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Ask Ade: Fitness for all ages, health tips during Ramadhan

Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle

The Jakarta Post
Wed, September 3, 2008

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Ask Ade: Fitness for all ages, health tips during Ramadhan

Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. Every second week, he will be offering professional advice and answering your questions through this column.

Dear Ade,

I was wondering whether the combination of resistance training and aerobic training was for the younger generation only, or if these combined activities hold a place in the life of senior citizens like me?

I am a 66-year-old grandmother who went through menopause some years ago. For people my age, what should we do to improve our health and fitness?

-- M. Donovan

Dear Ms. Donovan,

Thank you for writing to me with your questions. I haven't had that many opportunities to address this issue (fitness in the golden years).

You are 100 percent entitled to a fitter and shapelier physique, no matter what age are.

Modern medicine and scientists have noted the great benefits of resistance training for older generations. A combination of resistance training and aerobic training has been shown to help people of your age group to:

* Improve strength and flexibility

* Prevent or minimize mineral-loss from the body

* Keep blood-glucose and blood-pressure levels in the normal range

* Lose fat and maintain a healthy body composition

* Enjoy better metabolism and a more active lifestyle

* Slow the aging process

Workouts like leg presses, lunges, bicep curls, shoulder lateral raises, cable rows and abdominal crunches are the some of the most productive movements that most bodybuilders do, simply because they stimulate skeletal muscles in the natural range of motions that each targeted muscle group moves.

You can do the same movements because basically your muscular structure does not differ from them at all: You have the same shoulder, abdominal, pectoral, back and legs muscles as bodybuilders.

Of course, you should always consult with your physician before starting any workout or diet program. Make sure you are in good enough condition to challenge your body with new kinds of stress; at least the stresses from exercise that will rejuvenate your life.

And if you are to hire a personal trainer, please disclose information about your health transparently. This is the only way a personal trainer can prescribe the most appropriate program for you.

Having a certified personal-trainer to guide you through your workout is an option that you might want to consider if you are not quite experienced with some of the adjustments this new lifestyle brings.

Keep a balanced diet: Your priority is to eat enough vegetables and protein from lean sources, have them prepared in healthy ways (steamed, roasted, baked, boiled, or stir fried). Go for color-rich vegetables and have them raw or half-cooked to maintain their nutrients.

Supplement your diet with a good multivitamin and minerals and protein powders as a nutritional buffer for your daily needs. You can also use some joint supplements that contain Glucosamine and Chondroitin to help build and renew joint tissues, the newer version which I like is one that comes as a roll-on gel. Depending on your condition, calcium supplements may also help you go along way.

Do your stretching: It's a good way to relax and improve flexibility at the same time. It is believed to also improve blood circulation, enhance well-being and shorten recovery time between exercise sessions. Stretch slowly to a point of mild discomfort to the muscles hold for as long as you can then release slowly, control your breathing and give equal portion to each bodypart.

There you have it, Ms. Donovan. There are many other things you can do to improve your fitness level besides that which I have mentioned above. Start with them, and most importantly enjoy them. I hope you write to me again for updates on your condition.

Assalamu'alaikum Ade Rai,

I am a Muslim who has also adopted fitness as a lifestyle. In regard to the fasting month, I am concerned I might risk losing the fitness level I have built up over the past year.

Are there any tips you can offer your Muslim readers, so that we can still fulfill our religious duties and maintain our fitness? Thank you in advance for your kind reply.

-- R. F. Hidayat

 

Wa'laikumsalam Mr.Hidayat,

Thank you for writing in. The fasting month of Ramadhan is actually a great time for Muslims to lose some fat. Here are some things I recommend you do to minimize your worry and maximize your obligations during the holy month:

At sahur time, have a nutrient-rich meal that gives you enough slow-releasing energy to last throughout the day. High-fiber complex carbohydrates are essential to provide constant energy and blood sugar levels.

You also need to consume lean proteins to support muscle repair and prevent muscle breakdown. At this point in time, you also need a good dose of healthy fats from peanuts or olive oil. I recommend you finish your sahur meal with a handful of peanuts to help you hold off hunger longer during your day.

Do your cardio workout 30 minutes before breaking your fast That would be around 5.30 p.m. Do light aerobics that bring your heart rate to 2 pulses per second, and maintain it for at least 20 minutes. This is to capitalize on the low-blood sugar levels in your body; an ideal condition for your body to utilize fat as its source of energy.

Break the fast with a few korma (dates), then a similar meal to that of sahur time. A multivitamin and mineral supplement after the meal is also recommended. I think it is quite risky to break the fast with sweet foods like kolak (banana stewed in coconut milk and brown sugar), sugary syrups or softdrinks as you will experience a quick rise and drop in blood-sugar and insulin levels, which will leave you sluggish and drowsy within a couple of hours after the meal.

After Tarawih prayers, you are primed for your workout. All the nutrients you took in when you broke your fast will have settled and absorbed by the body. This may be the best time to do your workout.

After your workout, have a simple carbohydrate drink to replenish your body, a few dates, a good electrolyte drink and a protein shake. Then, 15 minutes after that, have a regular meal with a nutrient content similar to that at sahur time. About one hour after that is the most ideal time to get a good night's sleep.

Allow me to take this opportunity to say "Happy Holy Ramadhan".

Have an exercise or diet question? Fire away via ask_aderai@yahoo.com

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