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Whether you're working toward high-level fitness or just looking to maintain your...

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Do You Have the Strength?

American life expectancy has risen so far and so fast that retirement planners...

Posted by Henry S Lodge, MD

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Can Super Foods Turn Back the Clock?

Though the media and our own internal "wishful thinking" try to tell us...

Posted by Henry S Lodge, MD

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Low-Impact Aerobics

If you've been advised to stick to low impact aerobics, the great news is that...

Posted by Henry S Lodge, MD

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Are You Tracking Your Workouts?

Tracking your workouts is a very effective technique for most people. If you're...

Posted by Henry S Lodge, MD

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Tips for Aerobic Exercise

Any time you start a new exercise routine, it's a good idea to have a general...

Posted by Henry S Lodge, MD

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What Kind of Exercise Routine?

It's no secret that, for optimum health, I recommend working out for at least 1...

Posted by Henry S Lodge, MD

It's no secret that, for optimum health, I recommend working out for at least 1 hour, 6 days a week. I know that sounds like a lot to many of you. But you'll be happy to know that I also recommend switching up your workouts on those days. And the intensity should differ, too. Of those 6 days:
-- 2 should include lighter aerobic workouts for the aerobics days
-- 2 should include heavier aerobic workouts
-- 2 should be slated for strength and balance training

Light Aerobics
This means that you're moving, but lightly enough that you aren't straining. During this routine, you should be able to have a conversation without running out of breath.
-- Go for a walk outside. The time passes so quickly when you're walking outdoors. And it turns your light aerobic days into pure pleasure.
-- Pedal lightly on a stationary bike if long walks make your joints ache. You can even watch some TV or read a book while you do it.

Heavy Aerobics
This routine should be a challenge to you. You should be working hard enough that you can give short answers to any questions you're asked. But, no way could you carry on a steady conversation. Your breathing should be hard enough that you're aware of it.

If you start feeling short of breath, you've crossed over from aerobic exercise into anaerobic exercise. This isn't harmful. And playing with anaerobic exercise is important for achieving higher levels of fitness. But it is certainly not necessary for building a healthier body.

Strength Training
Whether you enjoy it or not, it's a wise investment. Loss of muscle mass is one of the hazards of aging -- and strength training counteracts that loss. It really is key to long-term vitality and independence.

If you've never worked with weights, visit your local gym and have a staff member get you started with circuit training. That means you're using standard gym machines in a certain sequence. And it's sure to get you results.

In addition to circuit training, there's a wide range of choices for strength training activities. And you can work with a personal trainer or you can do it on your own.

A dynamic, class-based form of strength training has become popular in many gyms. Many boot camp programs work the same way -- as do some Pilates and yoga classes.

If you join a higher intensity program — vigorous yoga included -- be careful. The chances of being injured go up. So work at your own pace. Be careful and listen to your body. With time, you should be able to get through these programs just fine.

If you have any low-grade aches and pains -- the kinds that are common in many older Americans -- they may decrease or even disappear after you've been strength training for a while. It's often the cure, rather than the cause, for most of the joint problems you could face as you get older.View Thread

Posted byHenry S Lodge, MD

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The Best Nutrition Tips are The Basics

When I talk to my patients about nutrition, my message is pretty simple....

Posted by Henry S Lodge, MD

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What Shape Are You Really In?

Most people make their New Year's resolutions in January (and break them by...

Posted by Henry S Lodge, MD

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6 Days a Week

You might ask, "How often should I exercise?" My answer is 6 days a week. This...

Posted by Henry S Lodge, MD

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