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A body in motion

• In 1989 some doctors from Tufts University selected a group of residents in a nursing home and put them in a training program to over charge. You might think that the fact that suddenly come to physical exercise lead to extreme fatigue or even kill people who are so fragile, but it held. After eight weeks spent muscles had recovered 300 percent, coordination and balance had increased and recovered all the pleasure of physical activity.

• The new experience was repeated by Dr. Maria Fiatarone, the Rehabilitation and Prevention Center on Aging in Boston. There was taken in 20 patients (12 women and 8 men) aged that roamed the 86 to 96 years old with very sedentary habits, for more than poor diet and various physical disabilities such as arthritis. These patients completed an exercise program of 2 months in 3 weekly sessions consisted of a progressive plan of muscular strength training. The plan included the work of the quadriceps, hamstrings and adductors through different exercises. The results were both amazing. Participants after the program participants had increased their muscle strength by an average of 174 percent and a reaction rate to 48 percent. After 4 weeks were left without training. After this time it was found that peak muscle force has Bia dropped 32 percent. The conclusion was that some of the weakness attributed to aging treatment, as were people over 85 years, can be modified through exercise.

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Increased body fat

In the Western world, the average man 25 years to win 0.2 to 0.8 kilos of fat each year until the fifth or sixth stage of life. After 60 years, the cor porary total weight is reduced even though the percentage of fat au mint. This is because the skeletal muscle tissue and tends to decrease with age. For example, masa muscular se reduce y el esqueleto se desmineraliza, volviéndo se más poroso.

Este es uno de los puntos en los cuales la actividad física puede producir un vuelco importante en la detención del envejecimiento y más específicamente en la detención de la pérdida de tono, fuerza, resistencia muscular y fortaleza de los huesos. Esto se puede lograr mediante un entrenamiento con pesas que demuestra que es posible mantener e incluso au mentar la masa muscular a pesar del avance de la edad.

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Como ya hemos dicho, la capacidad aeróbica es una de las cualidades fisiológicas y de rendimiento físico que más se pue den mantener con la edad. Aquí también existen ticos practical examples: one is the New York marathon, which traditionally signals 42 kilometers are traveled by people from 60, 70, 80 and 90 years. Three years ago, in the competition won a 96 year old doctor named John Spangler, who had started running at age 63. This shows that there is no age to start a physical activity, but the sooner you start, the better.

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Maintenance aerobic sports training benefits extension youth

far we have seen that review exercise allows tir several of the effects of excessive sedentary. Now, is it possible to enumerate one by one the benefits that training makes our body?

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Adaptation to exercise in older people appears to be whether the young-mllnr if they follow a proper program, ie a frequency, intensity and time convenient weekly.

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Increased aerobic capacity

more than 20 years ago it was believed that people over 64 aflos could not increase their maximum aerobic capacity. However, after the studies have come to the conclusion that it can increase oxygen consumption and muscle ftjerza up in people of 90 years.

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Increased muscle strength

muscle volume increases, but this gives him his only those who exercise at 30 or 40 years. The gene over 80 you can also achieve muscle hypertrophy, ie a significant increase in the volume of your muscles.

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Disease Prevention

A sedentary lifestyle causes, even in the very young, then we see the effect of aging. That's why exercise works in disease prevention, re late and even reversing heart ailments.

- non-insulin dependent diabetics may improve metabolic control IU when they exercise regularly.

- People with hypertension can also reduce mean arterial pressure IU with the practice of regular physical activity.

- The regression of atherosclerosis can be achieved when you follow a regimen diet also includes active physical activity properly.

- Regular physical activity can reduce the decline in bone density.

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How to change a life hambito

To abandon the sedentary life that d only just proposed. It is not difficult to start, but what s harder to maintain the initial enthusiasm after the first week of tiredness ra.

If you have decided to abandon his sedentary life and either feel better, lose those extra kilos or: energy something to do in his spare time, start practicing a sport, you should consider these tips :

• First of all, must be a rare medical check to be sure that their chosen sport nin gun is not hazardous to your health. If you never played sports, not on your own lan ce without actually being prevented.

