Senior Fitness.com - Anti-aging Strategies for Lifetime Health and Senior Fitness

Welcome to Senior Fitness.com! Your #1 source for lifetime fitness information; vital strategies for promoting senior health, life-long strength, vigor and independence. Learn how to slow and reverse Age-related Functional Decline. We bring you the latest strategies to optimize senior health and fitness into advanced age. The time to start is now; the place to start is here. Begin by reading How to best use this site: Take the tour. Then act on the knowledge; you can improve health and fitness at any age by using the strategies on these pages.

The Latest Word on Senior Fitness News Roundup - Recent health news worth talking about LOW POTASSIUM LINKED TO HIGH BLOOD PRESSURE by Shari Leventhal Post Date: 11/09/2008 Vitamins E and C supplements not effective for prevention of cardiovascular disease in men by Lori Shanks Post Date: 11/09/2008 Researchers discover new risk factor for cardiovascular disease, and a way to control it by Isabelle Kling Post Date: 11/09/2008 Substance tackles skin cancer from 2 sides by Professor Thomas Tüting Post Date: 11/02/2008 Salk researchers successfully reprogram keratinocytes attached to a single hair by Mauricio Minotta Post Date: 10/18/2008 The 6 Critical Keys to Dynamic Senior Living Anti-aging - Slowing the processes involved in aging, and delaying their consequences. 5 Reasons For Working With A Personal Trainer by Bryon Zirker Post Date: 11/18/2008 Using La Mer for Anti-Aging by John Thompson Post Date: 11/17/2008 Human Growth Hormone (HGH) spray by Mark Kendall Post Date: 11/04/2008 How To Stop Getting Old by chris meagher Post Date: 11/03/2008 Anti-Aging Cream: How To Look Younger In Minutes by Marcus Ryan Post Date: 10/30/2008 Exercise - The primary driver for reversing age-related functional decline. Aerobics - to maintain and recover your heart/lung/vascular fitness. Weight Training - to trigger your anabolic, or muscle-building process; muscle you need to look good and move well, be stronger than you look and dissolve fat 24 hours a day. Yoga, Pilates, Stretching & Balance - Building poise, posture, flexibility, strength, endurance, balance and grace, while connecting with the spirit within - speed and power aren't the whole story. Senior Walking for Longterm Fitness by Peter Stockwell Post Date: 11/06/2008 Simple Strategies to Help You Achieve Weight Loss After Menopause! by Gail M. Davis Post Date: 10/20/2008 National Qualification in Exercise, Health Studies and Personal Training by Peter Lawless Post Date: 10/07/2008 Imagine a Healthier Life, Then Start Living it. by Jackie Orman Post Date: 10/02/2008 Why Older People Need Exercise, Too. by Jackie Orman Post Date: 10/02/2008 Nutrition - the Raw Material for Senior Health and Lifetime Fitness Atlanta-The New You by orisonweb solution Post Date: 11/17/2008 The New You by orisonweb solution Post Date: 11/17/2008 The New You-Let Us Introduce You by orisonweb solution Post Date: 11/17/2008 The Role of Stem Cells in Exercise and Recovery by Barb Luick Post Date: 11/14/2008 Designing You Eating Plan by Teri Wilson Post Date: 11/12/2008 Rest, Recovery and Relaxation - Time for the body to repair and strengthen itself. Gardening - Profoundly spiritual – rest, recovery and recreation for the soul, mind and body. Medi-Spa Services: Beauty Plus Relaxation by A Aaronson Post Date: 10/20/2008 Enhancing Etheric Energy by J Graf Post Date: 10/06/2008 You Don't have to be Perfect to be Free of Back Pain by Steven Hefferon, CMT PTA Post Date: 09/30/2008 Loss of Sleep, Even For A Single Night, Increases Inflammation in the Body by J. A. Dawkins Post Date: 09/12/2008 The Art of Relaxing and Restoring Your Health by Todd Durkin Post Date: 08/20/2008 Supplements - Exercise right, eat correctly; is that all it takes? Not as seniors! Supplements make up for the losses of aging. GHR1000 Review - 10 Facts You Should Know About GHR1000 to Get the