It’s Never to Late!

[Written by Peter Nielsen].
Beginning a new fitness program comes with great benefits at any age. An inspiring example of this Olga Kotella. She worked as a teacher, raised her family and retired at age 65 … and what an amazing retirement! At the age of 77 she began training in track and field and went on to earn 37 world records and win 750 gold medals in nonagenarian track-and-field events around the world by the time she turned 95! Her story is inspiring, and that is only part of her legacy.
In 2012, when Ms. Kotella was 93, she traveled to the University of Illinois from her home in Vancouver to take part in a study that compared her brain to the brains of 58 active women between the ages of 60 and 78. Scientists at the university were especially interested in her because she had started her fitness training at an advanced age and they felt she could shed light on the effects of exercise on seniors. For the study, participants underwent MRI brain scans, cognitive tests, and a treadmill fitness examination. The study was published in the journal Neurocases.
Her brain appeared younger than her age. The white matter of her brain — cells that help transmit messages from one part of the brain to another — had fewer age-related abnormalities than is usually seen in people of comparable age. Her hippocampus, which is involved in memory, was larger than that of the other participants closest to her age. In other words, her brain was younger than her age.
At that point, the question for the scientists became more focused … did becoming an athlete late in life improve her brain’s health or did a healthy brain help her to become a celebrated athlete? Trying to find an answer, the scientists then conducted another study, published last month in PLOS One. Researchers again scanned the brains of older men and women between the ages of 60 and 80, tracking the levels of oxygen delivered to cells as a method of determining brain activity. They also measured the participants’ aerobic capacity and closely monitored the amount and intensity of their activity for a week. In this case, none of the participants were athletes.
The result? The most physically active elderly participants, had healthier patterns of brain activity than the less active participants — particularly in improved memory , cognition and more robust connections between different brain areas.
More studies are underway to see if a fitness regimen can actually reverse the effects of aging, but the overwhelming improvements to daily life –at any age– are undeniable.
Be inspired! Get moving! There’s so much at stake!
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For a Healthy Heart

[Written by Peter Nielsen].
We don’t need to be convinced about the importance of a healthy heart. Every year approximately one of every four deaths — 600,000 people — in the United States are the result of heart disease. It is the leading cause of death for both men and women, and a major cause of disability around the world. We are all at risk, therefore it is absolutely vital that we understand that foods we eat and the amount of activity we take part in dramatically affects the overall health of our heart. You can prevent and may even reverse heart disease!
Research has shown that regular training can help fend off the major heart attacks by improving triglyceride counts, cholesterol levels, blood pressure, glucose metabolism, and reducing body fat. Strength training, aerobic exercise, and flexibility training work together to build a healthy, strong heart.
Strength training. Researchers from Harvard studied 44,000 men and found that those who lifted weights for 30 minutes or more a week reduced their risk of heart disease by 23 per cent. Strength training conditions your heart to work better when you have to lift and carry heavy objects, so your blood pressure and heart rate are lower during everyday chores.
Aerobic exercise. Aerobic, or cardiovascular, exercise is an activity that increases breath rates and spurs deep breathing. It includes walking, running, swimming, and dancing. Aerobic machines in gyms include rowing machines, treadmills, stepper and elliptical trainers. Aerobic exercise strengthens the heart muscle by improving the body’s ability to extract oxygen from the blood for the body’s use while improving metabolism of fats and carbohydrates to energy.
Flexibility training. Stretching helps relax and lengthen your muscles, encourages improved blood flow, and helps to keep you supple so you can move more easily. A study published in the American Journal of Physiology, found that while regular exercisers generally have been found to have lower rates of cardiovascular disease, participants who could not reach to or beyond their toes in the sit-and-stretch test were more likely than their flexible peers to have higher systolic blood pressure! Another recent study found that middle-age and older adults who undertook a stretching exercise regimen significantly improved the flexibility of their carotid artery, which carries oxygen-rich blood to the brain!
Small changes to your diet is another important and effective way to reduce your risk of cardiovascular disease.
• Reduce fat consumption, especially saturated and trans-fats.
• Eat more fruit and vegetables, wholegrain food and soluble fiber.
• Reduce salt to maintain lower blood pressure.
• Grill, bake or steam food rather than frying.
• Limit intake of trans-fats from processed food.
• Eat at least two portions of omega-3 rich fish, such as salmon, each week.
If you are overweight, you may increase the risk of heart disease as much as eighty percent! Eat a healthy diet and , take regular exercise, and you’ll live healthy, strong and long!
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Why You Need to Train Legs…

