Post by Admin on Apr 24, 2015 8:34:42 GMT -5
Endurance and Energy
One of the most common complaints of getting older is the feeling that we simply don’t have the energy to do anything anymore.
I imagine you have heard people make the comment…
“I know I should exercise, but I’m too tired from normal daily activities to think about exercising. All I want to do is lay down on the couch and watch TV”.
To be certain, we all feel like this from time to time.
Perhaps it has been an especially tough week at work.
Maybe there are some family emergencies weighing on your mind and causing extra fatigue.
We all have times when we need to take a detour from our normal routine and let our inner batteries recharge.
But for some people, this feeling of being tired all the time is a constant way of life.
They almost never feel energetic and alive.
As discussed earlier, most modern research into human physiology seems to indicate that in the absence of any major illness or injury; the human machine is not designed by nature to show a dramatic decline in capability until we pass our mid 70s.
I have an interesting story to demonstrate this fact.
Several years ago my wife and I took a lengthy tour of Asia.
One day of sightseeing was spent visiting the Great Wall of China.
As it happens, there were two (2) ways for visitors to ascend the Great Wall.
One path led up a more gradual and gentle slope to view the mountains and vistas.
Another path was for the more adventurous as it required walking up a steeper section of the Wall to an even higher elevation.
On the drive from our hotel to the Great Wall, our tour guide told us to be on the lookout for an elderly couple who had become local legends in recent years.
This elderly Chinese couple was in their 90s and had been married since they were in their 20s.
They lived in a nearby village and had a relatively simple life of farming. They also hand crafted textiles that were sold in local markets.
The tour guide explained this couple had made a habit of walking together up the steeper section of the Wall every day of their lives for the past 70 years.
We arrived at the visitor center mid-morning and were instantly besieged by locals trying to sell all manner of souvenirs, shirts, books and local handicrafts.
My wife and I chose to join the tourists brave enough to tackle the steeper path up the Great Wall.
We hoped to enjoy the magnificent views that had been promised to those willing to accept the challenge of this more rigorous trek.
I must admit the steeper route up the Great Wall of China felt at times very much like walking on a Stair-Climber machine -or- a Treadmill with the incline at full elevation.
Regardless of age, everybody in the tour group took rest stops at various times to catch their breath on the way to the zenith.
However there were at least two people who climbed the same path that day without ever stopping to take a rest of any kind.
When we were approximately half way to our destination, I heard small, rapid footsteps on the stone walkway behind me.
About this same time, I began to hear cameras clicking and the murmur of awed voices in English, German, French, Italian and several other languages belonging to the patrons of other tour groups who were with us that day.
I turned to see a man and woman, both dressed in traditional black Chinese garb.
They were small in stature as are most Chinese who have lived a life untouched by the modern dietary influences of the West.
Like two little marching machines, they were walking hand in hand up this steep slope of the Great Wall at a pace that left all us tourists in the dust.
While the majority of tourists (aged 25-65) stood gasping for breath, this 92 year old couple whisked by without making any sound outside the regular pacing of their footsteps.
They simply walked past the crowd with a small nod and smile and continued on their way.
That day was a real eye opener for me.
Yes, we have been told forever how exercise and regular activity is essential for health and longevity.
The truth is, most people know this is good advice, but they still maintain reservations; thinking it is a bunch of hype and pep-talk.
In our hearts, we know this is time proven wisdom and not simply motivational speaking.
In fact, we have all seen firsthand a perfect demonstration of how rapidly the body can decline as a result of disuse.
Have you or any friends ever had a broken arm?
Remember what that arm looked like when it was removed from the cast weeks later?
After only 3-5 weeks of inactivity, that arm was smaller in size, weak, stiff, and lacked coordination of movement.
While this example of an arm in a cast may be an extreme example of inactivity’s effect on the body, it is still very relevant.
The human body thrives on activity. It is this same reason so many people can often be heard making the comment …
“I did not feel like going to the gym today, but I am glad I went. I feel much better now”.
75 years ago, we worked on farms.
We ate what we grew, worked hard all day long, and had no problem getting a good night’s sleep.
Today, most people eat too much crap from fast food restaurants, sit behind a desk during the day, and lay on a couch watching TV at night.
