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Continue reading Men's Over-40 Holiday Workout

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Derartu Tulu with Paula Radcliffe at the finish line of the ING New York City Marathon Photo: Mike Stobe, Getty Images

Continue reading Paula Radcliffe Says She Gets Better with Age

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Continue reading Get More Energy: Five Tibetan Rites Giveaway

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If it seems too good to be true, honestly, there's no catch. "A moderate aerobic workout like biking or brisk walking for about a half hour a day or at least five days a week can train your heart to be healthier so you won't need a stent," says Dr. Christopher Cannon, associate professor of medicine at Harvard Medical School. A consistent exercise plan slows the heart rate and lowers blood pressure so your heart doesn't have to work as hard. "Therefore it can make do with a slightly reduced amount of blood from the blockage," says Cannon.

Cardiovascular risk gradually increases for everyone as we age, but the risk jumps sharply after menopause. "Although we don't know why for certain, it's likely estrogen acts as a protector against heart disease," Cannon says. "As estrogen levels decrease it leaves women more vulnerable." And here's a fact to ward off any thoughts you might be having resembling, 'this won't happen to me': The American Heart Association's latest figures show 1,314,000 angioplasties -- the procedure that inserts the stent -- were done in the United States in 2006.

Continue reading Exercise Can Beat Heart Surgery

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Upside Down Pigeon Photo: Dorit Thies

Certain postures specifically promote youthfulness. Ask your yoga teacher if she can integrate these moves into her practice or do them on your own. I was introduced to them during a yoga retreat hosted by expert Beth Shaw, who's trained over 75,000 instructors around the world. (That's her in the pictures.)

Upside Down Pigeon (or Dead Pigeon)

• Physical benefit: Walking, running and cycling can't be beat, but they also tighten up hips, making them more susceptible to injury, says Shaw. This hip opener will keep them loose and improve your flexibility.
• Emotional benefit: Hips house emotions, acting as a storage depot. This move helps release a lot of pent-up -- and often negative -- feelings.

Continue reading Stay Young with Yoga

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If your excuse for not engaging in sweat-dripping, pavement-pounding workouts is your worry about either getting or worsening your arthritis, you're in luck. A study with more than 1,200 participants found no link -- let's reiterate, that's zero, nada -- between osteoarthritis and exercise, even high-impact. And although obesity is an independent risk factor for the joint condition, physically active overweight participants fared just as well as their slim peers. The average age was in our Fit After 40 range, 53.

"What's particularly convincing about the study is they also took an MRI of each subject's knee. They discovered that those who performed the most vigorous weight-bearing exercise had the thickest, healthiest cartilage," says Dr. Harvey Simon, editor of the Harvard Men's Health Watch. What's more, these findings were consistent with another study published last year that found no connection between running and arthritis. In fact, running seemed to actually benefit joints.

In both studies, none of the members had arthritis to begin with. But other research shows that exercise at any level can even help those who already have it. "A lot of people don't exercise because they think their arthritis pain will be exacerbated but the opposite is true," says Dr. Patience White, chief public health officer for the Arthritis Foundation. So for those of you who are using your arthritis pain as an excuse not to move, listen up: "When physical activity is combined with a weight loss program, you can actually prevent arthritis pain and decrease the progression."

Continue reading Have Arthritis? Get Exercising

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It's easy to ignore what we can't see, like the bra-line bulge accumulating on our backs, for instance. Another reason we don't think about it much is that muffin tops get all the attention; they're front and center and directly affect whether or not we can get into our skinny jeans. But our upper backs are another spot that our slowing metabolism helps turns to pudge if we don't pay attention to it.

While you can't spot tone away fat (it's going to distribute itself wherever it damn well pleases), you can tighten up your muscles -- specifically your lats, rhomboids and traps -- and you will definitely see a difference. Here are a few moves that will do the trick, courtesy of Celeste McMillin, a personal trainer at WITH-U (Wellness in Total Health University) in Tustin, Calif. Do two sets of 12 to 15 reps a few days a week.

• Cobra: Lie face down on floor, arms at sides. Squeeze shoulder blades together, engage abs by pulling belly button toward spine and tighten butt. With chin tucked, lift chest off floor. Hold for 2 seconds. Lower and repeat.

Continue reading Beat Bra Strap Bulge

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Photo: Andrea Cross

While everyone knows 43-year-old Dara Torres is a five-time Olympian, here are two other amazing facts about her: On August 1, 2007, just 15 months after giving birth to her first child at age 40, Torres won the gold in the 100-meter freestyle at the U.S. Nationals. Then three days later, she twice broke her own American record in the 50-meter freestyle that she had originally set 26 years before. I caught up with her in the midst of her latest project, BP's Younger for Longer Challenge, to find out more about it and to learn how she stays in such stellar shape.

