If you haven’t already heard of the Fitbit, you may be one of the few. Just what is Fitbit and how does it work? Fitbit is a step counter, but much more than just that. It not only counts steps but also acceleration, intensity and patterns. It’s far more precise than other older devices that simply measured numbers of steps. It uses the motion patterns of your walk and sets a threshold where that amount of motion counts as a step. It uses your height and sex to determine many things, like running stride and the amount of calories burned. Although, newer models actually use a GPS application to track stride. Some measure heart rate and use it in the calorie burning calculation.
You may get a false sense of security from these trackers if you’re just tracking steps.
If you’re new to fitness, a Fitbit or other tracker could be a great way to get motivated to keep active. It does have its limitations, though. First, many of these trackers notify you that you’ve hit a goal of 10,000 steps that day and you’re done. There’s no need to go any further, right? That’s not necessarily true. The 10,000 steps is an arbitrary number from research in the 1960s in Japan. It’s based on the number of steps it took for a Japanese man to burn 3,000 calories. Newer Fitbits track all sorts of things, not just steps. So if you’re technology smart and learn to use it effectively, you’ll get a clearer picture of your workout.
Many studies show these types of trackers are ineffective.
It’s like getting membership at the gym. Just buying a membership won’t get you any healthier, thinner or fitter. The same holds true for a Fitbit. You have to dedicate yourself to using the information it provides and actually working out to get results. Just wearing it won’t help. Some studies not only provided financial incentive to use the tracking device to get fit and showed no marked improvement, until that financial incentive was removed and their level of progress dropped further. These are older studies, but demonstrate that just owning a device isn’t enough. You have to want to succeed.
You know your lifestyle and what works for you.
If you’re one of those people who love a challenge and compete with fervor to win (even at baby shower games), then the Fitbit could be a real plus for your new program of fitness. However, you can also get the same rush by working out at the gym and tracking your results. Whether a device tracks you or you do it by noting the number of reps or amount of weight you lifted, it’s all the same. For those couch potatoes, even if 10,000 steps is a random number, if a Fitbit gets you off the couch and walking more by reminding you to do it, it’s well worth the money.
- Don’t give up your membership at the gym so you can afford a Fitbit or quit tracking your own results an letting the device do it all. These devices are helpful, but not the final word in fitness.
- While there’s a danger that you won’t use the Fitbit, there’s also a danger you’ll be dependent on it. You might find yourself glued to the couch while it’s charging, because who wants to move unless it’s counted?
- These devices track the workout you do, but don’t create a program that’s designed specifically for your needs. It also doesn’t show you how to adjust the workout or when to make it harder. It’s simply a tracker.
- While you’ll get a report on how many calories you’ve burned, it’s based on an alga rhythm not a true measure. It can give you a false sense of security without counting calorie intake. Sticking with a healthy eating plan and program of regular exercise is the only true way.
Everything you do to help keep yourself healthy, from working out to healthy eating, improves your brain. In fact, studies show that exercise boosts cognitive thinking. As you age, memory often slows and those simple words seem illusive. Taking even more action can help ensure this doesn’t happen. There are foods that boost your memory that may already be part of your healthy diet, but by increasing the amount you eat each day, it helps ensure better brain health and keeps your mind alert and enjoying a good memory no matter what your age.
Try some extra spice for better brain health.
You may have already heard of using turmeric to boost your brain functioning. It’s become quite popular, particularly with elderly people and those suffering from early onset Alzheimer’s. There are a lot of studies showing that the component curcumin found in turmeric, which is both anti-inflammatory and antioxidant, can actually enter directly into the brain and benefit individual cells. Other studies show it may benefit memory and the brain by preventing or clearing amyloid plaque that’s associated with Alzheimer’s. Pair it with black pepper for a boost in its effectiveness. Sprinkle some cinnamon on your oatmeal to get more alert and fight inflammation. Just smelling it has been shown to help brain functioning.
Don’t forget to consume lots of Omega-3 fatty acids.
Your body and brain requires a balance of Omega-6 fatty acids to Omega-3. A ratio of 4 parts Omega-6 to 1 part Omega-3 is ideal. Unfortunately, the American diet is closer to between a 12 to 1 ratio and a 25 to 1 ratio. That imbalance takes its toll on your brain. It can cause aggression, depression and decline. The brain needs fat to function. About 60 percent of the brain is fat and half that amount is Omega-3 fatty acid. It’s a primary building block of the brain. Lack of Omega-3 has been related to age related decline and even Alzheimer’s. Make sure your diet contains fatty fish like salmon, walnuts, eggs, chia seeds, flaxseed and other food high in Omega-3.
Eggs not only help boost Omega-3, they provide choline.
Choline helps boost your memory, but eggs also provide other B-vitamins that aid in brain functioning. While walnuts are a good source of Omega-3 fatty acids,, they and other tree nuts contain nutrients that also aid in cognitive functioning. There are many studies that show the benefits of eating nuts frequently and one of those is improved memory. Grab some red and orange peppers or citrus for added vitamin C. It’s an antioxidant that also protects the brain.
