Healthy Sleep Habits for Older Adults: Prioritizing Rest for Optimal Well-Being

As we age, our sleep patterns tend to change, and getting a good night’s sleep becomes increasingly important for overall health and well-being. Unfortunately, sleep disturbances and inadequate sleep are common among older adults.

In this article, we will explore the consequences of sleep deprivation, provide practical solutions for promoting healthy sleep habits, and offer insights supported by credible sources.

Consequences of Sleep Deprivation in Older Adults:

Sleep deprivation can profoundly impact physical, cognitive, and emotional health, particularly for older adults. Some effects of inadequate sleep include:

  1. Increased risk of chronic conditions: Sleep deprivation has been linked to an increased risk of chronic conditions such as cardiovascular disease, diabetes, obesity, and cognitive decline.
  2. Impaired cognitive function: Lack of sleep can negatively affect memory, concentration, problem-solving abilities, and overall cognitive function.
  3. Mood disturbances: Sleep deprivation can lead to mood swings, irritability, anxiety, and an increased risk of developing depression.
  4. Weakened immune system: Inadequate sleep compromises the immune system, making older adults more susceptible to infections and slower to recover from illness.

Practical Solutions for Healthy Sleep Habits:

  1. Establish a Consistent Sleep Schedule: Maintain a regular sleep-wake schedule, aiming for the same bedtime and wake-up time each day, including weekends. This helps regulate the body’s internal clock.
  2. Create a Relaxing Sleep Environment: Ensure your bedroom is cool, dark, quiet, and free from distractions. Use comfortable bedding and consider using earplugs, eye shades, or white noise machines if necessary.
  3. Practice a Relaxing Bedtime Routine: Develop a routine that promotes relaxation before bed. This could involve activities like reading a book, taking a warm bath, practicing gentle stretching, or engaging in deep breathing exercises.
  4. Limit Stimulants and Napping: Avoid consuming caffeine or nicotine close to bedtime, as they can interfere with sleep. Limit daytime napping, particularly late afternoon or evening, as it can disrupt nighttime sleep.
  5. Engage in Regular Physical Activity: Regular exercise can improve sleep quality. Engage in moderate-intensity activities such as walking, swimming, or yoga, but avoid vigorous exercise close to bedtime.
  6. Monitor and Manage Medications: Some medications can interfere with sleep. Consult a healthcare professional to review medications and discuss potential alternatives or adjustments that minimize sleep disruptions.
  7. Manage Stress and Anxiety: Practice stress management techniques such as meditation, mindfulness, or relaxation exercises to promote a calm and peaceful mindset before sleep.

Prioritizing healthy sleep habits is crucial for the well-being of older adults. Sleep deprivation can have significant consequences on physical and mental health. By implementing practical solutions such as establishing a consistent sleep schedule, creating a relaxing sleep environment, practicing a bedtime routine, and managing stress, older adults can improve the quality and quantity of their sleep.

Remember, consulting with healthcare professionals can provide personalized guidance and support for addressing specific sleep concerns. Committing to healthy sleep habits, older adults can enjoy restful nights and wake up rejuvenated, ready to embrace each day with vitality.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Sources:

  1. National Institute on Aging: Age Page – Sleep and Aging. (https://www.nia.nih.gov/health/sleep-and-aging)
  2. National Sleep Foundation: Aging and Sleep. (https://www.sleepfoundation.org/aging-and-sleep)
  3. Mayo Clinic: Aging: What to expect. (https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070)
  4. Sleep Foundation: How Aging Affects Sleep. (https://www.sleepfoundation.org/how-sleep-works/how-aging-affects-sleep)

The Most Effective Exercise Approach For Losing Body Fat (and Keeping it Off!)

It is a common misconception that exercising with a weight of substance will cause “bulking” or that once you age past 55 that you should avoid lifting weights. 

The truth is, for the purpose of body fat management weight lifting significantly increases the rate at which the pounds and inches melt away while helping you keep the weight off, regardless of gender or age.

For the sake of perspective, the bodybuilder physique requires great genetic precision paired with exacting training and nutrition to achieve and maintain. So, this isn’t something that will incidentally happen as a result of picking up the dumbbells to get your sweat on.

