Exercise to Break the Age Barrier

This 10-point antiaging exercise plan focuses on the parts of the body most vulnerable to the aging process. Of course, aerobic exercise is just as important as these body-building weapons. By doing both aerobic and strength training while eating a low-fat diet, you have a perfect combination to slim down and shape up.

Include one aerobic workout of 30 to 45 minutes in length at lease three to five times a week. Do this with a brisk walk, a healthy jog or an aerobics class of your choice. Perform the 10 exercises below three times a week, with one to three sets of each exercise. Shoot for 8 to 12 repetitions per exercise. When weight and machine are used, always begin with a low, comfortable level of resistance. Increase the resistance slowly, over time, and never to the point where you are straining or feeling any discomfort. If you're out of shape, or have a medical problem of any kind, get specific clearance from your physician before beginning any exercise program.

1. Abdominal Curl-
 

• Targets: Back pain, potbelly, abdominal muscles. Lie on your back with your knees bent, fingers lightly touching ears. You can place your hands behind your head as long as you don't use them to pull your head forward. Slowly curl upper torso only until shoulders leave the floor. Hold for a few seconds, go down and repeat, inhaling as you go down. If this is too difficult, keep your arms at your sides.

• Targets: upper-body strength, posture. Lie on an exercise bench with your knees bent so your feet are flat on the floor. Grasp dumbbells or a barbell (if you're using a barbell, be sure to have partner to spot you) with your hands slightly more than shoulder-width apart. Slowly lower them to your chest. Press the dumbbells up until arms are fully extended, with elbows almost locked. Repeat.

• Targets: Osteoporosis (forearm), biceps strength. Hold the barbell with both hands, palms facing up. Stand with the bar at arm's length against your upper thighs. Curl the bar up in a semicircular motion until your forearm touches your biceps. Keep your upper arms close to the sides of your body. Lower the bar slowly to starting position using the same path.

• Targets: Mobility, knee stability and padding. Sit in a "leg machine" with feet under pads. Straighten knee out, then lower food back down. Do 8 to 10 times. Switch to other leg. (Use ankle weights if you don't have a machine.)

• Targets: Posture, back flexibility, osteoporosis. Put feet close together and place the dumbbells outside of each foot. Bent forward and grasp dumbbells. Keep knees slightly bent and torso parallel to floor. Pull dumbbells straight up to the sides of your chest. Keep your head up and your back straight, and don't let the weight touch the floor.

• Targets: Shin splints, knee stability, calf strength. Place a raised object on floor about 12 inches away from the end of the bench. Sit at the end of bench. Hold barbell on upper thighs (use a pad) about 3 inches above knees. Place balls of feet on object and raise up on toes as high as possible. Hold position momentarily, then return slowly to starting position.

• Targets: posture. Sit on bench with back straight, head up. Place both hands on forehead. Push head back as far as comfortable while resisting with neck muscles. Use only moderate resistance. At low position, push head back up in semicircular motion as far as comfortable. Resist with neck muscles. Do 10 repetitions. Then place hands on back of head and repeat movement in reverse.

• Targets: upper-body straight, posture, rotator-cuff protection. Sit on the end of a bench with your feet firmly on the floor. Hold dumbbells with your palms in, arms straight down at sides. Raise the dumbbells in a semicircular motion a little above shoulder height. Pause for a moment, then lower to starting position using the same path. keep arms slightly bent.

• Targets: knee protection, mobility, muscle balance. Lie face down on a "leg machine," holding on to front of the machine. Curl your legs up until the calves touch the upper parts of your thighs. Return to the down position and repeat. If you don't have a machine, a partner can provide resistance.

• Targets: osteoporosis (hip bone). Place ankle strap (or weight) on left ankle. If you want, you can hold on to a waist-high object in front of you, for balance. Keeping leg straight, knee slightly bent, raise left leg until thigh is parallel to floor. Return to starting position. Keep your back straight.

 

Martial arts literally means the arts of war and in specific usage refers to various techniques of hand-to-hand combat - most notably karate - developed in the Far East. The martial arts can be an ideal hobby for anyone who wants to gradually improve himself, learn new skills,  increase body flexibility and learn the self defense. One of the nice things about it - is that when you look back on what you have accomplished after a while, you will be astonished to realize that you are now able to do thing that had previously seemed completely beyond your ability, or even potential. And that kind of revelation can be wonderfully inspiring, for if you can now do things with your body that you would not have dreamt possible a year before, imaging the potential for achievements of the mind.

Flexibility

The martial arts are supremely effective for increasing flexibility in virtually every part of the body. Typically, at least one-third of the entire class time may be given over to warm-up movements. Every part of the body, from neck to ankles, comes in for its own share of full-range exercise. When you're just beginning, these warm-ups should naturally be done gently. A good rule is to just barely touch the point of discomfort, but never go beyond it. If you practice three times a week, you will notice a definite improvement in flexibility after about a month, and after three or four months, you will probably be amazed at the progress you have made. Just don't rush things, and learn to ignore the exhortation that your instructor may be offering (and that are more appropriate for a 17-year-old than they are for you).

Relief of Low Back Pain

Most Chronic low back pain is the result of muscle tension, particularly in the area extending from the lower back to the back of knees. It's just this area that is stretched and relaxed the most by the martial arts. Leg raises (done in warm-ups) and kicks of all kinds are particularly helpful in achieving the desired results. The Korean martial art known asTae Kwan Doprobably involved more kicking than any other form, but there is sufficient leg action in Japanese, Chinese and Okinawan martial arts to do the job nicely. Again, take it easy at first. Be patient. After one or two months, you should notice a definite improvement in chronic stiffness and a reduction in twinges of pain.

Strengthening the abdominal Wall

The abdominal strength and tone of martial arts practitioners is phenomenal, yet they do not sit-ups. instead, they work their abdominal muscles by endless repetitions of leg raises and kicks, which call the stomach muscles into play. Developing stronger muscular support up front for your internal organs is - as you may know - a very good means of helping to alleviate low back pain.

Exercise Therapy

Designing a Personalized Exercise Program