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Archive for the ‘At Home Fitness’ Category

Tips to build an elite home gym

Tuesday, September 2nd, 2014
The 3G Cardio® AVT™ 6.0 Vibration Machine offers the quality, durability, and performance necessary to challenge even the most advanced athlete and it can also benefit everyone from the average couple next door to senior citizens.

The 3G Cardio® AVT™ 6.0 Vibration Machine offers the quality, durability, and performance necessary to challenge even the most advanced athlete and it can also benefit everyone from the average couple next door to senior citizens.

Building a high-end home gym has many great advantages. It will help you make a bigger commitment to fitness, while avoiding the aggravations of having a health club membership.
There are many great options available for a home gym, which sales associates at any of At Home Fitness’ four superstores in Arizona or their website www.athomefitness.com can assist you with
It’s important to be able to perform both cardio and strength training in a home gym.
Try your equipment out thoroughly before purchasing it because the best fitness machines are ones that you will use.
Here are five suggestions for a high-end home gym based on products available at At Home Fitness, but of course you might want to substitute some brands or model when it comes to some of the equipment:
Octane Fitness Q47ci Elliptical (MSRP $4,999, AHF sale price $4,499) – Octane is a fitness leader after year after year, and nowhere is that fact more evident than in the flagship Q47 Series Elliptical cross trainers. These top-of-the-line ellipticals deliver club-quality form, function, and results to your home gym; they are unquestionably the most ergonomically advanced and technologically superior ellipticals available.
3G Cardio 6.0 Vibration Training Machine (MSRP $4,999, AHF sale price $4,499) — The 3G Cardio® AVT™ 6.0 Vibration Machine offers the quality, durability, and performance necessary to challenge even the most advanced athlete and it can also benefit everyone from the average couple next door to senior citizens. Built for any type of commercial environment but at a price point comparable to other vibration plates made only for home use, the 3G Cardio® AVT™ 6.0 will blow away the competition on features and overall value.
It features a 34” x 28” vibration platform with a machine weight of 267 pounds, maximum user capacity of 500 pounds and 30-50 Hz capability.
Landice L8 Executive Trainer (MSRP $4,695) – The Landice L8 has an oversized running area and a frame designed for runners over 6-foot in height or for people who simply want the top-of-the-line for performance and durability. Marathoners, triathletes and other elite athletes regularly train on the L8, which has a 22” x 63” four-ply treadbelt running surface. 3-1/2 inch diameter rollers. It has a footprint that measures 34” x 83.”.
The L8 has Landice’s most feature rich console.
Torque Fitness F7 Fold Away Strength Trainer (MSRP $4,149, AHF sale price $3,099) – This home gym includes an Adjustable Weight Bench. The F7 Away Strength Trainer has a dual weight stack gym that offers true, independent functional training packaged in a small fold-away footprint. With two adjustable swivel pulleys – each with 30 positions – and two different widths, the F7 accommodates users of all sizes in performing unlimited exercises.
Extras – It’s very important to have proper flooring in your home gym. When the floor has a hard surface, such as wood or soft tiles you definitely need floor mats. If your workout room is carpeted you may not need floor mats – or only in selected areas. Make your workout room more inspiring by putting up photos, posters and-or motivational posters.
Other extras that will put your room “over the top” include setting up a stereo system, TV, such as exercise balls and stretch tubes.
Consult your specialty fitness store for more information.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

At Home Fitness offering huge Labor Day Sale – save 30 percent!

