7 Essential Fitness Goals and How to Achieve Them

We all wish we were faster, fitter, stronger and slimmer, but most of us don’t know how we can ever achieve all of these fitness goals. Here we show you how:

How to run faster

Cross training, fuelling your body correctly and enabling your body to recover between runs are all great ways to improve your running performance, and ultimately if you achieve all three of these training tricks you will be able to run faster.

However, in addition to these tricks you should also work on your leg cadence. To do this, incorporate ‘strides’ into your easy runs. For example, once you’ve completed an easy run, sprint at around 85 per cent maximum effort for between 75m to 150m. Then, walk the same distance to recover. Repeat this between six to 10 times, depending on your fitness levels.

Remember though, this is supposed to be an easy session. Don’t work too hard or else it will become another tough training day and your body won’t have had the chance to recover.

Completing strides at the end of some of your easy runs will increase your leg speed and help you to run faster.

How to burn fat

Burning fat is something most of us would love to be able to do. One way you can achieve this fitness goal is by lifting weights. When you lift weights you build lean muscle. This kind of muscle is great if you want to burn fat because for every pound of muscle you possess, you burn around six and a half calories per hour. So, the more muscle you have, the more calories you should burn.

To lose fat you should also incorporate healthy dairy foods into your diet. Most people who want to burn fat may avoid dairy products, but scientists have found that when people eat foods that are rich in dairy they absorb less fat.

How to lift heavier weights

If you want to lift heavier weights you need to improve your strength. To do this, begin to lift the weights you currently use, but lift faster. A study in Alabama found that people who lifted their weights more quickly - lifting their weights up within one second and lowering them down within one second - were able to lift 250 per cent more compared to those people who lifted their weights for five seconds and lowered them for 10.

Never sacrifice your lifting technique in order to lift faster, but if you can maintain good form whilst lifting fast, try to lift more quickly during some of your strength sessions. Using this technique should help you to become stronger and lift heavier weights.

How to improve agility

Agility is often underrated, but if you’re agile you’ll be able to change direction quickly, which is key if you play sports like football, rugby or tennis. You can boost your agility by improving your ability to turn, pivot and move your body quickly. Performing certain exercises regularly, such as the tire or ladder drill, could help you to achieve this. You should also try to work on your balance and your suppleness if you want to improve agility. Try Pilates or spend time stretching every week.

How to create a strong core

If you want a strong core you need to stop doing crunches and instead switch to your gyms TRX machine, the Swiss ball and the medicine ball. Using these three pieces of equipment enables you to do hundreds of core strengthening exercises. The variety of exercises you can complete using these exercises is key to developing a strong core. This is because if you only completed a handful of core strengthening exercises your body would adapt to the challenge, and you would not continue to progress at the same rate you would have done had you done a new exercise.

How to improve recovery

Eat a combination of protein and carbohydrates soon after a tough session, such as oats, Greek yoghurt or a tub of cherry compote. Eating these kinds of foods will help repair your muscles. You will also replenish lost nutrients.

To improve recovery, you should also buy a foam roller. This budget-friendly tool is one of the most effective and easiest ways you can aid your muscles recovery. 

How to improve flexibility

Before a workout you should complete a dynamic stretch session. This will help to improve flexibility within your workout. End your sessions with a decent cool down too.

As well as your warm up and cool down work, do some stretching sessions throughout the week. Stretching may not feel like you’re getting much of a workout, but they’re vital for improving your sporting performance. If you tend to skip stretching sessions, you might benefit from attending Pilates or yoga classes.

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The benefits of yoga for over 50s

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When it comes to exercise, yoga is most definitely in vogue – all over the country yoga studios are opening and offering classes for beginners right through to experts.

The list of benefits is nearly endless – practicing yoga regularly can improve balance, moderate pain, increase flexibility and even improve sleep quality and fight depression.

Over 50s often complain of feeling stiff, particularly after sitting still for a longer period of time like a car ride or through a film. You might even notice you’re not as flexible as you used to be, and find tasks like bending down to tie your shoes or reaching to the top shelf not quite as effortless as they once were.

If any of that sounds familiar, why not consider yoga? There are great beginner classes that can help you learn the basics when you’re starting out, plus excellent online fitness videos and DVDs that can teach you the poses and help you practice in the comfort of your own home.

Not quite convinced? Here are some of the other benefits of practicing yoga as you age…

It’s low impact

Many fitness experts recommend low impact workouts for the over 50s because in general these exercises put less strain on joints and bones. Yoga is a great example of a low impact workout – it’s gentle enough but still offers some cardio and lots of excellent resistance training and stretching to help build and improve muscle tone.

 It can improve your range of motion

Practicing yoga just a few times a week can improve your flexibility and range of motion, something that’s particularly important as we get older. Our range of motion naturally declines as we age and carries the risk of greater injury from falls and can get in the way of daily life.

Yoga is a great antidote to that; regular stretching will help improve spinal flexibility and prevent falls by working on your balance – with each class you will be strengthening your lower body, particularly ankles and knees.

It combats arthritis pain

Yoga is an excellent exercise for arthritis sufferers because it promotes strength and flexibility but is still gentle at the same time. Research even suggests it can reduce pain and mobility problems in people with knee osteoarthritis. If you’re an arthritis sufferer, speak to your GP or physiotherapist about whether integrating yoga into your exercise routine is safe and appropriate for you.