Truly-defined strength training tends to fall by the wayside in many self-constructed weight loss programs because many do not understand the concept and find themselves doing light-weight, machine, or cardio exercises. The lack of efficiency with this approach often contributes to slow change and unmet goals.

Structured strength training that incorporates heavier weights and lower reps, stimulates lean muscle tissue growth. This, in turn, enhances metabolic function by increasing Basal Metabolic Rate and caloric expenditure through daily function. 

Along with a host of other benefits, including increased bone density, joint stability, higher levels of endurance, increased energy, better posture & balance, and increased levels of daily function, strength training is a must for any accelerated weight loss program. 

A good strength training program should include compound movements involving multiple muscle groups. To further amplify the benefits, these exercises can be done circuit style in a lower-body/upper-body sequence.

For example; squats – pushups – reverse lunges – shoulder presses are done in a successive order with minimal to no rest between. Repeat as many times as possible in 30 – 45 minutes.

The choice of load and rep range depends on your conditioning level, proficiency, and equipment used. Starting in the 12-15 repetition range provides significant benefits for building strength and boosting a fat-burning metabolism while being forgiving enough to limit risk. 

Regarding equipment selection, body weight exercises can often be a great launch pad. From there, seek to utilize free-form modalities such as TRX, cables, dumbbells, barbells, resistance bands, kettlebells, weighted balls, etc. Avoid the machines, not only are they inefficient, the forced range of motion can lead to joint and movement mechanics issues.

After the first 6 to 8 weeks of training, you should begin increasing the loads to take the rep range down to 8 to 10 for 4 to 6 weeks. Then once again, increase the loads to take the rep range down to 6 to 8. 

Always consult your physician before beginning any fitness or nutrition program, and do not be afraid to seek the advice of a certified professional for guidance or to provide you with appropriate programming suitable for your individual needs. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Muscle Memory – Another Wonder of The Human Body!

Writing, driving, playing musical instruments, and even riding a bicycle are all examples of a phenomenon known as muscle memory. 

This incredible resource exists as a means of facilitating daily tasks while optimizing energy expenditure, but by the name isn’t exactly what one would imagine.

The term “muscle memory” is a bit of a misnomer as this resource is a form of learned neurologic control and muscular adaptation, two resources working in tandem. 

Muscles themselves do not have the direct capacity to learn or remember. Rather, this resource occurs within the cerebellum section of the brain. It is within this section of the brain that most of our motor learning and control resources are developed. 

For example, as you are learning to ride a bike as a child – your brain is assembling the motor control resources to allow you to control the handlebars, push the pedals in sequence, center your body weight for balance, and process the sensory information around you to navigate safely. 

All this is done simultaneously, and each decision is made within split seconds!

Regarding the muscles, their job centers more on movement adaptations (strength, endurance, power, etc.). Regarding the above example, each time you get on your bicycle and begin to peddle, the muscles in your legs adapt to the force production requirements to move the peddles, core strength is developed for balance, and increased oxidative muscle metabolism (endurance) is achieved.

With some practice, you are soon enjoying the biking experience almost effortlessly because your brain mastered the skill as your muscles adapt to force demand.

Another example might be learning to play guitar. When you first pick the instrument up and begin to practice, fatigue in the fingering hand sets in pretty quickly as you learn to fret the chords, while the picking hand struggles to produce rhythm. 

However, due to this new demand – the muscles in your hands start to adapt, becoming stronger, and soon you are able to play longer, more accurately, and with less physical effort. This process happens simultaneously as your brain processes fingering patterns, rhythm, composition, and musical patterns.

Over time, when practiced consistently and progressively, this process becomes more and more effortless – producing advanced proficiency and how rock stars are born!

These examples reflect progressive adaptations (development stages), but it is also essential to recognize that this process can also run in reverse. Therefore, these skills must be continually utilized to remain viable, especially as you venture through the retirement years.

For example, walking is a “muscle memory” function, yet if one becomes sedentary, the brain begins to experience diminished motor control while the muscles lose the capacity to produce force. 

However, just like riding a bike – these resources can also be restored with practice – to be good at moving, keep moving!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Trick or Treat – Common Fitness/Nutrition Trends Revealed

A multi-billion dollar consumer goods industry drives the lion’s share of diet, exercise, and product trends commercially available. As a result, some products, services, and claims have validity, while the majority serve little purpose other than to drive profits. How do you know which is which?