Sunday, August 31st, 2014

Screen shot 2014-09-01 at 12.15.44 AM

At Home Fitness is the place to be today for a great Labor Day Super Sale!
Visit any one of the four superstores of Arizona’s specialty fitness leader and save up to 30 percent on popular brands.
Qualified buyers also can receive up to one year of 0 percent financing. Also offered as part of this great sale is discounted delivery and installation, a floor-model blowout sale, 30-day money back guarantee and the best pricing of the year.
The owners and sales associates at At Home Fitness know exercise equipment as well as anyone because they’ve used it and sold it for many, many decades.
At Home Fitness states that a commitment to quality, value and customer service has enabled them to grow into the No. 1 specialty fitness equipment retailer in Arizona and also become a leader on the Internet at www.athomefitness.com.
Being the biggest also means At Home Fitness can provide the best products and deals to customers.
AHF’s incredible sales record enables it to buy in bulk and receive exclusive pricing rights that allow it to offer the best deals. They also have exclusive rights to carry many of the top product lines available.
The company also prides itself on having the most knowledgeable fitness consultants in the industry. Because of that, they’re able to offer the best customer service.
In an era where it’s harder and harder to believe what you read on the Internet, with misinformation and fake reviews all over the place, it’s refreshing for people to know there are still bonafide experts at exercise equipment stores in Arizona who are there to turn to for information.
Here’s a list of the AHF specialty fitness equipment stores in Arizona:
* Ahwatukee, 14647 So. 50th St.;
* Desert Ridge Marketplace, 21001 N. Tatum Blvd, Phoenix, 85050;
* Gilbert, 2810 S. Market St. and;
* Scottsdale, 6969 E. Shea Blvd.

So if you are looking to buy exercise equipment in Arizona let the experts at At Home Fitness show you what’s available and best for you.
At Home Fitness is not only Arizona’s leader in sales for new specialty fitness equipment, it’s the best place to go to buy or sell high quality used fitness equipment.
If you want to buy or sell used fitness equipment in Phoenix, or nearby cities such as Chandler, Mesa, Glendale, Scottsdale, Desert Ridge, Ahwatukee, Gilbert and beyond, make sure to check with At Home Fitness first.
People can bring in used specialty fitness equipment such as treadmills, home gyms, elliptical machines, exercise bikes, vibration machines and more to sell directly to At Home Fitness, or put it on consignment at one of the superstores.
At Home Fitness sells only certified used specialty fitness equipment that has low wear and tear and is of high quality and meets stringent inspections.
Because At Home Fitness also has a highly trained service department, all of the used equipment that’s sold is inspected and certified as being top quality.
Contact one of At Home Fitness’ superstores for more information on buying or selling used fitness equipment, or better yet stop in and check out the inventory in person.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Fitness enthusiasts need to have a plan

Thursday, August 28th, 2014
Athletic trainer and strongman Andrew Durniat juggles 70-pound kettlebells during a workout.

Athletic trainer and strongman Andrew Durniat juggles 70-pound kettlebells during a workout.

A person wouldn’t embark on a trip without an idea of where they’re going. They should have a road map, or maybe more likely a GPS programed these days, if there is any uncertainty.
Renowned athletic trainer and strongman Andrew Durniat of Wooster, Ohio, has a simple question he asks new clients.
“Why are you here?” Durniat asks people who walk through the Durniat Strength door in Wooster.
“A key to improved fitness is defining a goal,” Durniat explained. “It is almost impossible to succeed unless you know where you wish to go. Getting in better shape” means a lot of different things to different people. Do you want to lose 10 pounds of body fat — not just weight, FAT — there is a difference?
“Do you want to be able to play pick-up basketball again or play better? How about softball or some other recreational sport? Do you want to build strength, real strength? These are all questions you should ask yourself. Only once the “why are you here” question is answered can you reasonably begin.”
Durniat believes in free-weight based training and he’s helped athletes in many sports improve their performance, along with average every-day citizens trying to feel more fit. The certified strength and conditioning coach and champion strongman focuses on teaching people the right way to lift weights before increasing the weights.
“Lifting and training is as much a skill that promotes balance and mobility as it is about physiological changes,” Durniat said. “Squatting is a fundamental movement, but it is one that we must be taught again.
“Most individuals don’t need extra weight and we have a systematic way of teaching — using boxes, then a goblet squat and deadlifts, before eventually progressing to a barbell.”
I really like the way Durniat stresses to compete against yourself and not the guy or girl nearby.
“You want to experience smooth consistent progress with your training,” Durniat said. “It does you no good to go ‘do what I use to do in high school’ or mimic the guy next to you. He may be one of our 500-plus pound squatters, or an Olympic athlete who trains here. Start small and progress, life is a long-term goal, not a 12-week program.”
Performing regular strength training exercises can help people not only get stronger, but improve overall health, mobility and balance. Many of Durniat’s clients even experience reduced back pain because their bodies are again functioning properly.
“Start at a manageable pace — consistency is key,” said Durniat, who can reached via email at durniatstrength@gmail.com or by phone at 949-230-6945. “Set small realistic goals and hold yourself accountable. Write everything you do down. When you feel you haven’t accomplished anything, look back and see just how far you have come, you will be amazed.
“A gym and training is for everyone. Take the first steps to a better you. All you have to lose is your weakness.”

