Ward off Alzheimer's by keeping your body & brain in shape

By Kimberly Garrison, Daily News Personal Fitness Columnist

 

A NEW STUDY has delivered compelling evidence that diet, exercise and other prescription-free interventions are the best way to ward off Alzheimer's disease.

 

Alzheimer's is perhaps the most dreadful of modern diseases: It steals your mind, your personality and your very soul. And once you have it, there is no turning back.

 

On a personal note, I have seen firsthand the slow, devastating effects of this awful disease on a loved one, as well as the family members.

 

So, my ears really perked up when I heard about the groundbreaking study that was presented at the Alzheimer's Association International Conference. It demonstrated that after only two years, individuals at risk for the disease who made dramatic lifestyle changes showed significant improvements.

 

According to the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability study, lifestyle behaviors like exercise, a healthy diet and friendships staved off the cognitive declines that are common to Alzheimer's.

The two-year randomized study assessed more than 1,200 individuals at risk for Alzheimer's. While the control group received typical medical advice, the lifestyle makeover participants received extensive dietary, exercise, cognitive and social training, as well as training in management of metabolic and vascular risks.

The results of the lifestyle participants was nothing less than stunning and delivered benefits that no technology or medication to date can trump.

Here are some of the simple, though clearly impactful treatments:

* Nutritional counseling sessions with a focus on consuming more fruits, vegetables and fish.

* Initially, emphasis on weight training one to two times a week and cardiovascular training two to four times a week. Ultimately, participants were encouraged to continue with strength training and ramp up cardiovascular training to five to six days per week.

* Throughout the study, various cognitive training exercises were also provided to participants.

So, since there is no medical treatment to cure Alzheimer's once it occurs, prevention is our only hope. Lucky for us, prevention may be as near as the kitchen, the gym and woven into our personal relationships.

 

SHOCK THERAPY 2: LEGS OF STEEL

I hate Leg training, but I know that if I don't train my legs as hard as possible, I'll have a fantastic upper body and spindly legs.

 

This workout starts with Heavy Volume Sumo Deadlifts. Sumo deadlifts incorporate your legs and your back. Stop each set when you can't exert anymore, or when you feel like that next rep might put you in a precarious position to injure yourself. Put the bar down and take your rest, and then resume the attack.

 

 

You have to perform 100 heavy reps in as few sets as possible. This of course implies that you may have to go easy on the weight, lifting only as much weight as your body can handle for such an extreme repetition range.

 

easy

Hard

 

Heavy Leg Press

 

After exhausting your lower body with the deadlifts, move over to the leg press machine and crank out 100 heavy reps, using as much weight as you can manage. Start with the heaviest load you can take and reduce the weight when you can't do one more rep at the set level.

 

 

 

Weighted Lunges

 

At this point, your legs must be shaking, but it's not over yet. Your next action is to pick up the heavy dumbells and crank out some weighted lunges. Your aim should be to deliver 100 repetitions per side. This exercise hits the quadriceps, calves and hamstrings at once.

 

 

Bodyweight Squat Jumps.

 

The Squat Jump works your lower body and burns major calories. squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and your deep glutes. Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep. Do 50 reps.

 

The End Result? See for yourself.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

STAYING RIPPED AT THE OFFICE

From Flab ...to Fab

Getting ripped for the working person is hard, period. It's doubly difficult for a person who has little control over their diet, schedule or equipment. 

 

So, how do you maintain that ripped body you've worked so hard to develop if you are stressed, chained to your desk, and can only access junk snacks? I chewed this question over, and I gathered some tips for keeping those muscles hard and ripped whilst giving your best at work.

 

• Get yourself a mini-fridge or cooler where you can stock healthy food and drinks.

• Eat a hearty breakfast, and Prepare yourself a healthy snack and lunch which you will take to the office. Alternatively, seek out a service which can supply healthy meals to your office.
 
• Whenever you go to the bathroom, try to crank out as many jumping jacks or squats as you can reasonably perform without sweating too much. In addition to reducing the risk of heart disease and weight gain, these exercises will improve blood circulation and lower body strength.
 
• Long term sitting is energy draining!! So, take a 10 to 15 minute power walk around your office if possible. You could use the opportunity to get to chat with your fellow employees, thereby providing you with the added benefit of being sociable.

STYLE IN FITNESS: THE ROLE OF MASS MEDIA IN FITNESS

Bodybuilding is an art form, and I have always held the opinion that a person's physical structure should be aesthetically pleasing, whilst retaining functionality. I have found that the kind of body developed by individuals has changed over the years in line with the kind of physical structure favoured by the media. However, I have realised that there are a lot of people out there who like training, working out, and even like competing, but who don't want to look like the modern bodybuilder. 

The Modern Man

In the period between 1890 to 1920, when bodybuilding was still called 'physical culture' emphasis was placed on a practitioner's ability to perform magnificent feats of strength whilst looking presentable in suits, which were the everyday clothes worn at the time. Thus his training was focused on lifting consistently heavy weights and performing gymnastic and calisthenic exercises. A lean, muscular and strong physique was favoured, and definition and symmetry was not particularly required in competitions, leading to the rather rough edged bodies of the time. 

 

In writing this article, I had recourse to Health and Strength magazine, one of the oldest fitness publications, reaching back as far as 1876 as well as Mens Health, Flex and other fitness material.

  

 

With the period between 1925 and 1950, the aesthetic seemed to have changed due to the increased acceptance of fitness, the advent of fitness competitions and increased magazine distribution, requiring bodybuilders to develop more visually pleasing bodies as well as a bulkier physique.  Definition, symmetry and cleaner lines were prized at this time, and emphasis on strength  was reduced in order to appeal to the general public.  