Within this special-edition article, I will provide you with a sound, and unbiased professional perspective on some of the more common trends, products, and programs making headlines or have become lore. 

The intended outcome is to encourage you to take an objective perspective when one of these trends piques your curiosity for consideration and look beyond the source for answers.

Structured Weight Loss Programs (Weight Watchers, Jenny Craig, Noom, Nutrisystem, etc.):

TRICK or TREAT?

From a professional perspective (and one who has fought & won the weight-loss battle), this segment made the top of the list for good reason. Weight loss is the number one consumer-driven class within the commercial fitness/nutrition industry, and produces the most trends/products/programs, and profits!

Why? Market research shows that consumers are more compelled by instant gratification than longevity, so most will ultimately fail and eventually return to buy again.

Because of this fact, I call this one a TRICK

Here’s the TREAT:

Effective long-term weight loss is not a one-size-fits-all approach. In coaching hundreds of people through life-changing weight-loss journeys, I’ve found that the most common factor to be addressed has more to do with exchanging unhealthy coping mechanisms for those which are healthy and satisfying. 

This is best accomplished through an individualized approach customized to the needs of each person, commercial programs just do not do well with this.

Personalization rather than a product is the key to real sustainable success!

Video Exercise Programs (Jillian Michaels, Richard Simmons, Beach Body, Daily Burn, etc.):

TRICK or TREAT?

As a staunch believer that ALL people stand to benefit significantly from regular exercise, I am all for modalities that facilitate fitness to those who would be doing nothing otherwise. 

This component makes the movement factor very much a TREAT!

However, some significant considerations exist when exploring video/app-based fitness programs. If you have any special considerations or limitations, these programs DO NOT adjust and cannot accommodate personalizations. 

Also, safety can be a legitimate concern if you do not have a solid/sound exercise background and do not entirely understand proper exercise mechanics (replicating what you see without corrective coaching isn’t always as easy/simple as it looks!).

Finally, these programs are non-progressive (which most exercise programs should be) and can quickly get you in a rut.

Fasting for health, weight loss, and detox:

TRICK or TREAT?

Though numerous studies claim significant health benefits to prolonged bouts of fasting, there is more sound science to support clean/natural nutrition as a means of optimizing health.

As a Certified Nutritionist, I professionally call this one a TRICK. 

In closely examining several of these claims – there were supplement recommendations/sales on the back end. The whole purpose of “supplementation” is to provide something which is not currently in place, in this instance FOOD NUTRITION.

The TREAT:

All processes within your body that support life require vitamins, minerals, nutrients, proteins, carbohydrates, water, etc., to function. We get these vital resources from the foods we eat. 

When regularly consumed in modest portions, and closest to their natural/raw form, the foods we consume support energy metabolism, improve immune function, provide hydration, regulate blood sugar/insulin levels, and even support mood/mental health. 

Food is not just fuel – FOOD IS LIFE AND MEDICINE!

The key is to choose what you consume wisely and with purpose.

When considering implementing a new trend, product, or program into your lifestyle, it is wise first to consult your medical professional to determine safety, then seek the guidance of a qualified professional to help personalize an approach to fit your goals. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Maintaining Heart Health for Retirees

FIT FACT:

According to the Centers for Disease Control and Prevention (CDC), preventable heart disease continues to be a significant health concern in the United States. Each year, it impacts a substantial number of Americans. Specifically, the CDC reports that about 647,000 Americans die from heart disease annually, which accounts for approximately 1 in every 4 deaths in the country. It’s worth noting that many cases of heart disease can be prevented through lifestyle modifications, including adopting a healthy diet, engaging in regular physical activity, avoiding tobacco use, managing chronic conditions, and controlling risk factors such as high blood pressure, high cholesterol, and diabetes.

As we age, it becomes increasingly important to prioritize our heart health. By adopting a well-rounded approach that includes proper nutrition, regular exercise, and healthy lifestyle habits, seniors can significantly reduce the risk of cardiovascular diseases and maintain a strong and resilient heart.

In this article, we will explore key strategies for seniors to promote heart health and lead a vibrant and active life.

