Wonderfully Fit Personal Training

Older adults should be as physically active as their abilities and conditions allow.  

You can reduce your heart disease risk through diet and exercise in as little as 3 weeks, according to a recent study by the American Heart Association. 

Eating soon after you arise in the morning gets your metabolism going.  

Keep a bottle of water by your bed.  A few sips of water can feel good if you wake up thirsty in the middle of the night. 

Moderate exercise has been shown to reduce the risk of prostate cancer and breast cancer. 

Warming up simply means doing light aerobic exercise such as walking, jogging, or easy cycling.  

Feed your body healthy foods and get your body moving with regular exercise.  This will surely help you lose weight. 

Physical activity is a leading example of how lifestyle choices have a profound effect on health.  

When performing your weight-lifting workouts, it's important not to lock your joints (knees, elbows, etc.) during the exercises. 

Drink protein shakes when you are on the go to reduce your total caloric intake.  This will keep your abs tight and lean. 

Aerobic activity helps slow the loss of muscle with aging. 

Regular physical activity reduces the risk of many adverse health outcomes.  

Studies show that adults with osteoarthritis can expect improvements in pain, physical function, and mental health with regular physical activity.  

Protect your knees by including exercises for both quads (leg extensions) and hamstrings (leg curls) in a strength-training program.  

Adults should strongly consider walking as one good way to get aerobic physical activity.  

Choose high-fiber foods, such as whole-grain breads, fruits and vegetables. 

The basic formula for treating sprains is "RICE": rest, ice, compression and elevation. 

The risk of injury can be reduced by performing appropriate amounts of activity and setting appropriate personal goals.  

The total amount of physical activity is more important for achieving health benefits than frequency, intensity, or duration.  

For best results, stretch immediately after a workout, while the muscles are still warm. 

Physical activity reduces the risk of premature death from the leading causes of death, such as heart disease and some cancers.  

Use both hands when lifting weight plates and placing them on the bar. 

Aim for at least 6-8 glasses of water daily and don't forget to use fruits and vegetables as a source of water. 

Your resting metabolism is the rate at which your body burns calories; it plays a big role in how quickly and efficiently you lose weight. 

Do not skip meals.  Your metabolism can actually slow down, leaving you more prone to store fat by the time the day is through.

Preserving bone, joint, and muscle health is essential with increasing age. 

Squats are a perfect exercise for your buttocks and thigh muscles. 

Most people take 60-90 seconds between the first and second sets of an exercise.  Try keeping your rest period to 30-60 seconds. 

A caloric reduction will help to minimize the amount of excess energy available for your belly to store as fat. 

Your abs have a high level of resistance to muscle fatigue.  Rest time in between sets should be kept to a minimum. 

Many adults will need to do more than 2.5 hours a week of moderate-intensity aerobic physical activity to lose weight or keep it off.  

Being physically active is one of the most important steps that people of all ages can take to improve their health. 

Studies show that moderate exercise is nearly as effective as vigorous exercise for losing weight.