for your body now? Let’s look at some things you might need to do to safeguard against injury. Your body has aged, So what’s different? • We lose muscle and strength as we age. • Loss of flexibility is prominent. • Staying hydrated is harder. • Our neurological system is more sensitive. • Cartilage wear and joint pain comes into play. • And our balance may be compromised as we develop hearing loss. • High blood pressure and cardiovascular disease can make exercise down right dangerous if you haven’t talked to your doctor first. Getting back into a workout routine alone is risky because you could do too much in the beginning. You should have an experienced trainer guide you and keep their trained eye on your condition. The following are some of the things doctors see when people start back training. • Rotator cuff tears • Bone spurs • ...
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Ketogenic diet. How the low carbohydrate diet came to be.

By: Charlie Dannelly Personal Trainer Recently, some of my clients have been asking about a ketogenic diet.  Should they do it? Would I do It?  Leave it to Hollywood to push a “medical diet” to popularity. The ketogenic diet has been used to treat drug-resistant epilepsy for nearly 100 years, mainly in children. In 1972, Dr. Atkins Branded this type of diet calling it the “Atkins diet”. Over the years, other fad diets incorporated a similar approach for weight loss. How does the ketogenic diet work for weight loss? The ketogenic diet causes the body to release ketones into the blood for energy. This happens when there is an absence of blood sugar from carbohydrates, your main source of cellular energy.  When blood sugar is missing, your body starts breaking down stored fat into molecules called ketone bodies. The process is called ketosis. Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shi...
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Strength Training and protein essential after 40 years old

By:Charlie Dannelly Personal Trainer People who would like to become physically stronger should start with weight training and add protein to their diets, according to a comprehensive scientific review of research. The review finds that eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40. But there is an upper limit to the benefits of protein, the review cautions. On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles. It makes intuitive sense that protein in our diets should aid in bulking up muscles in our bodies, since muscles consist mostly of protein. When we lift weights, we stress the muscles and cause minute damage to muscle tissue, which then makes new proteins to heal. But muscles...
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