Then they need prescription medications to help them go to sleep.
Technology has improved in amazing ways, but other aspects of our society and health have actually taken a step backwards and worsened.
In the preceding section, we emphasized how the right combination of diet, weight resistance training, and cardiovascular conditioning can benefit us and slow the typical declines we see in muscle, heart, artery, lungs and bone health.
When all these body organs are working synergistically at a high level of performance, the natural result is increased energy, stamina, and endurance.
By contrast, if a person is carrying an extra 50 pounds of “dead” weight on them in the form of fat, never allowing their heart and lungs to condition themselves to a higher level of performance, and is clogging their blood vessels with fatty deposits - then of course there is going to be a notable decline in energy levels.
One might consider the difference between two automobiles to serve as a suitable analogy.
The first car has been well maintained with regular oil changes and tune-ups. It has been washed and waxed every few months and had regular changes of brake fluid, transmission fluid, etc…
Even though this vehicle is well past 130,000 miles, it still runs smoothly and reliably.
There is a good chance this car could reach and surpass 300,000 miles if well maintained in this fashion.
The second car has basically been driven with no thought to regular maintenance. Only when the vehicle totally breaks down and quits running does it receive any kind of care or service.
The oil gets changed every 20,000 miles (maybe).
It has never had a change of spark plugs, or a new air cleaner in 10 years.
The gas still pumps (or seeps) thru the same fuel filter that came with the car when it was new (or last broke down and required emergency service).
The only water this car has ever seen is from rain, and nobody has ever thought to check the brake fluid, transmission fluid, or any other vital system.
Chances are this car does not run the best and has broken down a few times, leaving the driver stranded.
Most likely, this second auto will not survive long enough to see 200,000 miles.
Looking good is certainly nice.
But feeling good is even better.
As we pass the peak years of 30-40, we can’t rely on youth to compensate and protect us from the way we treat ourselves.
With the passing of years, a wise combination of diet, supplementation and exercise can help maintain a more youthful level of energy.
You CAN have much more endurance and energy than is often seen and accepted in middle age and older.
- from the book 'Fitness at 40,50,60 and Beyond"
One of the most common complaints of getting older is the feeling that we simply don’t have the energy to do anything anymore.
I imagine you have heard people make the comment…
“I know I should exercise, but I’m too tired from normal daily activities to think about exercising. All I want to do is lay down on the couch and watch TV”.
To be certain, we all feel like this from time to time.
Perhaps it has been an especially tough week at work.
Maybe there are some family emergencies weighing on your mind and causing extra fatigue.
We all have times when we need to take a detour from our normal routine and let our inner batteries recharge.
But for some people, this feeling of being tired all the time is a constant way of life.
They almost never feel energetic and alive.
As discussed earlier, most modern research into human physiology seems to indicate that in the absence of any major illness or injury; the human machine is not designed by nature to show a dramatic decline in capability until we pass our mid 70s.
I have an interesting story to demonstrate this fact.
Several years ago my wife and I took a lengthy tour of Asia.
One day of sightseeing was spent visiting the Great Wall of China.
As it happens, there were two (2) ways for visitors to ascend the Great Wall.
One path led up a more gradual and gentle slope to view the mountains and vistas.
Another path was for the more adventurous as it required walking up a steeper section of the Wall to an even higher elevation.
On the drive from our hotel to the Great Wall, our tour guide told us to be on the lookout for an elderly couple who had become local legends in recent years.
This elderly Chinese couple was in their 90s and had been married since they were in their 20s.
They lived in a nearby village and had a relatively simple life of farming. They also hand crafted textiles that were sold in local markets.
The tour guide explained this couple had made a habit of walking together up the steeper section of the Wall every day of their lives for the past 70 years.
We arrived at the visitor center mid-morning and were instantly besieged by locals trying to sell all manner of souvenirs, shirts, books and local handicrafts.
My wife and I chose to join the tourists brave enough to tackle the steeper path up the Great Wall.
We hoped to enjoy the magnificent views that had been promised to those willing to accept the challenge of this more rigorous trek.
I must admit the steeper route up the Great Wall of China felt at times very much like walking on a Stair-Climber machine -or- a Treadmill with the incline at full elevation.