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Good vibrations: Ohio H.S. athletes tapping into fastest growing segment of fitness industry

Monday, August 18th, 2014
Wyatt Snow (left) waits his turn on a vibration training machine while Bryce Burgett gets a workout in earlier this summer.  Dan Starcher photo/courtesy The Daily Record

Wyatt Snow (left) waits his turn on a vibration training machine while Bryce Burgett gets a workout in earlier this summer.
Dan Starcher photo/courtesy The Daily Record

MILLERSBURG, Ohio — The West Holmes (Ohio) High School athletic program has stumbled onto a training method that’s used by an incredible cross-section worldwide, from elite athletes and celebrities, to average everyday citizens and even people suffering from chronic health problems and senior citizens.
If you haven’t heard of whole body vibration training machines made by manufacturers such as Power Plate, 3G Cardio or BH Fitness yet, you’re about to be let in on the fastest growing genre of the specialty fitness industry since the elliptical machines around 2000.
Whole body vibration training is no late-night TV tummy jiggler fad.
“One of our former players, Lance Kandel, works for G&G Fitness and brought a vibration machine into our weight room for a demo,” said West Holmes coach Kevin Maltarich. “He told us how to use it and to let us know what we thought of it.”
Although many of the Knights’ athletes and coaches were understandably skeptical, it was practically love at first vibration.
“I used them a lot during track season to help get stretched out before running and I’ll probably use them during football, too,” said rising senior Luke Ogi. “We mainly do a lot of basic stretches on them, but it definitely helps more to stretch on the plates. I like them a lot.”
Best described as looking like an oversized, fancy doctor’s scale, a person stands on the vibration machine platform and sets the G-Force at the desired power. According to 3GCardio.com, the body adjusts to the instability caused by the vibrations as people perform static or compound exercises and it forces the muscles to fire faster than any other form of exercise.
The faster your muscles tire, the faster they fatigue. That means you can complete a total body workout in less than 15 minutes. The vibrations activate muscles much more efficiently and safely than traditional methods — up to 95 percent of muscle fibers are utilized compared to 20-40 percent, according to some studies.
“Our kids fell in love with it, and it wasn’t just our football players,” Maltarich said. “We had track athletes, wrestlers and kids from other sports telling us how much they liked it.
“They really like it for stretching, but it can be used for strength training and cardio. Our football players like to stretch on it before a workout and the wrestlers do circuit training with it. … The kids said they never felt better after using it and the coaches really felt the stretch, too, when we used them.”
Vibration training machines are anything but cheap, with the Power Plates typically selling for anywhere between $5,000-$8,000 depending on the model. 3G Cardio and Wave machines sell for less and join Power Plate on most Best Buy ranking lists.
Maltarich said he joked to several athletes that the Power Plate machines were going to have to go back to G&G and “the kids looked like they lost their puppy dogs. They really wanted to keep using them.”
After bringing in several West Holmes booster club members they were sold as well: the Knights’ purchased two Power Plate machines.
“The older you get, the harder it is to loosen up,” the 38-year-old Maltarich said. “After 3 or 4 minutes on it, I’m good to go for a run.”
Ogi said the vibration machines continue to get lots of use.
“I was pushing to get them because they help me out keeping my hamstrings and other muscles loose,” he said. “I’ve seen most everybody use them.”

