SEPTEMBER STARTED TODAY!
Yup, we have that kind of control over time and space, haha. Seriously, training started today, but the new aerobics schedule attached below will start on Monday, Sept 5. If you aren’t going to continue this month, please let me know. If you are, please make your payment (or arrangements for payment), or request an invoice to pay by credit card. We also have a PayPal link on our website.
POTHOLE PATROL AND OTHER CITIZEN REQUESTS
You can make requests regarding street lights, signs, weed control, etc, at this link: https://ci.alamogordo.nm.us/requesttracker.aspx?
Click this link to report your pothole. https://ci.alamogordo.nm.us/538/Pothole-Patrol
NUTRITION AND EXERCISE FOR OLDER ADULTS
(Don’t forget, at AlamoShape we offer our training clients free measurements and nutrition support.)
I’ve mentioned before it’s not enough to workout, you need to support the muscle you are trying to build.
There’s a lot in this study, but the important takeaways for any exercising individual, but especially those 61 and older, is that in order to maximize your muscle growth and retention, you should exercise daily (especially resistance, i.e. weight training), consume between 1.6 and 2.2 gr of protein daily, with 30-40 grams of that in an individual meal, 3-4 times a day. That’s a tall order, but we can help you figure out how to do it, at no charge.
It is also recommended to consume 3-5 gr of creatine daily, and to keep your bodyfat down to an ideal level (high bodyfat levels are accompanied by inflammatory responses that make it harder to gain muscle.)
Finally, the research also provides recommendations for adequate vitamin D and Omega 3 Fatty acids.
| Age-related muscle anabolic resistance: inevitable or preventable?Abstract. Age-related loss of muscle mass, strength, and performance, commonly referred to as sarcopenia, has wide-ranging detrimental effects on human health,academic.oup.com |