• sports are best suited to start the na tion and tennis, to allow development of all our muscles ass body and performed in amateur form, was not slow.

• Breathing is fundamental. Exhale and inhale the air properly are two key operations to purify the lungs and also help to have a greater resistance Risico and prevent those who are not accustomed to physical work easily agitated.

• Smoking is one of the main enemies of the sport. If you plan to perform an aerobic activity (coner, for example), you should consider leaving. Failure to take such a drastic measure, it is best to go graduate intake and avoid smoking in the hour preceding and subsequent to exercise.

The drink is not desirable. You can take the odd glass of wine at mealtimes, but we would definitely get away from alcohol.

• gymnastics, in its various forms (rhythm, jazz, low impact) is a way to get your body progressively accustomed to physical exercise, plus Dad back elasticity and strength to the muscles.

• Supplementing with appliances helps to recover the lost strength during the period of inactivity. It is im portant in this case, respecting an exercise routine to the letter. We must also let your body get used to a certain weight ber and only increase when perceived ba that is proving very easy to carry out your exercise routine. Follow closely the instructions of the instructor in that case.

• In the routine, you should begin with a preheating-heating with a stationary bike or treadmill, a series of sit-ups and then go through the machines legs, chest, back, shoulders and arms. Cluding once with the routine, it is suggested not to leave the gym without a new set of abs.

• It is important to use light clothing, loose, per Mitan the body to move freely. The clothing should not become an obstacle when doing sports.

• Biking is another excellent option to get the body used to physical activity. The ride can be combined with exercise and contribute to better blood circulation.

• Whatever the chosen sport is essential to start slowly, do not do anything the first day. The first single days will be covered with an hour of activity. Can gradually increase the pace. "

• Do not take the sport as a competition where there are forums that imposed the other regardless. pU aim must be to feel better physically and mentally. No H Ufti question títulod break records or win the principalmeta is to take what sport can offer us in our formation as persons.

• It is essential to follow closely the advice of the teacher or instructor. You should not try to do things you're not prepared, without prior authorization gives the word. Do not be afraid to bother, they are to address their questions and help with any request.

• Adequate food is rich in carbohydrates, found in pastas, in ios cereal in vegetables and fruits. A diet based on these products, we also provide vitamins, minerals and proteins.

• It is important to avoid eating red meat, ai Bido high fat they have. TUIR we can replace the chicken and fish.

• Do not wait to feel thirsty to drink. We must always stay hydrated, both before, during and after physical activity.

• For every half a kilo of weight lost by sweating tion should be drunk three glasses of water at least medium.

• The ideal drink to replenish lost fluids is the natural mineral water. It sports drinks you can consume low sugar (less than 8%).

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conflicts of Gymnastics

general image people have of aging treatment is negative: they see as a decline in the overall capacity of the individual activities. However, we must also consider that there are people who may be in conflict with their age and to have only 30 or 40 years. Chas This means that many times this problem has nothing to do with the physical aspect but psychological, social or aesthetic.

As already mentioned, today the average life expectancy exceeds 70 years, and io that only a few decades supposed decline of man, today is its fullness. But we should not deceive because about 40 years, something important happens in the lives of all people: but now have stability in certain aspects of life, begin to appear new concerns that can lead to personal conflicts.

While it is true that until 10 or 15 years only women worry about their aging and deteriorating physi-llco, since the mid '80 men the same in their concerns and ways to address this conflict (for example, before women are paid only pa ra a facelift, while today people do not tie nen no inhibitions about taking bags under the eyes, take a touch off the nose or belly fat deposits).

psychologists when they try to guide a person concerned about the consequences that causes over the years, they advise assessing what was done well and also what went awry, so that, once assumed that time passes , we can enjoy greater awareness of life and try to do more positive things.