Fullest Benefit from It by Chaves Angles Post Date: 11/11/2008 How Important is Packaging Design to Your Product's Success? by Kevin A Post Date: 11/05/2008 Shilajit, Increase Libido and Anti Aging Supplement by herbal remedies Post Date: 09/10/2008 Role of Anti Aging Supplements in Health Longevity by Francis Adam Post Date: 08/22/2008 Feed Your Spirit! by Stephen Rogers Post Date: 08/22/2008 Thinking and Attitude - One person's junk is another's treasure; it's all a matter of thinking and attitude. Exercise can be an extremely pleasurable experience; you just have to get your brain to think so. Hypnosis for Change - Ancient and mysterious; a powerful modern tool for change. Do you wish to be somehow different, better than you were yesterday? Then make hypnosis a part of your strategy of improvement. Neuro Linguistic Programming - NLP - Strategies and tools for rapid mental and behavioral change that serve your goals. Emotional Freedom Techniques (EFT) - Rapid emotional and physical healing by melding acupressure meridian stimulation with linguistic suggestion The Source of Kingdom Economics by Ann Stewart Post Date: 10/03/2008 The Power of A.C. by Mike Robinson Post Date: 09/22/2008 Every Failure Is An Opportunity In Disguise by Richard Saldan Post Date: 06/30/2008 "True Customer Service in your ML*M - Are You Providing It or Thinking You Are?" by Carol Ann Wagner Post Date: 06/30/2008 Positive Expectancy - A Must-Have Ingredient for Success by David Schaefer Post Date: 06/27/2008 Special Concerns That Hamper Senior Living Brain Health - Mental Health - Your brain is a terrible thing to lose - its health is priority-one! Unhappy people watch TV, happy people read/socialize, says study by Neil Tickner Post Date: 11/14/2008 How to Cure Panic Attacks by Fred Farah Post Date: 11/13/2008 Untangling The Alzheimer's Brain by Simon Evans Post Date: 11/12/2008 All you wanted to know about brainwave entrainment and its benefits by Chales Soma Post Date: 11/11/2008 Help for Adrenal Fatigue Sufferers by Valerie Balandra Post Date: 11/10/2008 Dental Health - Poor health of teeth and gums invite ills that may be killing you invisibly. All About Dental Fillings by rajan mr Post Date: 11/20/2008 Health and Dental Insurance - Where to Get the Best Rates by Brian Stevens Post Date: 11/18/2008 Smoking and Oral Health by Cristian Stan Post Date: 11/18/2008 Smiles gifted by Forest Hill Dentist by apple dental Post Date: 11/18/2008 REPLACEMENT OF NATURAL TEETH WITH IMPLANTS. by Dr.Ratnadeep Patil Post Date: 11/17/2008 Disease and Healing Protocols - Life Extension Foundation's comprehensive review of common diseases and their alternative protocols for healing and resolving the root causes. Is Crohn's Disease Curable? by Sudath Wijesooriya Post Date: 11/12/2008 REGENERATIVE MEDICINE - Researchers Pave The Way For Stem Cell Therapy and Cardiac Disease. by Regenerative Medicine Post Date: 11/07/2008 Diagnosis and Treatment of Scabies - Men's Health by Jenefir Smith Post Date: 11/04/2008 Secret to Getting Rid Of Bad Breath by RAMAN SHARMA Post Date: 10/27/2008 Celiac Disease - Causes, Symptoms, Treatment by Sam Nickel Post Date: 10/22/2008 Hormone Management - Hormones drive most bodily functions; learn how to manipulate your hormones to stimulate the fat-burning, anti-aging hormones while suppressing those that make you fat, sick, tired and old before your time. Hormone Strategies for Men - The hormones that make you a male are also protective of your health and well-being. Managing proper hormone levels and balance is a critical part of successful aging. Hormone Strategies for Women - The hormones that make you a woman impact health and aging in varied ways. Managing the balance and cyclic nature of feminine hormones is a life-long challenge, but one worth mastering. Sytropin - Aging Reversed by Nancy Mathis Post Date: 11/14/2008 How to Feel Young and Full of Energy While You Getting Older With GHR1000 HGH Releaser by Chaves Angles