It’s for body and for mind

Exercise of any kind can help improve your sleep quality and relieve stress, and this is especially true of yoga – the practice itself is as much about the body as the mind, and through breathing techniques and meditation, practicing yoga can help you deal with stress and anxiety in the process.

http://www.silversurfers.com/health/diet-exercise/benefits-yoga-50s/

Choosing The Right Yoga Mat - 6 Helpful Tips

Your yoga session will go a lot easier if you have a good yoga mat to exercise on. There are quite a few brands to choose from and so selection can be quite confusing. There are quite a few things to be considered when choosing a yoga mat so that you can get the most from your exercise sessions. While you do need to keep your budget in mind when making a purchase, it is important to consider the following factors as well:
• Thickness of the mat: A thin mat is easy to roll up and carry around and it doesn't take up a lot of space. However, it can be quite uncomfortable to exercise on such a mat because it provides very little cushioning. A think mat is the best option if one want to exercise painlessly.
• Gripping ability: Always choose a mat that has a surface with high traction that can prevent sliding. Keep in mind that you can get quite sweaty during exercise. Also, some mats have a tendency of sliding on the floor.
• Size: If you are on the larger size then you definitely need a mat that is a couple of inches wider and longer than other mats so that you can exercise comfortably on it.

• Durability: Mats made of PVC tend to last for very long without tearing or disintegrating even if you use them often. Cork and natural rubber mats, while being of natural substances, tend to not last for very long.
• Non-allergenic: If you are prone to allergies then you should try out a latex mat before actually purchasing it since you might be allergic to the material. On the other hand, PVC and cork mats rarely result in allergic reactions.
• Sustainability: If you are very particular about using products made from natural materials then natural rubber or cork mats will be your options. However, you do have to be aware of the fact that they do not last very long and that natural rubber has a very strong smell that rarely goes away.
As you can see, you have to take a combination of factors into account when choosing a yoga mat to exercise on. While some factors are personal preferences, others offer you value for money and long term usability. However, you do have to remember that you will only be able to practice yoga properly if you have the right mat to stretch out on.
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Key Benefits Of Performing Yoga For Heart Health

Yoga is an ancient technique that focuses on breathing, meditation, and the body. Practicing yoga instills a deeper awareness of your emotions, mind, and physical well-being, which allows you to be more in tune with your mind, body, and spirit. Those who choose to perform yoga for heart health reasons get the added benefits of improved cardiovascular health along with increased lung capacity, and better respiratory function as a result. It's a great way to naturally decrease inflammation, build muscle, and boost blood circulation.
Four Key Ways Yoga Helps Your Heart
Not only is yoga a good way to stay in shape, it can do much more for you than simply tone your muscles. Here's how it can literally improve the health of your heart.
1. Improves blood pressure.
Long-term blood pressure can potentially damage the walls of blood vessels and weaken the heart, which may cause plaque build-up and possibly narrow and/or block arteries. This condition is the leading cause of stroke and heart attack.
While a lack of exercise and poor diet are key players in contributing to high blood pressure, there's also the element of stress. Yoga practice is a great way to help in treating high blood pressure due to its ability to diminish the body's reaction to ongoing stress.
2. Encourages physical activity.
People who are primarily physically inactive are literally twice as likely to develop heart disease as opposed to those who regularly exercise according to health experts. Yoga enhances flexibility and strength, which greatly improves cardiovascular health.
Studies show that individuals who perform yoga have a much higher tendency to stick to an exercise routine. A recent case study enrolled a group of people who were previously inactive into yoga classes twice a week for a total of 10 weeks and discovered that just by taking the classes the participants increased their likelihood of continuing other physical activities as well.

3. Decreases stress.
When you encounter a certain stressful situation, your brain floods your system with adrenaline in helping you choose to either flee the imminent threat or fight it. This rush of adrenaline causes an increase in your blood pressure and heart rate. While your body's natural response to stress is to protect you, it can also tax your cardiovascular system if you're constantly stressed out. Based on the findings of the Heart and Stroke Foundation, individuals who are more prone to stress suffer a greater risk for heart disease over their less stressed counterparts.
4. Counteracts inflammation.
Inflammation is a result of your body responding to harmful situations or injury as well as stress. However, it's also the culprit of most pathologies, such as heart disease. Therefore, learning to effectively relax by performing yoga may help to diminish stress-related inflammation in the body.
Is Yoga Safe for Everyone?
In general, yoga is safe for virtually anyone. But, there are a few situations where it may pose somewhat of a risk in certain individuals. In such cases, it may be necessary to scale back some of the poses or at least find a temporary alternative.
If you're dealing with any of the following situations or conditions, consult your health care practitioner prior to practicing yoga for heart health.
- Severe osteoporosis
- Balance issues
- Artificial joints
- Some eye conditions, such as glaucoma
- Unregulated high blood pressure
- Severe osteoporosis
You can still practice yoga despite these conditions by taking some key precautions, like eliminating certain stretches or poses. No matter where you are in terms of your general health, it's important to start out gently and slowly at first.
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