  1. Eat a Heart-Healthy Diet:

A nutritious diet is vital in maintaining heart health. Here are some key dietary recommendations for seniors:

  • Incorporate fruits and vegetables: Aim for various colorful fruits and vegetables, which are rich in vitamins, minerals, and antioxidants that support heart health.
  • Choose whole grains: Opt for whole grains such as whole wheat, brown rice, and oats, which provide fiber and essential nutrients.
  • Prioritize lean protein: Include lean protein sources like fish, poultry, beans, and legumes while minimizing red meat consumption.
  • Limit sodium and processed foods: Reduce the intake of processed foods high in sodium, as excessive sodium can contribute to high blood pressure and strain the heart.
  1. Engage in Regular Physical Activity:

Exercise is crucial for maintaining a healthy heart and overall well-being. Here are some exercise recommendations for seniors:

  • Aerobic exercises: Engage in moderate-intensity activities like brisk walking, swimming, cycling, or dancing for at least 150 minutes per week.
  • Strength training: Include strength training exercises at least twice a week to improve muscle strength and endurance. This can involve using resistance bands, weights, or bodyweight exercises.
  • Flexibility and balance exercises: Incorporate stretching and balance exercises, such as yoga or tai chi, to enhance flexibility, stability, and coordination.
  1. Manage Stress and Prioritize Mental Well-Being:

Chronic stress can have a negative impact on heart health. Seniors should prioritize stress management and mental well-being to maintain a healthy heart. Here are some strategies:

  • Practice relaxation techniques: Incorporate techniques like deep breathing exercises, meditation, or mindfulness to reduce stress levels.
  • Engage in hobbies and social activities: Stay socially active and pursue hobbies that bring joy and fulfillment, as social connections and enjoyable activities contribute to overall well-being.
  • Get enough sleep: Prioritize quality sleep to allow the body to rest and recover, promoting heart health and overall vitality.
  1. Maintain a Healthy Weight and Manage Chronic Conditions:

Maintaining a healthy weight is important for heart health. Seniors should also actively manage chronic conditions such as diabetes, high blood pressure, and high cholesterol. Here are some tips:

  • Maintain a balanced diet and portion control to achieve and maintain a healthy weight.
  • Regularly monitor and manage chronic conditions with the help of healthcare professionals.
  • Follow prescribed medications and treatment plans as directed by healthcare providers.

Caring for your heart is essential for a healthy and fulfilling life as a senior. By following a heart-healthy diet, exercising regularly, managing stress, and maintaining a healthy weight, seniors can significantly reduce the risk of heart disease and enjoy a vibrant and active lifestyle.

Embrace these lifestyle habits, and remember to consult with healthcare professionals for personalized advice on maintaining optimal heart health.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Shocking Information Regarding The Harmful Effects of Bed Rest

When you are sick, hurt, or just do not feel good, it is commonly thought that bed rest is the fastest road to recovery. 

There is credence to this practice to an extent. But science is now telling us that abundant bed rest does much more harm than good.

The concept behind the use of bed rest is to minimize metabolic and energy demands on the body after having endured an adverse health event to allow concentrated healing/recovery. 

However, numerous studies now show that the bed rest component to recovery should be much more limited than traditionally thought.

According to the National Institutes of Health, up to 40% of muscle strength can be lost due to atrophy during the first week of immobilization. This degeneration in physical resources continues progressively with prolonged bouts of inactivity.

The highest concentration of affected muscles is those that provide movement of the lower extremities (legs) and vertical postural support along the spine.

 These studies have also noted significant negative impacts on bone density, cardiovascular, respiratory, and even cognitive health, with notable changes in as little as one week. In addition, research samples that include adults of retirement age reflect more pronounced demonstrations in muscle mass/strength loss and reductions in cardiovascular health with prolonged bed rest.

In contrast, the Covid-19 pandemic has inspired many studies that support exercise and activity as a preferred means of bolstering immune response and expediting recovery from illness. 

One such study published by the National Library of Medicine states, “The practice of physical exercises acts as a modulator of the immune system. During and after physical exercise, pro- and anti-inflammatory cytokines are released, lymphocyte circulation increases, as well as cell recruitment.” In plain English, the study is stating that exercise stimulates your body’s internal disease-fighting/ultra-healing chemistry.