That's Fit: What was your impetus for this project?

Dara Torres: I've always maintained that age is just a number, and we should never put an age limit on our dreams. This is a contest that perpetuates that message. It reaches out to both men and women encouraging them to share their ideas in an essay about what keeps them young and healthy. (The winner wins $10,000 worth of BP gasoline with invigorate, a new formula designed to help keep cars running longer, and a one-on-one with Dara. Click here to enter.)

TF: What's the single most essential aspect of your life that you feel keeps you youthful?

DT: Fitness. It's always been a part of my life. My daughter's only 3, but I already have her taking gymnastics, dance and swimming classes. It doesn't have to be a purposeful workout, you just need to get out there and move, even if it's just a brisk daily walk. Exercise not only makes you feel younger, it relieves stress, and you automatically look better. It's a win-win.

Continue reading Dara Torres - Secrets For Staying Young

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Heredity is not on my side when it comes to cholesterol. So once my "bad" cholesterol hit 285, I backed off on saturated fats almost completely. (The "almost" is Phish Food.) It helped: My LDL now hovers between 225 and 235. But new research shows my exercise routines might also be helping to keep the level less high.

In the first study to find a link between fitness and dips in levels of LDL, an hour of moderate or a half hour of vigorous activity yielded a decrease of almost 4 milligrams per deciliter of LDL cholesterol in white women, and more than 10 milligrams for black women. And for those past menopause, the benefits were even greater: 5.9 milligrams for whites and 14.68 for blacks. The study was conducted over nine years and included almost 9,000 people between the ages of 45-64. The decrease wasn't found in men.

Besides working out and limiting your intake of saturated fats, you can also eat more of some foods that are known to reduce LDL levels such as walnuts, salmon, oatmeal and flax seed. You might also consider taking an omega-3 supplement once a day.

High LDL isn't the only factor associated with cardiovascular disease. Click here to learn more and find your risk score for a heart attack.

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When we fall forward, we typically reach out and our hands hit the ground first. If we're strong enough, our wrists and arms absorb much of the impact. Researchers who study the biomechanics of aging say push-ups are an effective way to strengthen your upper body so you can break a fall safely. If that's not enough incentive to get you into them, how's this: You'll also sculpt enviously sexy cocktail dress arms and shoulders. Ah, now I have your attention.

"The exercise is regarded as the ultimate measure of physical fitness for a reason: In order to lift your entire body weight, you need to engage almost every major muscle group - the arms, chest, abs, hips and legs," says Adam Feldman, a personal trainer in Nanuet, NY. So it's damn hard. But when you can drop and do 10 without a sweat, you'll feel a sense of pride you just don't get from doing a bicep curl. "We included a push-up in the Challenge this year and women felt strong and empowered when they were able to master it!" espouses Self's Fitness Director, Meaghan B. Murphy.

Continue reading Why You Need Push-Ups

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• Spinach has folate which speeds up cell renewal. Translation: It acts like an inner exfoliant. New, young cells make your skin look younger.
• Oranges, bell peppers and kiwi are loaded with Vitamin C, which boosts collagen production and smooths out wrinkles. Other vegetables and fruits include sweet potatoes, lemons and limes.
• Canned tuna's loaded with selenium, a mineral that preserves elastin, a protein that keeps skin smooth and tight. It's also an antioxidant that buffers against damaging UV rays.
• Walnuts, salmon and flax seed are brimming with omega-3 fatty acids that have anti-inflammatory properties which reduce puffiness.

Try this: Salmon, carrot, tomato spinach stir fry. Throw all the ingredients into a wok or sauté pan with your favorite spices and a teaspoon of olive oil. For more skin-firming recipes, contact Berman at jberman@sfbayclub.com.

Want to cook up another stir fry? Try tofu, spinach and okra for a light, skin-friendly meal.

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Last week, I let you in on a wonderful secret: Kegel exercises can not only cure your incontinence, they can improve the intensity of your orgasms. But it's not the only solution for these embarrassing leaks, even if it is the most enticing.

A study published in the New England Journal of Medicine and detailed in The New York Times found shedding just 8 percent of your excess pounds can relieve enough pressure to cut accidents nearly in half. The clinical trial included 338 overweight and obese women who had at least 10 urinary incontinence episodes a week. This makes sense since all that extra baggage bears down, putting pressure on your bladder and pelvic floor. The average age of the women was 53.

Regular moderate aerobic activity has also been shown to help women between the ages of 54 and 79 according to a report published in Urologic Nursing. Look at this as one more reason to get moving! Take a hike, ride your bike, swim laps, go kayaking or enroll in a dance class.