PROS TURN TO VIBRATION TRAINING
Half the NFL teams use vibration training, including the final four in last year’s playoffs: the Super Bowl champion Seattle Seahawks, runner-up Denver Broncos, AFC runner-up New England Patriots and NFC runner-up San Francisco 49ers.
Basically, it increases the G-Force, rather than the MASS (weights) as in most traditional strength and resistance training. That makes it much easier and safer on joints and ligaments than free weights or even home gyms.
Roxana J., a well-known trainer in Arizona, told 3GCardio.com she was a huge skeptic when first introduced to vibration training.
“Any time I kind of questioned it I thought, ‘If it’s good enough for people like Peyton Manning, PGA golfers, and U.S. Olympians – people whose bodies are insured for millions of dollars – there has to be something to it,’” Roxana told 3GCardio.com. “I love that whatever you can do on the ground, or with a cable or weight machine, for the most part you can do on the 3G. I love opening that world up to my clients.
“It’s not just for massage, it’s not just to feel a low-impact kind of workout. It can help people in so many ways. I love that I can get people to that point of burning calories, feeling the muscle burn and feeling the fatigue set in without their joints going into total distress.”
Admittedly, Roxana said some clients look at her with great skepticism when she initially shows them a whole body vibration machine.
“They look at me at first and say, ‘This is dumb. How is it any different than exercising on the ground or floor?’” she said. “I make them do something like a pushup, or a squat on the ground and then I have them do it on the 3G and they are begging me to get off.
“I love the strength straining part of it — feeling the body react.”
Vibration training machines have been found to increase flexibility, strength and even overall health, including increased bone density, circulation, lymphatic drainage and much more.
Workout times vary for vibration training, but typically sets last only 30 seconds to 1 minute, 30 seconds and an entire workout can be completed in 10-20 minutes. Working out just three times a week on a vibration machine can provide exceptional results.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Four common exercises you shouldn’t be doing

Wednesday, August 13th, 2014

They say any workout is a good one and while that’s true in theory there are some specific things you really shouldn’t be doing.
Trainers far and wide recommend you’d be wise to consider leaving the following exercises out of your fitness regimen:
1. Crunches – Not only don’t crunches work very effectively, they can actually be dangerous to your back.
Repeatedly flexing and extending your back while doing crunches can potentially damage your spinal cord. Instead, trainers today recommend doing planks to strengthen core muscles, along with a vast variety of compound exercises in which the core is engaged.
2. Leg extensions – A leg extension is part of a group of risky movements called open chain exercises.
These single-joint, isolation movements put excessive force on the knee.
Instead of leg extensions, work the quads with exercises such as deadlifts or the hip sled or leg press.
These latter exercises spread the force out more evenly in the legs and knee joint.
3. Behind the neck lat pulldowns – Just say no to behind the neck lat pulldowns.
They can put excess strain on the neck and rotator cuff.
Most trainers tell people to only do lat pulldowns by pulling them down in the front and down to the chest.
4. Hip adductor machine – These exercises work only a very small part of the upper leg muscles.
A better choice is to perform lunges, which can be done as walking lunges, cross-behind lunges and step-ups. They will work the inner and outer thighs better than hip adductor machines, and also train the entire leg for functional movement.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

What is an orthopedic treadmill belt?

Monday, August 11th, 2014
The 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.

The 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.

If you’ve spent much time shopping for or researching treadmills, you’ve probably heard of an orthopedic treadmill belt.
It sounds good, but if you’re like me you probably had several questions form in your mind. Questions like these:
What is an orthopedic treadmill belt?
What does an orthopedic treadmill belt actually do?
Do orthopedic treadmill belts actually work?
I found my answers after talking to several experts and sampling several machines in the specialty fitness industry.
First, let’s start with a brief history of the orthopedic treadmill belt.
The concept of an orthopedic treadmill belt is that it’s a thicker belt, which will cushion the impact when the foot strikes and will reduce some of the shock.
They were actually first marketed as part of informercials for cheap $300-500 treadmills. The manufacturers placed their “cheapie” model next to a high-end, $6,000 treadmill and had a gleeful fitness model drop an egg on both treadmills.
Guess which egg didn’t crack open? Of course, it was the cheaper model with an orthopedic treadmill belt.
Obviously, the cheap treadmills were a joke to run on and a big part of the shock absorption of any treadmill is the suspension system under the belt.
However, these first mentions of an orthopedic treadmill belt did create an interest and consumers began asking questions about them.
Soon, cheap department store brands were marketing them, although once again the overall shock absorption and suspension was no comparison to high-end treadmills.
Think about it, even if you have the best running shoes it’s going to be hard on your feet and legs to run on concrete.
Manufacturers of high-end treadmills shied away from producing machines with orthopedic treadmill belts until the last few years because the heavier belts made it tougher on the motors. The extra thickness generated more heat on the motor.
However, the technology now exists to allow orthopedic treadmill belts to “breathe” and the heat to be dissipated on a high-end treadmill.
One of the few companies to finally give fitness enthusiasts the best of both worlds — orthopedic treadmill belt and high-end treadmill — is 3G Cardio which is carried by At Home Fitness.
The 3G Cardio Elite Runner Treadmill retails for $3,999 and has a DC 4.0 hp motor, 22×62 belt size, max user weight 400 lbs and assembled weight of 386 pounds. This is a high-end treadmill, which is about half the price of comparable commercial and elite treadmills.
This 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.
The 3G Cardio Pro Runner Treadmill ($2,499) also has the Ortho Flex Shock™ suspension system.
Try out the new 3G Cardio Elite Runner Treadmill and Pro Runner Treadmill at any of the At Home Fitness stores in Arizona or shop online and www.athomefitness.com.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