- You may already know that caffeine from coffee helps the effectiveness of a workout and improves your mood, but did you know that green tea is even better. It has other components like L-theanine that keep you alert AND relaxed. Green tea’s polyphenols and antioxidants help protect and boost memory.
- Make sure seeds are part of your trail mix. They contain oodles of nutrients for brain health. Small dark chocolate chips can be, also. The flavonoids in dark chocolate improve memory and your mood.
- Eat those green veggies, especially Brussels sprouts and broccoli. They contain anti-inflammatory nutrients. Inflammation is directly linked to Alzheimer’s and dementia.
- Blueberries and other purple or blue fruits and vegetables should be part of your meal. The blue comes from anthocyanins that are antioxidant and anti-inflammatory. They help boost memory and lower the risk of short-term memory loss.
I get a lot of requests from clients in Boise, ID for fitness tips for men in their 40s. That’s because staying fit is not only more important the older you get, but also far harder. It takes more perseverance to get or stay fit than it did in the 20s or 30s and longer to build the muscle tissue you hope to achieve. That doesn’t mean it’s impossible. It’s very possible and definitely worth the effort. The sooner you start with the program, the better. Muscle mass loss begins in the 30s, so by the 40s it’s well on its way.
The goal is never too big to achieve.
Maybe it’s more than just building muscle mass that you need. Maybe you need to shed weight…lots and lots of weight. Don’t despair or get overwhelmed. You have to break it down to smaller goals that are easier to accomplish. Start by finding out what you CAN do and where your limits are and work from there, increasing the amount of weight you lift or the number of repetitions as you go. Whether you’re trying to shed weight or just build muscle tissue, a healthy diet is also important.
You have to start somewhere.
On the other side of the coin are people who hesitate to begin for a number of reasons. You know that it’s not going to be overnight and might want to wait to start a program for just the right time. That perfect time never comes and you continue a downward spiral. You have to start somewhere and sometime if you want to stop the slow wasting of muscle tissue, so why not right now? You can begin simply, by getting more exercise walking. Start working out at a gym with a personal trainer for the best results. The trainer will create a program specifically to help maintain muscle mass and build it.
Combine your strength training with other types of fitness training.
You need more than just strength training to get fit. You need flexibility training to increase your range of motion and prevent injury. You also need endurance and balance training. Consider getting several types of training at once. HIIT training with weights can address both cardio and strength. Depending on the exercises used, it could also include flexibility and balance. Core strength is important and can also help you increase your fitness in all areas.
- When trying to build muscle mass, consistency is the key. You won’t get the results you want if you only do few session a month. You need to create a workout you can do three times a week and stick with that schedule.
- Eating healthy is extremely important. It provides the nutrients to build muscle tissue. Making sure your diet contains adequate protein, vitamin D and omega-3 fatty acids for muscle building, as well as other nutrients to keep your body functioning in a healthy manner.
- While men may worry about building muscle tissue, women should, too. Loss of muscle tissue can lead to osteoporosis. Strength training can reduce the potential for bone loss.
- One reason weight loss is more difficult as you age is that you have less muscle tissue, so you burn fewer calories. Muscle tissue requires more calories than fat tissue does, so you’ll burn more calories 24/7.
It was just this morning. I was in my usual morning daze, coffee in hand. Focused on making my way to the break room, I overheard a conversation that immediately provoked me from my coma-like state. “I can barely walk because my legs hurt so bad,” they said. It was not that I wanted to eavesdrop on the conversation, but it was my client participating in a group class. In that moment, I certainly hoped I was not the cause of the alleged leg pain as it had been at least three days since we last trained. Naturally, I tuned into the remainder of the conversation. Long story short, the culprit was a ridiculously high volume of back squats the day before. OUCH! The inadvertent eavesdrop session left only one question: why?
Throughout an individuals’ life, and regardless of professional athlete, exerciser, or straight-up gym enthusiast, everyone has a goal. A reason they do what they do. Maybe it’s dominating Boise’s 13-mile uphill race, Robie Creek, a little faster this year. Perhaps that next powerlifting or weightlifting competition has your name on it. Or maybe, you just want to feel and move better.
Nevertheless, a goal has been established and you have given yourself a reason, a why. One thing I want to make clear: goals are not without challenge. Goals are not without pain. Having said this, how can you not only reach your goals but continue past them without injury? Have a plan and STAY IN YOUR LANE.
Personally, I love competition. Training for something specific not only gives me a goal but drives me to better myself. It challenges me to make specific sacrifices. One of my favorite quotes comes to mind. Stay the Course! Specifically, train like your favorite athlete would.
Something I believe most individuals miss is that even pro athletes must take rest days. Even Elite Level Crossfitters must follow a periodized (rest time included) training regime. How else did they get that strong? That fast? That conditioned to stop failure in its tracks?
Train hard so that you can rest hard. And before completely destroying yourself, have a reason. Give yourself a why!
Jack City Fitness Fitness Coach