Post Date: 11/10/2008 Human Growth Hormone Injections - Pros and Cons to Know about HGH Shots by Gary Addams Post Date: 10/14/2008 How to Overcome Your Aging Symptoms Using HGH Supplement For Maximum Results! by Chaves Angles Post Date: 09/25/2008 Managing the Initial Manifestations of Menopause by Trevor Price Post Date: 09/17/2008 Immune Power - Empower your Immune System; it stands between you and certain death Is your immune system ready for the flu season? by Dave Tishendorf Post Date: 10/07/2008 Importance of Immune System Supplements for Children by Francis Adam Post Date: 09/26/2008 Fighting Fatigue by Sandra Powers Post Date: 08/11/2008 Create a Healthy Immune System Naturally by Joe Peters Post Date: 07/14/2008 Immune System Builder with Interferon Builds Better Health by Vicki Zerbee Post Date: 06/30/2008 Joint Health - Nothing works to make you fit if your joints give out; you can keep them healthy if you feed them the right nutrients and prevent needless damage. Little Known Facts About the Tart Cherry by Karen Jackson Post Date: 10/15/2008 5 Tips for Cold Weather Arthritis Pain by Bob Alter Post Date: 10/10/2008 Arthritis Pain Relief - Joint Pain Relief by herbal remedies Post Date: 09/29/2008 Flexibone Capsules - Relief from Joint Pain by Keith Andersonn Post Date: 09/28/2008 Xin Huang Pian for getting rid of arthritis and joint pain by Jingyu bai Post Date: 09/22/2008 Personal Deportment and Hygiene - Staying fit to be around as we age. Hearing - A critical social sense, an important personal skill For Insomnia, The Cure Depends On The Cause by Philip Tsang Post Date: 11/07/2008 A Guide to Oral Hygiene by Blaise Breton Post Date: 10/14/2008 Prevent Acne by Jason Coombs Post Date: 10/07/2008 Personal Hygiene Care For Your Children's Health by Joe L Golson Post Date: 10/02/2008 How to clean and care for your sex toys... by bella wright Post Date: 09/29/2008 Sexual Fitness - A broad look at sexual fitness - for both women and men. (Nothing erotic, sordid or graphic - just technology and strategies for staying sexually alive and youthful.) Sexual Fitness for Aging Men - Strategies for delaying, minimizing and even reversing andropause. Sexual Fitness for Aging Women - Staying vibrant through and post-menopause; keeping the fire alive. Tantric Yoga for Better Sexual Health by Mark Walters Post Date: 10/30/2008 Prescription Drug Addiction Can Ruin Your Sex Life by Gloria MacTaggart Post Date: 10/13/2008 How To Slash Your Healthcare Costs by Michael Coleman Post Date: 08/22/2008 How many people in the US have herpes? by Joseph Phillips Post Date: 08/20/2008 What is the difference between shingles and cold sores? by Joseph Phillips Post Date: 08/20/2008 Skin Health and Care - So much more than beauty! Is restorAGE right for you? by Jennifer Baxt Post Date: 11/18/2008 Five Top Tips for Reducing Wrinkles by Marcus Ryan Post Date: 11/20/2008 Five Do-It-Yourself Ways to Reverse Those Wrinkles by Marcus Ryan Post Date: 11/20/2008 Exercise Those Facial Wrinkles Away by Marcus Ryan Post Date: 11/20/2008 Fight Your Wrinkles with Proven Non-Invasive Methods by Marcus Ryan Post Date: 11/20/2008 Weight Loss - Weight Management - The real issue is fat loss and fat management; your health, longevity and self esteem are dependent on managing the fat content of your body - the mirror, not the scale, tells the truth! Weight Loss - Life's building blocks by Francis Adam Post Date: 11/19/2008 Trans Fats and Weight Loss by Francis Adam Post Date: 11/19/2008 Weight Loss - Fat Cells are Immortal by Francis Adam Post Date: 11/19/2008 Daily Calorie Needs For Weight Loss by Francis Adam Post Date: 11/19/2008 Why Calories Count For Weight Loss by Francis Adam Post Date: 11/19/2008 Making it Happen - Taking Action to Change Your Life Fitness Courses - Age-specific training courses teach you how to stay at your peak for the long term. Will Brink - Solid wisdom on staying lean and strong as you age. Marc David - A course