It pays to shop at a specialty fitness store

Thursday, August 7th, 2014
At Home Fitness Gilbert, 2810 S. Market St. Gilbert, Arizona 85254

At Home Fitness Gilbert, 2810 S. Market St. Gilbert, Arizona 85254

If you want to invest in specialty fitness equipment it really pays to do your research.
Here are five reasons why the most satisfied customers buy from specialty fitness stores, such as At Home Fitness in Arizona:
* Unlike the majority of workers in big box stores who may rotate from fitness equipment, to fishing gear to the shoe department, specialty fitness sales associates specialize in just fitness equipment. They know the different models inside and out and often are fitness buffs themselves.
Tell them your fitness goals and budget and they can get you on the right path.
* You get what you pay for. A $750 treadmill may look good in a newspaper or online add, but oftentimes these treadmills aren’t even sturdy enough to run on.
If you buy a cheap treadmill, chances are it will wind up breaking down and being used as a clothes hanger in a spare room.
People are usually more satisfied with fitness equipment they’ve bought at a specialty fitness store and make the extra money back over the long run because it will last longer.
* Better warranties. High-end fitness products usually come with warranties that will replace broken parts, which is unlikely from department stores. Specialty fitness stores give much faster and more efficient service if it’s needed, which is often paid for under terms of the warranty.
* Specialty fitness stores get the best models and deals. They often have special models and pricing they’re able to give from top manufacturers that aren’t available at big-box stores.
* Try it before you buy it! Bring your running shoes and try out the equipment you’re considering under the watchful eye of a trained specialty fitness store consultant.
Before, during and after the sale At Home Fitness is a one-stop source for the best specialty fitness equipment and service in Arizona.
Actually, make that a four-stop provider because At Home Fitness has four specialty fitness superstores in Arizona.
At Home Fitness is proud to offer the following superstore locations:
* Ahwatukee- 14647 So. 50th St., Phoenix, AZ 85044 (480-940-1022);
* Desert Ridge Marketplace – 21001 N. Tatum Blvd, Phoenix, 85050 (480-513-1123);
* Gilbert – 2810 S. Market St., Gilbert, AZ 85295 (480-855-6044) and;
* Scottsdale – 6969 E. Shea Blvd, Scottsdale, AZ 85254 (480-951-6951).
For Commercial Sales call 888-351-6951, while the Service Department can be reached at 480-940-1022 or email Support@AtHomeFitness.com.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Kettlebells challenging, fun way to get in shape

Tuesday, August 5th, 2014
One way to get more motivated about fitness is to make it more fun by trying new exercises, such as lifting kettlebells like AHF writer Aaron Dorksen is pictured doing.

One way to get more motivated about fitness is to make it more fun by trying new exercises, such as lifting kettlebells like AHF writer Aaron Dorksen is pictured doing.