Women started to participate in fitness competitions as feminism gained more adherents and women became increadingly encouraged to take control of their destinies. This led to fitness publications featuring more female models, presumably because women clad in skimpy outfits may have sold more magazines. Female fitness models were expected to retain their femininity have broad shoulders, flat stomachs and tiny waists.

 

 

I believe something went wrong between 1950 and 1960, especially with the increased proliferation of the television and the development of broadcast media as a competitor to print media. It seemed like the media was trying to define how a bodybuilder should look. There was a conflict between the way print media believed an accomplished bodybuilder should look, and this influenced the governing aesthetic.  As you can see in the magazine covers below, the model on the left is far slimmer and more defined than the model on the right. A bulkier, less defined physique with broad shoulders and slim arms was preferred in the 50's and you can see this in the way movie stars of the day were built.

 At this time, it seems that female fitness was de-emphasised, as female models seemed to appear only on precious few covers. It should be noted that the Miss World (1951) and Miss Universe (1952) pageants commenced within this time and it is possible that public opinion may have required that emphasis be placed on female beauty, as opposed to athletic ability. The rise of beauty pageants possibly led to the rise of the 'burn fat!!!' movement and the portrayal of the thin woman as 'beautiful'.  

 

Happily, the conflict of the 50's gave way to a resurgence of enlightened bodybuilding between 1960 and 1969, probably due to increased education about nutrition and innovations in training equipment which enabled bodybuilders train with improved effectiveness and recieve quicker results.  However, this aesthetic changed with the rise of the Mr. Olympia and media preference for larger than life bodybuilders. Between 1970 and 1990 the increasing use of steroids and supplements by bodybuilders led to the evolution of the superhuman bodybuilder. There was also a resurgence of interest in female fitness, although the reappearance of women on magazine covers was more of an exploitation of their sexuality than an affirmation of their place within the fitness world.

From 1970, increased emphasis has been placed on muscle size and definition, leading to the prominence of the 'six-pack' as evidence of fitness. Innovations in training methodology also enabled the development of finely defined physiques. 

The rise of the internet and the explosion of fitness websites and enhanced information about fitness has led to the growth of a movement towards individual fitness. Ordinary people are becoming increasingly aware of their ability to change their bodies and improve their quality of life. 

 

 

 

 

 

Using Outdoor Gyms for Muscle Gains 2

You will recall that I wrote about training in outdoor gyms sometime ago. I just found a video on Youtube which shows how you can use the outdoor gyms to maximise your fitness gains without spending a penny. In addition, training with the gym equipment generates kinetic energy which is converted to electricity and stored in batteries for use by the community.

 

Sample workout:
Pullups: 5 sets of 30, 25, 20, 15,10 reps  Superset with Muscle ups on the lower bar for the same no of reps.
Dips: 5 X 30,25,20,15,10 reps Superset with rows on the lower pullup bar
Jump over the section dividers for a core workout and use the floor area for a Capoeira workout

 

 



WHO CAN YOU BECOME IN 12 WEEKS??

A 12 week transformation ( Yes, Its the same guy)

 

These are the experiences of people who took charge and decided to change their body to fit their desires.

After transforming my body through 12 weeks of show prep, the physical and mental results were something I knew I didn't want to live without ever again. Living fit allows me to set goals, both big and small. Working toward goals every day fuels my passion......

 Living fit drives and keeps me convinced that this is the right way to live because of the balance and structure it provides. Working out and eating clean energizes me, keeps my mind clear, and allows me to stay focused in all aspects of my life. Of course, I have days where this isn't the case, but overall, fitness has greatly improved my quality of life. It has made me a better mother, wife, friend, and person. We're all busy people with obligations and responsibilities outside of the gym. Finding balance is important; with all that goes on in my life with kids, training, college classes, etc., having balance allows me to enjoy the journey. It is truly rewarding. 

My view of myself definitely changed. I realized I have an incredible amount of determination and drive inside of me. I never knew it existed. I figure, I'm just a regular dude, so if it it's inside of me, then it's inside of everyone.

..So whats your excuse

BUILDING BOYKA: THE UNDISPUTED WORKOUT

I guess many of us have watched the movie 'Undisputed 2 & 3'. If you have, then you'll probably be familiar with the character of Yuri Boyka  played Scott Adkins. Adkins holds multiple black belts in taekwondo and kickboxing. If you haven't watched the movie, click here to go to my last post which contains the final fight between Boyka and the Brazilian fighter (Lateef Crowder) .

 As you can see below, not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.

 

Scott Adkins

 As you can imagine, Yuri Boyka had to possess strength, speed, acrobatic ability, and immense cardiovascular and muscular endurance. Therefore the training regime required to create Boyka had to reflect those attributes. I was able to compile some of the training techniques which enabled him to pack on the muscle for the movie. 

As you can see from the video, some of the training techniques are quite advanced as Scott is an experienced and trained fighter, so I would advise that you take your time and work with the more basic techniques before taking on the more advanced ones. I have outlined a programme which will help you pack on muscle like Scott, while building crazy endurance and agility.

• Run on the Treadmill for 20 mins or Skip for 20 mins at medium to high intensity
• 50 Push ups
• Flat bench press – 3 x 6 reps
•  Rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
• Dumbbell military press – 2 x 6 reps
• Chin ups – 2 x 10 reps
• Tricep extension (with rope or dumbbell) – 3 x 5 reps
• Dumbbell curl (with dumbbell or barbell) – 3 x 5 reps
• Front squat – 3 x 5 reps
• Deadlift – 3 x 6 reps
• Leg press – 2 x 12 reps
• Seated calf raise – 2 x 12 reps
• Standing calf raise – 2 x 12 reps