for beginners of any age. Credence Loss Tips - Diet Intricacies, Excuses, And How to Embark Upon Them by Francis Adam Post Date: 11/18/2008 Seven Tips for Long Term Credence Organization by Francis Adam Post Date: 11/18/2008 Electronic Product Review: M-5000 DLX Massage Chair by Omega by Steve Esquire Post Date: 11/18/2008 Credence Loss Tips - It Can be Extremely Dangerous by Francis Adam Post Date: 11/17/2008 Best Weight Loss Tips - Stop Looking Around and Read This If You Are Serious In Losing Extra P... by Francis Adam Post Date: 11/17/2008 Inspirational Gallery - A Photo and Video Gallery of Seniors in Great Shape and Living Very Well Frank Wilhelmi - Simi Valley CA: Striving to improve with age, with fairly consistent success. Clandestine Motivation Instructions for Credence Loss by Francis Adam Post Date: 11/18/2008 The Meaning of Good Posture by Sheila Cull Post Date: 11/14/2008 An Experience With Anger by Caleb Granger Post Date: 11/14/2008 The Incredible Power of Focus by Caleb Granger Post Date: 11/14/2008 The Great Encouragement Test! by Caleb Granger Post Date: 11/14/2008 Sport-Specific Fitness - If sport comes first...you have to stay fit to stay in the game! Golf - A Passion for millions - a great blending of sun, sport and things social. Tennis - A glamorous sport, very gratifying when you win, very taxing on the aging body - train right to stay in the game. Injury Treatment by daniel zoleta Post Date: 11/07/2008 Grab Your Boobs by robert orr Post Date: 11/03/2008 Inversion Table Therapy For Back Pain by Zul Rahman Post Date: 10/30/2008 Are the Dope Officials Taking Sides? by daniel zoleta Post Date: 10/20/2008 Are promotional messages about healthy sports drinks true? by James Harding Post Date: 10/15/2008 Trainers Registry - Find Fitness Trainers in your area who specialize in training Seniors. Fitness Professionals Need to Diversify by Dr. Kareem Samhouri Post Date: 09/23/2007 Why use a Personal Trainer for Weight Lifting Training by Richard Train Post Date: 09/07/2007 Fitness Myth Busting by jeannie callen barat Post Date: 08/23/2007 How To: Find the Right Personal Trainer for You! by Tim VanRavenswaay Post Date: 08/23/2007 The Top 10 Leg Exercises by Terri Walsh Post Date: 08/21/2007

Frank's Column Potassium/Sodium Dietaty Ratio and Your Health (11/16/2008) NEW! See the video illustrating form, intensity, start and finish for a power set of barbell shrugs. (Video 1) and incline dumbell press. (Video 2) Heavy Set of Pseudosquats. (Video 3) A set of medium intensity Lat Pulls. (Video 4) A set of medium intensity, narrow-grip Cable Rows. (Video 5) Frank Playing in the Gym - A personal best at 66; 720lb on the incline leg press (Video 6) If you ask a practicing physician specialized in kidney disease why aging humans experience rising blood pressure, you will get the idiopathic answer – we don’t know at this time. They can explain that there are numerous factors involved, and the relationship of those is not understood, and they can offer no "cure", only treatment. If you ask Dr. Richard D. Moore that question, he will tell you that in cultures with traditional diets where the ratio of potassium (K) to sodium (Na) in the diet is greater than 4:1, hypertension (the medical term for high blood pressure) simply doesn’t occur. The article that I put up last week on the link between hypertension and the amount of potassium in the diet started me wondering why that should not be obvious to almost anyone, and spurred me to search for some definitive studies or learnings. I came across an interview of Dr Moore by Dr. Passwater (http://www.drpasswater.com) that told the story of his own investigation of how the sodium/potassium pump maintains the electrolyte balance and pH within the body’s cells, starting a graduate student in 1958. Over the years his understanding solidified regarding how the ratio K/Na in our diet, which he calls the K-factor, impacts not only hypertension, but factors leading