[Written by Peter Nielsen].
Leg day is the easiest session to skip in the gym. Leg training is tough — no doubt about it — and it can be tempting to forget your leg workouts in favor of easier training sessions or missing the gym altogether. Many guys and girls prefer to focus on the showier muscles — arms, abs, shoulders and chest — but leg training has many benefits that go beyond aesthetics. No matter how big your upper body is, Not training your legs will stunt your potential for your overall body. Having small legs will make your physique look odd at the least, if not ridiculous too. I was called chicken legs by a man who was like a second dad to me, my Brooklyn manager Dr Julie Levine who owned R & J Health studio. Those words were rocket fuel for me, it motivated me to prove him wrong, which thank God I did. In bodybuilding contests, judges don’t look at muscle mass in one area — they look at your whole package. This includes proportion and symmetry criteria, so if your legs are lacking, you won’t get far in the bodybuilding game. Even if you’re not looking to compete, small legs don’t look good when you’re at the beach or strutting your stuff in shorts.As you get older your legs become your best friend, helping you get out of a chair or car or bath tub.
For sport and athletic performance, working out your legs is vital, according to a 2013 study. A bigger squat, dead lift and power clean will translate to running faster on the sports field and jumping higher on the basketball court. Even endurance athletes can benefit from stronger legs. You’ll also build strong knee, hip and ankle joints leg training, reducing your risk of injury.
Think you need cardio workouts to burn fat? Think again. Training your legs, particularly with multi-joint compound exercises, burns a higher number of calories than easier upper-body moves such as biceps curls or lateral raises. This leads to increased fat loss, which is also partly caused by the release of hormones you get when training legs. Your leg muscles are so large that this hormonal response can even help you build upper-body muscle mass.
Weight-bearing exercises and resistance training are crucial components in the prevention and management of osteoporosis and arthritis. If you’re using weight training purely to keep bones and joints healthy later in life, do front squats, stiff-legged dead lifts, calf raises, leg presses and any other challenging leg moves that take your fancy. If you’ve been diagnosed with a bone or joint condition, however, and are looking to training to manage your condition, consult with your doctor and a fully qualified trainer before starting a routine.
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On The Hunt With Dunham’s

Introducing a wide range of gear to help the challenges of the season.
Soon the trees will have turned, the leaves will have fallen, and the deer will be rutting. Big bucks will be up and about, and hunters will take to the field.
We look at some things one should consider before heading out in the field. And because it’s timely, we’ll also review the concealed-carry handguns that are available at Dunham’s.
A gun safe is a great investment for every hunter. Before you even think about getting ready for the hunt, protect your weapons and family with a secure safe.
A safe provides peace of mind. And today’s safes are not only fire and water resistant, they’re also high tech. Biometric locks open with a touch, but are as secure as a combination lock.
Dunham’s offers tree stands for every hunting situation. Elevation makes you less visible and masks your scent.
Don’t forget the rest of your gear. Dunham’s offers an extensive range of equipment that no hunter should be without.
Among these is a fire starter that can help ensure you’ll be able to generate a flame when you need it. It’s a great tool for the hunter. Every hunter needs a knife suitable for field dressing game. Dunham’s offers numerous models. Keeping meat cool until you can get it home is essential. That’s why Dunham’s stocks YETI coolers.
Don’t forget your underwear! And outerwear. Dunham’s features Under Armour apparel for the hunt. Camo gear makes you less detectable as do scent-control base pants.
Attractants bring game to where you are. Dunham’s stocks attractants from Wildgame Innovations that mimic the smell and taste of things deer find delectable. Stock up and be ready for the hunt.
Since hunters understand firearms, concealed carry is a relevant topic. Today’s handguns are not only powerful, they can be concealed in your pocket. With offerings from both Ruger and Smith & Wesson, Dunham’s has a firearm that will meet your needs.
-Deer Abby
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