Within the stage of maturity and adulthood can ob serve several types of conflicts. The most common and recognized BLES are

Contrary to popular belief, the conflict cough for over the years do not always suffer from people who are over 50 or 60 years, sometimes younger people (at general, 30 and over) and show some kind of problem with your own picture or your lifestyle (for exam ple, people who at age 30 could not finish a race, forming a stable relationship or a job position that suits them.) In these cases the conflict begins with a very deep depression that paralyzes the person and reduces it to think what might have made his life and not what you can do to improve it.

These seizures are also common when body image ta Setting Off a person has of herself. The conflict begins when you start saying, before I could do such a thing and now I can not, instead of saying now I would like to do so. This attitude is a depression because they are reduced physical abilities.

The reluctance to accept aging is also common in people who think you missed part of the success of youth. This is interesting to note that people with this thought, the solution would be to try to stay young, vital and active but their intention is kept eternally young. Here also work in game one of the points that characterize this decade: increasingly more men who care about their body and go to the operating room for purely aesthetic.

One of the most common crisis begins when people feel they have the same force as before to their activities. Then get depressed and take des attitudes of closure: not shown, do not want to go out with friends, going to a party, dancing, etc. It is also common cen can starts to look uninterested in sex because I feel we are attractive.

Memory loss is another indicator of aging foundation that Western societies for a long time accepted as inevitable.

People around the forties and fifties and begin to worry about this problem, although, as we know, memory lapses happen to everyone. Still, some people are so fearful of becoming old that every time you need to remember something let their anxiety will block memory. But when you calm and anxiety saparece, the memory returns spontaneously. This means that memory loss is not always synonymous with old age.

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age subliminal TV

And we're not talking to imagine an elastic bed policy. In contrast to our hectic, modern world of regulated work, food and aerobics classes, walking distance to everywhere for Hunza is part of their culture and consiB you something natural, so they do not realize that transcends exercise is hai . Gymnastics could be called subliminal. They perform their daily walk, which gives them easy opportunities to exercise. Just keep working and also the physical form. No need cd counting blocks that undermine or kilometers. You can also do it. Instead of trying to combine the hours of gym time coi massage or shiatsu session, start by examining more cami: to work, walking or shopping. subliminal gymnastics is also for you.

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Less

Before that wonderful box full of colors, cable channels and live games come to life, the everyday culture meant not being a spectator of his life. The Hunza and Abkhazians do not have electricity, therefore, they have no TV and, by logical consequence, do not spend much time indoors. If one is not watching TV 3 hours a day, increases the chance of being active, and the chance to do something grow considerably.

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Recognize that stress is the cause of diseases

One of the first steps must be taken to prolong life is to reduce excessive stress. A stressful life can cause many diseases such as heart attacks, ulcers, asthma, gastritis, menstrual disorders, irritable bowel syndrome, hypertension and headaches. We must identify the stressors and work to eliminate them.

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More passion for nature

this is not necessary to live in a huge house, with wooded park and thousands of plants. Simply devote part of their time to plant some seeds or leaves cut Yellow of any plant that has a department Parliament, however small. Or just that the laughs GUE. The populations of people live longer, thanks to a virtual attitudes and sunny warm weather and his love for fruits and vegetables, could start to exercise in relation to land.

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Mr. Longevity

Dr. Richard Cutler is perhaps the world's foremost authority on aging. With nearly sixty years, the gerontologist puts all his energy to unravel the genetic secrets of longevity. According to his research, is not far when science discovers the key Ia allows us to overcome the barrier of 150 years. Then your answers to these and many other topics.

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Why deal with an issue as difficult as aging?

Look, I was born and raised in an orthodox Mormon family and everyone thought he would continue in the footsteps of my teachers. However, I preferred to leave everyone confused because my first passion was the toy cars and, later, the truth that wore away in the garage of my house. One day I was fifteen or less decided that the vehicles were traveling by land were too bored and started to invent a machine that could fly. The day I took the first flight with my invention, a helicopter for a single person, I lost the tube and two propellers, but I gained the confidence of an engineer who was aware of my research and gave me a check for $ 1000 to continue studying physics and perfecting my invention.