to metabolic syndrome and insulin resistance as well. He has been trying for over 25 years to convince the medical community at large that modern food industry has created a severe imbalance between the levels of potassium and sodium we ingest. He professes that this inhibits proper operation of the K/Na pump mechanism of every cell, with negative health consequences. Our bodies are designed to preserve sodium and easily flush large intakes of potassium through the urine. In the ancient past of human development, sodium has been hard to come by while potassium is easy to find in almost everything that grows in the ground. Salt was a rare commodity except in sea-coast habitats. Dr. Moore cites anthropological evidence that Paleolithic Man got about 11,000mg of Potassium (K) with about 700 mg of sodium (Na) per day, for a ratio of about 15.7:1. Today we take in a ratio of more like 0.6:1. He cites studies that suggest that the critical ratio for K/Na is greater than 4:1 or the outcome is a ramping up of blood pressure and the other related chronic metabolic diseases. The culprit is primarily processed foods that contain high levels of sodium salt, paired with a decrease in consumption of fruits and vegetables. He explains that excess sodium (about 4000mg/day) and insufficient potassium (about 2500 mg/day in the USA) inhibits the K/Na pump and reduces the pH of (acidifies) the interior of cells. This has a negative effect on impact on another cellular pumping mechanism – the sodium/calcium pump – resulting in a chronic increase in calcium in the body’s cells. For the muscle cells of the blood vessel system that means a chronic state of tightening or constriction that raises blood pressure. He also shows that higher extra-cellular sodium lowers sensitivity to insulin – possibly a cause of insulin resistance seen in metabolic syndrome. I am willing to use my self as lab rat, so I went looking for some potassium chloride or other potassium supplements; big surprise! If you have tried to find a decent potassium supplement lately you know the govt has ruled that you can only get potassium supplements in 99 mg pills or capsules. Is that really in our best interest? Healthline.com states, “Although there is no established safe upper limit, potassium toxicity appears to develop with an intake of approximately 18,000 mgs and may lead to cardiac arrest.”(3) Considering this information, you can see that, while possible, it would be very difficult to overdose on potassium. Here is an informative link from the Linus Pauling Institute on potassium. There are many interlinked mineral nutritional requirements, and while it seems highly unlikely that you will OD on potassium, the levels of several other key minerals are influenced by potassium intake. It is reasonable in my mind to seek professional guidance before taking grams/day of supplements. One thing you can’t err on is eating real whole foods. Eat your veggies and fruits folks, and give up the chips and manufactured food products! Good Living - Frank (680404) Past "Frank's Column" Articles Sleep - A Top Priority in Your Senior Fitness Program (11/09/2008) Top Strategies for Extending Health and Fitness into Old-age (10/19/2008) Optimizing Senior Fitness (09/26/2008) Dad Made it to 95 - Good Genes Realy Helps! (08/24/2008) Energy production, Thyroid Function and Iodine (06/22/2008) Progress with Training and More on the Lipitor/Thumb Pain Story (04/20/2008) Depression – A Serious Threat to Senior Fitness – Tied to Chronic Inflammation (04/06/2008) Frank in a Contest and More on Muscle Damage by Statins (02/22/2008) The Case for Losing Faith in Cholesterol Drugs (02/09/2008) Gardening - Recreation, Meditation, Exercise (01/13/2008) The power of bio-identical hormones in medicine (01/02/2008) Surrender the things of youth(?) - more injury and healing. (11/25/2007) Let’s talk about aging and attitude. (11/18/2007) More changes coming to the SeniorFitness website (11/10/2007) An Invasive, Disturbing Thought Eliminated with EFT – A First Hand Experience (10/17/2007) Brain Health - Mental Health: a new Category added to the site (09/09/2007) Critcal Thinking and Risk Taking (08/29/2007) An ISSA Seminar at Total Woman Gym and Day Spa (08/12/2007) Another Bodybuilding Supplement of Great Interest (07/01/2007) Want to See Real Reverse Aging? Try this Combination of Supplements. (05/28/2007) I'll Have the Chicken, With traces of Arsenic Please (04/29/2007) More on Vitamin D3 and Some Websites to Bookmark (04/18/2007) Too Much Of A Good Thing Drug and Vitamin Overdose (04/18/2007) Resveratrol – A Promising Strategy for Health and Life Extension (03/31/2007) Vitamin K2 - Crtitical Factor in Heart Disease and Osteoporosis (03/11/2007) The Very Best Ways to Start Changing Your Health for the Better (02/11/2007) A New Beginning in a New Year, and Some Words About Synergy (01/17/2007) Year-end Lapses of Fitness and the Promise of a New Year (12/15/2006) Winter Approaches and Flu Season is Bearing Down Upon Us; Time to Think of Boosting Immune Function. (11/28/2006) More on the ability to heal from surgeries and a very informative site I ran across (11/05/2006) Shoulder Surgery Outcome and A Three Day/Week Workout Plan (10/15/2006) Frank’s Arthroscopic Surgery of 9/5/06 and breasts for men? (09/07/2006) Update on Digestion, Heartburn, Belching, Reflux and the Impact of Aging on Such. (08/16/2006) New Features on the Senior Fitness.com Site and Some Exciting News on Heavy Metal Chelation (07/17/2006) A New Personal-Best Lift, and a New Supplement that Rocks! (06/19/2006) Life Extension Foundation - Your Top Resourse In Health Information (04/23/2006) Women, Fitness and Weight Training (03/15/2006) Wobenzyme to the Rescue? (02/26/2006) More Joint Healing Mysteries (02/15/2006) Joint Health and Joint Healing (02/05/2006) Immune Power and an Update on Shoulder Healing (01/29/2006) An Aging Mechanism you can minimize easily - Glycation! (01/15/2006) Start Again; Goals, Resolutions - Focus on Fitness (01/02/2006) More on Injury and Healing (mine, unfortunately). (12/18/2005) Making Incremental Progress in Becoming Stronger (11/27/2005) Injuries and Healing for Seniors (11/20/2005) Hormones, hormone levels and hormone balance - a very complex topic that impacts how well we age in very big ways. (11/08/2005) Strength Training and Physical capability (10/31/2005) My Rant on Hydrogenation (10/24/2005) Frank's Column (10/10/2005)

Topic of the Day: Muscle

Muscle (from Latin musculus, diminutive of mus "mouse"^[1]) is contractile tissue of the body and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to produce force and cause motion. Muscles can cause either locomotion of the organism itself or movement of internal organs. Cardiac and smooth muscle contraction occurs without conscious thought and is necessary for survival. Examples are the contraction of the heart and peristalsis which pushes food through the digestive system. Voluntary contraction of the skeletal muscles is used to move the body and can be finely controlled. Examples are movements of the eye, or gross movements like the quadriceps muscle of the thigh. There are two broad types of voluntary muscle fibers slow twitch and fast twitch. Slow twitch fibers contract for long periods of time but with little force while fast twitch fibers contract quickly and powerfully but fatigue very rapidly.

There are three types of muscle

Cardiac and skeletal muscles are "striated" in that they contain sarcomeres and are packed into highly-regular arrangements of bundles; smooth muscle has neither. While skeletal muscles are arranged in regular, parallel bundles, cardiac muscle connects at branching, irregular angles (called intercalated discs). Striated muscle contracts and relaxes in short, intense bursts, whereas smooth muscle sustains longer or even near-permanent contractions.

Skeletal muscle is further divided into several subtypes