Regardless of age, everybody in the tour group took rest stops at various times to catch their breath on the way to the zenith.
However there were at least two people who climbed the same path that day without ever stopping to take a rest of any kind.
When we were approximately half way to our destination, I heard small, rapid footsteps on the stone walkway behind me.
About this same time, I began to hear cameras clicking and the murmur of awed voices in English, German, French, Italian and several other languages belonging to the patrons of other tour groups who were with us that day.
I turned to see a man and woman, both dressed in traditional black Chinese garb.
They were small in stature as are most Chinese who have lived a life untouched by the modern dietary influences of the West.
Like two little marching machines, they were walking hand in hand up this steep slope of the Great Wall at a pace that left all us tourists in the dust.
While the majority of tourists (aged 25-65) stood gasping for breath, this 92 year old couple whisked by without making any sound outside the regular pacing of their footsteps.
They simply walked past the crowd with a small nod and smile and continued on their way.
That day was a real eye opener for me.
Yes, we have been told forever how exercise and regular activity is essential for health and longevity.
The truth is, most people know this is good advice, but they still maintain reservations; thinking it is a bunch of hype and pep-talk.
In our hearts, we know this is time proven wisdom and not simply motivational speaking.
In fact, we have all seen firsthand a perfect demonstration of how rapidly the body can decline as a result of disuse.
Have you or any friends ever had a broken arm?
Remember what that arm looked like when it was removed from the cast weeks later?
After only 3-5 weeks of inactivity, that arm was smaller in size, weak, stiff, and lacked coordination of movement.
While this example of an arm in a cast may be an extreme example of inactivity’s effect on the body, it is still very relevant.
The human body thrives on activity. It is this same reason so many people can often be heard making the comment …
“I did not feel like going to the gym today, but I am glad I went. I feel much better now”.
75 years ago, we worked on farms.
We ate what we grew, worked hard all day long, and had no problem getting a good night’s sleep.
Today, most people eat too much crap from fast food restaurants, sit behind a desk during the day, and lay on a couch watching TV at night.
Then they need prescription medications to help them go to sleep.
Technology has improved in amazing ways, but other aspects of our society and health have actually taken a step backwards and worsened.
In the preceding section, we emphasized how the right combination of diet, weight resistance training, and cardiovascular conditioning can benefit us and slow the typical declines we see in muscle, heart, artery, lungs and bone health.
When all these body organs are working synergistically at a high level of performance, the natural result is increased energy, stamina, and endurance.
By contrast, if a person is carrying an extra 50 pounds of “dead” weight on them in the form of fat, never allowing their heart and lungs to condition themselves to a higher level of performance, and is clogging their blood vessels with fatty deposits - then of course there is going to be a notable decline in energy levels.
One might consider the difference between two automobiles to serve as a suitable analogy.
The first car has been well maintained with regular oil changes and tune-ups. It has been washed and waxed every few months and had regular changes of brake fluid, transmission fluid, etc…
Even though this vehicle is well past 130,000 miles, it still runs smoothly and reliably.
There is a good chance this car could reach and surpass 300,000 miles if well maintained in this fashion.
The second car has basically been driven with no thought to regular maintenance. Only when the vehicle totally breaks down and quits running does it receive any kind of care or service.
The oil gets changed every 20,000 miles (maybe).
It has never had a change of spark plugs, or a new air cleaner in 10 years.
The gas still pumps (or seeps) thru the same fuel filter that came with the car when it was new (or last broke down and required emergency service).
The only water this car has ever seen is from rain, and nobody has ever thought to check the brake fluid, transmission fluid, or any other vital system.
Chances are this car does not run the best and has broken down a few times, leaving the driver stranded.
Most likely, this second auto will not survive long enough to see 200,000 miles.
Looking good is certainly nice.
But feeling good is even better.
As we pass the peak years of 30-40, we can’t rely on youth to compensate and protect us from the way we treat ourselves.
With the passing of years, a wise combination of diet, supplementation and exercise can help maintain a more youthful level of energy.
You CAN have much more endurance and energy than is often seen and accepted in middle age and older.
- from the book 'Fitness at 40,50,60 and Beyond"