As a personal trainer, I’ve lost count of how many times this question has been put to me: how many calories should I be taking in for my body? Now this is a really valid question if you are keen to lose or maintain weight, because what you eat, in conjunction to what exercise you do determines how many calories you need to consume each day. In determining exactly how many calories you need to consume each day, you need to determine how many calories each day your body will actually use. Think of it as income to expenditure. Your food or calories are income and the spending of calories through exercise is the expenditure. The first step in calculating the calories you must consume each day, is to determine your Basil Metabolic Rate or BMR. Now, rather than go into great detail and outline the formulas for calculating your BMR, it’s easier for you to just enter your weight and height details into the BMR calculator . I’m going to ask you to go and get your BMR now, so please google BMR calculator in another screen and get ...Read More »
There’s an old English proverb that says, “Don’t dig your grave with your own knife and fork.” Yet that’s exactly what many people across America are doing. Obesity has become a major issue, with over a third of all adults in the country falling into the category, according to the Centers for Disease Control and Prevention. What’s more, further studies by Cornell University indicate that those who are obese typically do not see themselves as such. They tend to think that about 30 pounds heavier than they are is obese. Clearly we have a big problem on our hands, and baby boomers are not immune. When it comes to senior citizens, 45 percent are overweight, while around a third of them are obese. The problem is that it raises the risks for hypertension, diabetes, coronary heart disease, etc. Just when you thought you could retire and enjoy the rest of your years, you find out that obesity has put a damper on things! When people are obese, they have a more difficult time traveling, being active, and doing all those fun things that make up their bucket list. So just ...
Q. My husband is 68 years old and recently retired. He used to have a job that kept him active. Now that he has retired he is not getting much physical activity at all and I have noticed him slowly gaining some weight. What do you suggest he should be doing at this point, considering he has never been one to go work out. He has always gotten his exercise on the job. A. First, let me say congratulations on the retirement. Now is the time to really focus on enjoying life and having fun, as you probably already know. However, it is also a time to do what you can to make the rest of your life as healthy as you can. Having said that, it is important that all senior citizens know that when you retire from your job you cannot abandon physical activity. According to the Centers for Disease Control and Prevention (CDC), senior citizens, or those over 65 years of age, are advised to get exercise on a regular basis. By exercising regularly you will help keep your body ...
Q. Boomer Fitness – I’m hoping you can help me out with something. I work out at a gym that has an indoor pool. I noticed that the schedule they have offers some senior water aerobic classes. I stopped in and watched for a few minutes and although it looks like a fun time in the water, I wonder if people are actually getting a good workout. What do you think? A. What a great question, thank you for asking it! This is a question that I have had from many senior citizens over the years. Baby boomers see the water aerobic classes going on and want to suit up and take a dive. Yet there is a little hesitation in doing so. Maybe it’s because they don’t see people that are in the classes sweating. Even if you can’t see people sweating in the water aerobics classes there is a good chance they are doing some good for their body. One of the main reasons that senior citizens opt for water aerobic classes is that it is easy on the joints. If you ever suffer from joint pain you ...
Q. Brr! It’s that time of year again. I like to add in a couple of days per week where I take power walks outdoors. It is nice to be outside in nature, and we don’t live where we get snow, which makes it easier. However, I wonder if there is anything I need to do differently when exercising in the cold. I appreciate your input on this issue. A. Welcome to winter! Getting outdoors for some of your workouts is a great way to break things up, as well as to gain the many benefits that come from being out in nature. You mentioned that you don’t live where there is snow, so that makes it even easier to continue getting outdoors as it gets colder. There are many people that jog, walk, and bike ride outdoors in the winter, among other activities. There are a few things you may want to keep in mind when it comes to exercising in the cold, including: Dress in layers. You may start out the door and it’s cold, but after you get moving you will probably warm up. Try ...
Q. I have a question for you, Brian. I just started working out over this past summer, and now winter is nearly upon us. I worry about not being able to get out to the gym as often as I’d like as the weather gets bad. What should I do? A. Thank you for your question! I know it’s one that a lot of senior citizens have, because I specialize in working with baby boomers. I have many clients that bring this issue up to me. Depending on where you live, it may even become a major issue if where you live gets snowy conditions. So let’s assume that winter may pose a few challenges here and there for senior citizens who need to get out to exercise. Now that we have identified it as a problem, we can consider some ways to address it, so that we can successfully get through the season. The goal is to continue getting exercise and maintain your fitness routine, even if your driveway is snowed in, or ice covers your windshield. Here are a few things that you can do to ...
Q. Help me, Brian! Every year during the holidays I end up gaining a few pounds. I’ve done so well this year with my eating and working out. I’m so scared that I’m going to put on the pounds and all my hard work will be out the window. A. I know exactly how you feel! But don’t despair, there is hope. Many of my baby boomer clients come to me every time the calendar hits November. It does not mean that you have to be one of the ones that gain weight. Instead, put the breaks on that idea right now while it’s on your mind. The average person tends to gain up to five pounds throughout the holidays of Thanksgiving through New Year’s Eve. And it makes sense why this happens. Everywhere you turn there are foods that you typically don’t eat throughout the year. Just thinking about all the goodies that are set out during the holidays is enough to add a few pounds to the scale! So here are some things you can do during these holidays in order to avoid gaining those ...
Q. The holidays are just around the corner and I’m afraid that I’m going to fall off the healthy wagon. Help! What can I do to get through the holidays without giving up on my fitness goals? A. The holidays can be a tough time for many seniors when it comes to keeping up with their fitness routines. This is because so many people are traveling and their usual schedules are often “off” some because of all the extra activities they have going on. The good news is that you are already aware that the holidays can be a more challenging time not only for seniors, but for everyone, to maintain their fitness routines. Now that you know there is a problem, let’s look at what you can do about. What you shouldn’t do is throw your hands in the air and declare that you just can’t get through the holidays without giving in. Don’t throw in the towel simply because Santa is on his way! Seriously though, here are some things you can do to overcome the challenges associated with the holidays and ...
As a personal trainer, I work with people who have a variety of areas they want to target for toning and weight loss. One that I come across with both men and women is that of back fat, otherwise known as “back boobs” to some people. If you suffer from back boobs, or back fat, there are some things you can do to address it and like what you see back there! It’s important to note that some women who may have fat hanging over their bra, making it look as though they have back boobs, may just need a better bra size. If you are wearing a bra that is not fitted properly, it will give you a look of having back boobs. However, even with a properly fitted bra, many women have back fat that they would like to lose. Men also experience this problem, so all the exercises are good for both men and women baby boomers. Here are some exercises you can do to get rid of back fat: Aerobic exercise. When you are doing cardio, you are burning calories, and that will assist you in ...
Many people struggle with flabby arms, otherwise known as bat wings, back wings, and even grandma arms. The names are not flattering, but most people that have them don’t exactly find them flattering either. The good news is that there are ways that you can get rid of flabby arms, whether you are baby boomer or not! Flabby arms are not just something that those overweight may deal with, although that it one reason that people have them. Those who have lost a lot of weight may also have flabby arms, as do some thinner people who have just never taken any measure to tone their arms. If you do nothing with your arms, there is a good chance that they will be flabby, or at least not very tone. But you can change all that. Here are a few ways you can fight back against flabby arms: Arm rotations. This is an exercise you can do without any weights. When you are standing around somewhere, simply put your arms at your sides and do rotation exercises. Rotate your arms, clockwise and counter-clockwise, repeating a dozen or so times. This ...