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What came next?

little bit of everything. My approach to science was that of those teens who want to find some answers to the world around them. First studied in the Electronic Technical Institute in Inglewood, California, and later at California State College at Long Beach. At that time EMPE cé to feel uncomfortable with the Mormon religion. Specially, with the belief that there is life after death you. Let's say that I stopped thinking about the afterlife and focused on better ways of passing the most here. Concretamen you, I devoted myself to the limits of aging. Would not it be nice if we could handle this scientifically and in TENTE prolong life expectancy? This would not solve the ca Racter insoiuble of death, but would live better time to each of you might live.

What or who relied to formulate his theories on aging?

- For anyone.

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Sorry, I do not understand ...

Look, when I began to study everything that has been discovered Bia and longevity, I got a surprising prey, on the whole territory of the United States all that had been related to old age, had been Tigar research, without much enthusiasm, disease pro inherent of the elderly. But studying the aging itself seemed insane thing. There

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And in other countries? "She also

studies by Danish researchers and a trial of a British doctor on the subject, but not much else. So I decided to get on the career of biophysics at the University of Houston. They even met my wife, Edith Adams.

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was interested in this topic?

could say yes. Edith actually worked in Accounting Cell, a grueling job that requires total concentration. We were married three months after we met. And two months after we were married two times a week, because I was so focused on my research that barely left the laboratory.

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"shared their research with other scientists?

When told what he was doing, the only comment I got from other scientists was like you're wasting your time. Aging is too complex. It is a process that always gives way more different in different biological systems, by which I meant that the aging brain and ce in a liver from another. Co buffered cell cycles between different species are equal, but some other is stable: on average, all mammals live the same number of cell cycles, multiplied by two. A horse lives ta quarantine years and their cells, as made in vitro cultivation, they can be divided up to twenty times. A human liver cell, for example, can divide, in vitro cultures, up to sixty times. This would raise, hypothetically, that man po Dria reach one hundred and twenty years old. But these are only theories. In short, my answer to that approach was: if it is true to that aging is so complicated that there can understand, I think it will be worth investigating further.

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What was the first major breakthrough in online research?

Probably the simple biological regulators. The first thing I tried was to investigate biological evolution. One blogs that helped me most was the uniqueness of the individual, the Nobel prize in biology Sir Peter Medawar. This author maintains that a number of species genetically re lated to each other, have a different life curve. My first simple deduction of this evidence was that our youth is tá governed by a series of simple biological reguiadores. In order to better understand the chimpanzees have cataracts, cer and many other diseases of aging that are unique to humans. However, we live more than them. It is because we have a heart or a brain better but because our whole mind body ages slower.

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But the number of years we live, is not it something genetic?

Absolutely not way. In 1971, I was Jando work as assistant professor of molecular biology at the University of Texas and, with a group of collaborators, we determined that aging is genetically programmed mado, ie we do not have genes that make us old age to get us out of the environment and leave a place in the world to our children. Aging, however, is the accumulation of DA is not caused by the remnant left by metabolic processes in the body. Then, the mechanisms that slow the aging po drian should reduce that damage. These genes would allow longevity, alter the curve of life.

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And decided to lean the other way?

No, instead, we decided further studies. Me we conclude that the amounts of antioxidant, in itself, have little to do. Indeed, humans live longer because they have a greater amount of antioxidants that can protect them, ie have the highest net in-said antioxidant defense. This antioxidant protection you Liege body to a point and the body itself is by all means to maintain that level. If this can be as grarse, beyond even the starting point in the natural protection that draws disproportionate aging, pro could prolong life.

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Is it possible to make a practical test of that theory?

course, and in fact we did. Even accomplished we increase the amount of antioxidants exist in the body naturally, tricking the body into believing it is being attacked by an unusual amount of free radical ra. So far the experience has only been feasible in rats, were injected with free radicals and then submitted them along with other non-injected to radiation. As we supposed, the injected rats generated greater amounts of antioxidants, while uninjected died in two or three days. Obviously, it is too early to draw conclusions, but I think at some time we perform the test in humans.