{"id":18,"date":"2014-06-17T21:22:17","date_gmt":"2014-06-17T21:22:17","guid":{"rendered":"http:\/\/skidome.org\/skidome2\/?page_id=18"},"modified":"2021-12-13T21:12:07","modified_gmt":"2021-12-14T02:12:07","slug":"exercise","status":"publish","type":"page","link":"https:\/\/skidome.org\/Skidome3\/?page_id=18","title":{"rendered":"EXERCISE"},"content":{"rendered":"\n

Disclaimer- <\/span><\/b><\/i> Warning: before any physical exercise you should check with a health professional. Get your Physical, EKG, Blood Work, Cholesterol, Chest x-ray, and go over family history.  I am not a health professional, nor fitness expert, just an average joe<\/b><\/strong>. <\/span><\/span><\/p>\n\n\n\n

You can increase your range of motion by as much as 20-30 percent at any age.<\/span><\/b> <\/p>\n\n\n\n\n\n

Our body sensors only report pain, Our brains get headaches but to see inside the body takes medical science. Even with insurance, you have to be the health manager. <\/p>\n\n\n\n

What can you do?<\/span>
– Before 50 get baselines.
Talk to relatives and get a good history of issues.
Know your Total Cholesterol, HDL, LDL<\/b>
      Blood Pressure  <\/b>
      Height, Weight, Waist measurement<\/b>
      Fasting  Sugar, A1C<\/b>      Vitamin D <\/strong><\/p>\n\n\n\n

The kidney eGFR test will show the percent of function.<\/p>\n\n\n\n

As we age more preventive tests like a colonoscopy.<\/p>\n\n\n\n

Don’t forget your vaccines, most need a regular update and some booster. Tetanus\/w whooping cough, pneumonia, flu, shingles. <\/p>\n\n\n\n

Food Intake matters a lot- I was able to change portions and types of food along with avoiding most sugar and HFCS High Fructose. https:\/\/nutritiondata.self.com\/<\/a> <\/p>\n\n\n\n\n\n

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YOGA<\/strong><\/span><\/p>\n\n\n\n

Yoga Basics <\/a> It is great to learn balance, stretch your body, and create energy<\/span><\/p>\n\n\n\n

Stretching<\/span><\/b><\/p>\n\n\n\n

stretching.name (skiing)<\/span><\/a><\/p>\n\n\n\n

stretching.name (snowboard)<\/span><\/a><\/p>\n\n\n\n\n\n\n\n

WHY: At my desk job my heart rate is under 60 BPM, At Rest <55. Cardio is important to keep your heart muscle in shape. At 58 the calculation is (220 – Age) x 80% = 129.6 Target heart rate. I can go a max of 140. See how much the target range is compared to at rest or at desk. <\/p>\n\n\n\n

Walking on flat will ned get heart up enough unless going up an incline.<\/p>\n\n\n\n

How Much Cardio – something is better then none at all. Bike, or use other cardio methods and shoot for 15 mins 3 x a week. Anythign that gets your heart going will work. Make it fun.<\/p>\n\n\n\n\n\n\n\n

EX RX is a place that covers it all in detail<\/a><\/p>\n\n\n\n

5 X 5 Strong Lifts<\/a> – Best way to save time at the gym or home 5 compound lifts.<\/p>\n\n\n\n\n\n\n\n

One great way to build strength, rehab from an injury, and be able to do perform at home.<\/p>\n\n\n\n

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