Common Questions Q & A
The other day I made a post asking the “Most Common Questions in all things fitness” I was planning on picking a question and making a blog post on it. I thought about it for a few days and I was not able to focus on just one. Over the next couple of weeks I do want to focus on these topics and make an article on each question, but today I am going to take a look at the questions and do a Q&A.
“How to lose weight as you age?”
It is much harder to lose weight as you age. When you are in your teens and early 20s you can whip yourself back into shape quickly. You can have an occasional cheat, sometimes even a daily cheat and you are still able to lose weight. As you age you can get away with less. Depending on your genetics, you can get away with nothing. If you are really trying to lose weight, you have to measure how much you really want to sacrifice.
Changes your body goes through as you age as it relates to weight loss and fitness level. Is there a certain age for your fitness plateaus?”
As you age you start to lose muscle, decreased metabolism, and it takes longer to recover. It takes longer to recover from intense workouts, and you heal slower from injuries. There is not a certain age where our fitness plateaus, but it is a certain age for each individual person. This is more complicated than just picking a number. It is cumulative over broad range of topics:
Past injuries: Did you play sports and suffer injuries? Were you in a terrible car accident. Any of these things can shorten your fitness prime.
Healthy habits: If you have lived an unhealthy lifestyle for over 20 years your health can take a precipitous fall. If someone has lived an unhealthy lifestyle from age 15 to age 35 then there is a chance that person will have a lower capacity and potential than someone who has lived a healthy lifestyle for 20 years.
“Which is a good balance for exercise (weights and or running?”
The answer is exactly. You have to balance out weights and or running. You cannot, or should not do it all. For example, if you are a weight lifter it would be a mistake to add too much running. If you are a runner, it is great to cross train, but if you add too much weight lifting without pulling back on the running it will have a negative impact.
If you are a weightlifter you can get away with running once or twice per week. You can do different forms of cardio. Sprints, intervals are different. If you are a hardcore running then weight training 2 to 3 times per week will suffice.
“How to heal injuries without losing fitness.”
It depends on the situation. But if I were to generalize this I would recommend finding alternative forms of a consistent workout. For example: I used to do Crossfit. If you are unfamiliar with the program all of the workouts are measured and timed. As a result, you are doing the workouts as quickly as possible. One day I did a workout where I had to perform box jumps. Normally when I do box jumps, I jump on top of the box and step down carefully to avoid injury. In this particular workout instead of stepping down, I jumped down and bounced back. I ended up getting one of the fastest times of the day but I paid the price. When I was in the Army I had a bad case of plantar fasciitis. I had to get a special note from the doctor where I was allowed to minimize my running as long as I was able to pass the physical fitness test. Everything was fine until that day. The plantar fasciitis came roaring back. I was in so much pain that I was not able to run or jump for 6 months. In that time I was worried that my fitness level would plummet. I ended up getting in some of the best shape of my life. I was able to bike and row instead of run. I was still able to lift and over the six month period I notice my fitness increase instead of decreasing.
If you have an injury, you can give me a shout and I will be able to give you tips and ideas!
There were more questions but I am going to do part II next week. The week after I will get back to my regular format. I do appreciate the questions!
LEMONY COUSCOUS WITH MINT, DILL AND FETA
1tablespoon olive oil
1garlic clove, minced
1(10 ounce) box couscous (whole wheat or regular)
1pint grape tomatoes or 1 pint cherry tomatoes, halved
1 1⁄2cups diced English cucumbers
1⁄3cup chopped green onion
1⁄3cup fresh lemon juice
2tablespoons chopped of fresh mint
1tablespoon chopped fresh dill
4ounces feta cheese, crumbled
Combine first 4 ingredients in medium saucepan; bring to a boil.
Gradually stir in couscous.
Remove from heat. Cover and let stand 5 minutes. Fluff with fork; cool.
Combine couscous, tomatoes and next 5 ingredients (thru dill) in a large bowl; toss well. Add cheese.
Recipe From Food.com