Modern science is telling us that prolonged bed rest should be limited to only what is deemed medically necessary. 

As soon as physically possible, the best-practice approach in aiding recovery is to utilize exercise as quickly as possible post-event in order to restore muscle strength, postural support, mobility, and cardiovascular conditioning.

In closing, other critical considerations for incorporating strength exercise for post-event recovery include joint stabilization (the stronger muscles are around a joint – the more stable the joint becomes), improved energy levels (due to increased metabolism), and enhanced immune function. In addition, mood/mental health is significantly improved after an adverse health event. 

It is important to note, however, that those who choose not to participate in post-event exercise face far greater challenges in overall recovery and strength restoration.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Magic of Movement – Functional vs. Dysfunctional

As a mechanical wonder, the human body is an exceptional example of engineering. 

We have the capabilities and resources to move multi-dimensionally, produce speed, power, and tremendous force, and do so with precision. 

By definition, we call this process functional movement.

Like any other machine, everything performs smoothly and without issue when all works correctly and as it should. 

However, over time and with enhanced levels of use, abuse, and lack of maintenance, the human movement machine is subject to fault.

When this happens, muscles can become over-developed/under-developed, joints can experience irregular wear, posture can be distorted, range of motion limited, and force production reduced. 

The result of this occurrence is what is defined as a dysfunctional movement.

For example:

Below is an illustration of the basic musculature around the knee. As many of you know, knees can become quite a problem with age and occasionally need to be replaced. But why? Shouldn’t they last a lifetime? 

The leading players that create movement in this joint are the quadriceps (thigh muscles) which extend/straighten the knee, hamstrings (back of the thigh) which flex/bend the knee; and gastrocs/soleus (calf muscles), which complete the movement of the lower half of the knee.

As with most all joints within the human body, the knee relies on push/pull (opposing forces) to move. Essentially, as one group of muscles is accelerating/producing force, the opposite muscles decelerate and provide joint stability.

When these opposing forces are equal, the joint moves as it should (functionally). However, should one group of muscles become over or under-developed, the opposing forces are no longer the same, and a condition for shear and torsion occurs. 

If left uncorrected, the joint wears abnormally, becomes susceptible to inflammation, and eventually fails. In most cases, however, reaching this level of dysfunction is preventable.

Under most circumstances, the dysfunctional movement process is what leads to a majority of orthopedic issues, not a fault in our divine design or “old age”.

Returning to our example of the knee, a common culprit for abnormal wear comes from over-tight hamstrings. 

These massive and powerful muscles on the back side of your thigh have the critical job of flexing (bending) your knee (among other hip-related functions). Under normal use circumstances, the hamstrings maintain a standard level of flexibility and trouble-free service.

However, situations that leave the knee flexed (bent) for prolonged periods, such as long bouts of sitting can create this tightness, ultimately becoming problematic. (I see this issue a lot in office workers, professional drivers, and retirees that become excessively sedentary)

Though this example is relevant to the knee, dysfunctional movement can adversely affect ANY of your primary movement resources (hips, shoulders, spine, wrists, and elbows are also commonly affected).

What can you do to prevent this type of issue?

The most effective process involves corrective exercise. Just as physical therapy provides assessment-based exercise programming to rehabilitate an affected area, a well-designed/evaluation-based fitness program can provide you with the same benefit. 

The significant difference is that fitness programs are proactive (address issues before they become problems), less expensive, involve the whole body, and improve overall physical fitness.

Ultimately, a lifetime of functional movement is not automatic and is always delivered when expected. Everything from vocation to recreation can have both a positive and negative effect on your movement systems over time. 

Because of this, it is better to approach your body much like any other machine and see the value in its preventative maintenance/upkeep as a top-level priority. 

With a little planning, guidance, and effort you will be rewarded with a lifetime of functional movement that provides for the active enjoyment and the quality of life you have worked so hard for!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Gerald the Misguided Giraffe’s Hilarious Hiking Adventure in the Superstition Mountains

On a beautiful sunny day in the picturesque Superstition Mountains of Arizona, a tall and rather misguided giraffe named Gerald found himself with an inexplicable desire for adventure. Tired of the usual giraffe routines like munching on leaves and sticking his head in the clouds, Gerald decided it was time to embark on a hiking expedition.