If you want a fun, challenging way to get into great shape then try lifting kettlebells. They’ll give you an all-in-one cardio and strength training workout.
Training with these cannon-ball like weights with thick handles is an age-old Russian tradition. The Kettlebell can be traced as far back as the early 1700s in Russia.
Popular with U.S. strongmen in the first half of the 20th century, kettlebells have made a huge comeback in this country sparked by the promotions of Pavel Tsatsouline and Valery Fedorenko. The world champions have inspired many others to jump on the bandwagon with their own kettlebell training programs.
Typically kettlebells come in roughly these increments, although different manufactures vary: 18 pounds, 26, 35, 53, 70 and 88, with 88s being for “mutants” Pavel jokes of the strength required to lift the top weight.
Because of the thick handles, kettlebells engage your core muscles much more than traditional dumbbells.
I love the versatility of kettlebells.
You can work major muscle groups with the compound movements required to lift them and they add challenging new twists to exercises such as chest and shoulder presses.
You don’t need a whole gym full of weights if you regularly use kettlebells.
It’s very easy to burn fat because of the added effort required to exercise with kettlebells, which engage your entire body.
It’s good for beginners to work with a trainer or take a kettlebell class to learn the proper technique for this training program.
Start with light weights and get the form down, then when you can do 10-12 reps with relative ease gradually increase the weight.
You might not turn into a Russian strongman lifting kettlebells, but you will almost assuredly get a more muscular, toned body.
At Home Fitness based out of Arizona has a variety of kettlebells for your home gym available in its superstores and online at www.athomefitness.com.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Senior health: Exercise tips for older adults

Wednesday, July 30th, 2014
People of just about any age can benefit from exercise. Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.

People of just about any age can benefit from exercise.
Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.

People of just about any age can benefit from exercise.
Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.
Even walking or light exercise can help improve the quality of life.
Exercise by seniors can prevent or delay diseases such as heart disease, diabetes and osteoporosis. It has also been found to improve mood and reduce depression.
Here are some tips for seniors on how to go about exercising:
* Do things you like, such as taking a brisk walk outside or on a treadmill, swimming, riding a bike or dancing.
* Working around the house or in the garden at a brisk pace is exercise, too. Stay active any way you can.
* Try to build up your endurance to the point where you can do an activity, such as walking or riding a bike, for 30 minutes if possible.
You don’t have to do it all at once – you can walk or ride for 10 minutes, take a break and then go again.
* Know your limits. If you can carry on a conversation without any trouble, you are not working hard enough. If you can’t talk at all, it’s too hard. Strive for something in the middle.
* Make sure to do strength training exercises, which can help you avoid falls. Use a functional trainer or light free weights.
* Work on your balance, such as standing on one foot and then the other. Use a table or counter to help balance if you need to.
* If you haven’t been real active, start out slowly. Consult a doctor before beginning any new exercise program.
* Remember to keep good posture, lift with the legs and not the back. Bend forward from the hips, not the waist.
* Warm up your muscles BEFORE stretching. Examples: Take a light walk and lightly pump the arms at the same time to get the blood flowing, or ride an exercise bike.
* Exercise should get you breathing a little bit hard, but shouldn’t hurt or make you feel really fatigued. Expect to feel some soreness, but stop if you feel sharp pain.
In the long run, exercise doesn’t hurt – it actually should make you feel better throughout your everyday life.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Senior health: Diet tips for older adults

Tuesday, July 29th, 2014

As we grow older, our diet requirements naturally change.
The American Institute on Aging has some great tips for older adults to help people feel better, reduce the risk for illness and even live longer.
MyPlate for Older Adults was developed in 2010 by the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University as a companion to MyPlate, the federal government’s food group symbol.
These diet tips for seniors point out the nutritional and physical activity needs of people as they age.
Here are some of the highlights of MyPlate for Older Adults that any senior should know, or people can pass on to seniors:
* Limit foods that are high in trans fats and saturated fats, as well as going easy on salt and added sugars.
* Eat plenty of whole grains.
* If a doctor suggests following a limited diet to manage a condition like diabetes, heart or kidney disease, consider working with a dietician to set up a food plan.
* Remember that your metabolism slows as you grow older. If you keep eating the same types and amounts of food without increasing your activity level, you will most likely gain weight. That’s because your metabolism (how your body gets energy from food) slows with age.
* Senior citizens should eat a well-balanced diet, rich with a variety of fruits, vegetables, protein and whole grains.
* Consider supplements such as Omega 3 fatty acids (proven to reduce inflammation, which can cause heart disease, cancer and arthritis). Omega 3s can also be found in fish and flaxseed oil.
Also make sure seniors are getting enough Calcium and Vitamin D. The need for these go up with age and they help preserve bone health.
These are just basic tips. Consult a doctor for specific diet tips.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com



 
 
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