With his long neck towering above the trailhead sign, Gerald looked at the map—a tiny piece of paper he had found fluttering in the wind. With unwavering determination, he set off on a hiking trail that seemed promisingly labeled as “The Giraffe’s Gateway.”

As he ventured deeper into the rugged terrain, Gerald soon realized that hiking as a giraffe presented its fair share of challenges. The narrow pathways and low-hanging branches seemed to conspire against his long neck and lanky legs. Every step became a precarious dance, as he ducked and swayed to avoid entanglement.

Despite his unconventional hiking style, Gerald’s enthusiasm remained intact. He marveled at the stunning desert landscapes and occasional glimpses of elusive wildlife. With each passing hiker, he hoped for a fellow giraffe enthusiast to cheer him on his peculiar quest. But alas, all he received were puzzled glances and whispers of “Is that a giraffe? In the mountains?”

As the sun reached its zenith, Gerald encountered a fork in the trail. Uncertain of which path to choose, he consulted his trusty companion—a quirky roadrunner perched on a nearby cactus. The roadrunner, known for its sense of adventure, chirped enthusiastically and pointed a feathery wing toward the steeper and more treacherous route.

Trusting the bird’s judgment, Gerald proceeded, navigating the rocky slopes with his gangly limbs and an admirable lack of grace. The journey became an unintentional spectacle, with hikers pausing to capture photos of the extraordinary sight—a giraffe defying the odds in the heart of the Superstition Mountains.

As Gerald reached a panoramic viewpoint, he realized that his hiking escapade had taken an unexpected turn. The path had led him to a precarious ledge overlooking a sheer drop. Panic and self-doubt washed over him, and he froze in his tracks. With his head in the clouds, quite literally, he wondered how he had gotten himself into such a predicament.

Fortunately, the sound of approaching footsteps broke Gerald’s momentary despair. A group of experienced hikers noticed his predicament and rushed to his aid. They formed a human ladder, one person standing on the shoulders of another, until they reached Gerald’s height. With great care, they guided him back to solid ground, accompanied by applause and laughter.

Gerald, grateful for the rescue, realized that his hiking aspirations might have been a tad ambitious. He returned to the trailhead with newfound humility and a slight blush on his long neck. But deep down, he cherished the memory of his wild adventure—an escapade that had left an indelible mark on the Superstition Mountains’ hiking folklore.

And so, the legend of Gerald the Misguided Giraffe became a favorite campfire story, bringing laughter and a sense of wonder to hikers who dared to dream of unusual encounters amidst the majestic beauty of Arizona’s Superstition Mountains.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Rockin’ Monkeys Unleash Musical Mayhem in the Arizona Desert

Once upon a time in the vast Arizona desert, a group of mischievous monkeys stumbled upon a forgotten rock concert stage. Inspired by the legendary musicians who had graced those very grounds, they decided to form their own band and put on the wildest rock concert the desert had ever seen.

Word spread quickly among the animal kingdom, and creatures from far and wide gathered to witness this spectacle. The monkeys, dressed in funky outfits and armed with instruments they had “borrowed” from nearby campsites, took their positions on stage.

As they began to play, chaos erupted. The monkeys, lacking any formal musical training, started strumming guitar strings with their tails, banging on drums with their hands and feet, and blowing into saxophones and trumpets with their monkey-like enthusiasm. The sounds that echoed through the desert were a mix of screeches, howls, and offbeat rhythms.

The audience of animals, including squirrels, rabbits, and even desert tortoises, couldn’t believe their eyes and ears. Some covered their ears in disbelief, while others started dancing uncontrollably to the chaotic tunes. The desert became a wild, spontaneous dance floor as creatures of all shapes and sizes boogied to the monkeys’ uproarious melodies.

As the monkeys continued their performance, the desert sand began to vibrate with their energetic beats. It seemed as though Mother Nature herself couldn’t resist joining in on the fun. Cacti started swaying to the rhythm, tumbleweeds rolled in time with the music, and even the sun decided to set to the monkeys’ catchy tunes, casting a spectacular orange and pink glow across the desert sky.

The monkeys, oblivious to their lack of musical prowess, carried on with their rock and roll adventure. They jumped off the stage, swinging from tree branches and hanging upside down as they shredded guitar solos that defied all musical norms. Their wild energy and infectious spirit swept through the crowd, turning skeptics into die-hard fans of this unconventional monkey band.

As the concert came to an end, the monkeys took a bow, their faces beaming with pride. The desert erupted in applause, animal voices blending with the rustling wind. It was a standing ovation for the monkeys’ sheer audacity and ability to turn the desert into a magical rock concert venue.

And so, the legend of the rockin’ monkeys of the Arizona desert was born. Every now and then, the winds still carry echoes of their wild music, reminding us that sometimes, the most unforgettable performances come from the most unexpected places.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Slow and Low or Fast and Furious – Which Is Best For You?

When discussing exercise trends, modalities, and program approaches, it becomes pretty easy to see why this can become the topic of a never-ending conversation. Most everyone has a notion for what they believe is right.

Rather than forming a right or wrong position, this article intends to provide an evidence-based approach centered around research and experience for best practice approaches in regards to tempo in three key fitness areas: session, strength, and cardio.

Should each be done Slow and Low, Fast and Furious, or Somewhere In Between?

Session Duration:

A point of pride for many recreational exercisers is to boast that they work out for an hour, an hour and a half, and sometimes up to two hours daily. The intention is to communicate a statement of commitment. 

However, if you ask many participants in professionally structured/facilitated fitness programs how long they workout each day, most will say they feel sufficiently challenged (and then some) in just thirty minutes twice to three times per week.

Why? What is the difference? Efficiency!

Numerous studies show that the best overall exercise adaptations for fitness conditioning occur in concentrated and focused sessions. When programmed in a fashion that allows for continual movement, metabolic, cardiovascular, hormone, intra-muscular, and neurologic adaptations are improved while stress hormone response (cortisol) is minimized. 

Those who are willing to minimize or forgo socialization and minimize rest breaks in their workouts are well rewarded with quickly realized fitness goals while tolerance and focus is vastly improved!

Verdict; when it comes to your session duration, it is better to go Fast and Furious, keep your body moving, minimize distractions, and be a good steward of your time!

Strength training:

A widely accepted train of thought believes that pushing out repetitions quickly in strength exercises is the best way to go; faster is more and therefor is better. Is this true?

Regarding the vast majority of strength exercises, the answer is no. Slow and Low produce the best overall results. Why?

Numerous factors are at play, and all are positively affected by a slower repetition tempo. Muscle metabolism (chemical fuel for contractions), neurologic connections (brain to muscle), and motor skill development are at the top of the list.

The slower a repetition is performed, the longer the amount of time under tension. This technique allows you to develop functional strength with less weight (improving safety), enhance the quality of muscle contractions through conscious control, and improve connective tissue strength (ligaments, tendons, insertions). 

Additional benefits with this technique can be realized in greater bone density development and improved joint health for aged, worn, or arthritic joints.

Verdict: Slow and Low is the way to go when doing a strength exercise!

Cardio training:

Should you train more like a quarter horse or a plow horse when doing your cardio exercise? BOTH!

The adaptations for cardio are quite a bit different than that of strength and should be exercised accordingly. 

Why? There are two systems that are improved with cardio exercise: aerobic (endurance) which is fueled by oxygen, carbohydrate, and fat. Then there is the anaerobic (short burst) system, which is driven by Adenosinetriphosphate (ATP) and Creatinephosphate (CP) (Phosphocreatine fuel systems).

Both systems are essential to develop through regular exercise, but it is important not to exercise them both within the same session. 

Why? Enzymatically they are two completely different processes, and for efficiency, it is better to train for endurance on one day then train your burst training on another day.

What happens if you choose to do just one and not the other? 

For you to consistently train endurance cardio alone can lose its adaptive efficiency pretty quickly. Adaptation to this lower energy demand process happens very quickly and must be continually progressive to be effective.

Whereas, training just burst (anaerobic) exercise too frequently can lead to over-training and quickly get a 55+ adult too much of a good thing.

The best practice is to alternate between the two at least once weekly.

When properly utilized, exercise is a valuable tool that can produce life-changing benefits & rewards and facilitate the quality of life you have worked so hard for!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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