Continue reading Shedding Pounds and Cardio Can Also Fix Leaks

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I don't know about you, but my strength routine doesn't include toning the muscles in my vagina. Yet experts at the recent American College of Sports Medicine's Health & Fitness Summit & Exposition announced that those muscles, referred to as the pelvic floor, are an overlooked aspect of women's health, particularly as we age.

Photo: Datu Ramel

These muscles often weaken as a result of childbirth and menopause and can cause incontinence, an accidental release of urine that can happen from just coughing or laughing. And if you're one of the 20 million women with the condition, that can't make you feel too sexy -- particularly during beach season. But here's the good news: Kegel exercises can help. And in a study conducted by the Women's Health Foundation, in which incontinent women did pelvic exercises, the results showed a good deal more than improvements in bladder control: Over a third of the women reported more powerful orgasms and better sex overall.

"Stronger muscles improve circulation which in turn creates more intense orgasms," says Jennifer Hebert-Beirne, the Director of Research & Development at the WHF.

Continue reading Want a Better Sex Life? Read On

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• Add high intensity interval training to your workout mix. Because HIIT's work bursts are performed at full throttle, it takes longer for your metabolism to return to its normal resting rate than other forms of fitness. This means that up to an entire day after you work out, you'll still be burning up to 15 percent more calories than if you hadn't exercised.
• Slow it down. Any weight training other than those featherweight dumbbells builds muscle, a major fat burner. But you can turbocharge that muscle repair and growth by slowing the pace of your reps while increasing the intensity. According to a study conducted at Wayne State University in Detroit, this can pump up your metabolism by 8 percent for as long as 72 hours after your session. Raise and lower to a three count and choose weights heavy enough that you struggle to maintain proper form for the last few reps, says New York City trainer Mike Monroe.

Continue reading Rev Your Metabolism

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Now that summer is in full swing, most of us are looking to work less and play more. The only pitfall is that half days and long weekends can throw off our diet and fitness routines. The result: Our best stay-healthy efforts Monday through Friday get undone. In fact, a study involving 50 to 60-year-olds conducted at the Washington University School of Medicine in St. Louis, Mo., found that their lifestyle changes on the weekends didn't just stall weight loss, in some cases, participants actually packed on more pounds. What a waste! "It's particularly important for people to find ways to keep up their exercise routines on the weekends and other down times - and even increase them if possible - to help counteract the inevitability of eating more," says study author Susan Rachette.

Scheduling day-off activities ahead of time, like a tennis game or group hike, will make it easier for you to peel yourself off the chaise and get going. Plus, you've gotten your friends or family involved, further reducing your potential to skip it.

How else to strike a balance between relaxation and activity? I asked Lindsey Coen-Fernandez, owner of RoughFit, an outdoor training company, for more stay-on-track strategies:

Continue reading Keep the Weight Off During Your Time Off

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Photo: Marc Fernandez

You probably already know that working out with friends can boost your motivation. Now new research shows it may also affect your motor function -- learned movements that allow you to run, catch a ball and jump, among other physically active pursuits.

According to the study published in the Archives of Internal Medicine, the more time you're engaged with others, the slower your motor skills will decline as you age.

That's not to say you should give up your "me" time. I run solo because it clears my head and allows me to sort out all manner of personal and professional snags. But I also value the esprit I get from my yoga class pals, so it's a plus to learn that my time with them will also help keep my strength and coordination from diminishing.

Check out these fitness sites for opportunities to boost your social connections, or do an online search for local activities like rowing, outdoor bootcamps or dance classes.

• YogaClassSearch
• PilatesStudioSearch
• Road Runners Club of America
• USA Cycling

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• Add a few "brick" workouts to your training plan. A brick is a run immediately following a ride. They'll get you accustomed to the jelly-legs feeling you'll have when you exit T2.
• Take off your helmet after you dismount your bike. Don't laugh. There's always someone who heads out for the run with a helmet on. Don't let it be you.

Continue reading Train for a Triathlon and Get Your Best Body - The Run

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Photo: Luis Figueroa

Now that I've sold you on training for a triathlon sprint this summer, this week, we'll focus on the ride. Cycling is considered the most important discipline in triathlon because you spend more time on the bike than swimming or running.

"For me, the swim was the hardest part, but because the bike requires so much focus, I had to resist the urge to 'relax' and coast to regain my strength," says Beth Tripmacher who competed in her first tri in 2007. "You have to look out for other riders, watch for turns and hills on the course, and use the time to refuel with gels and water. Plus, I'm neither a fast swimmer or runner so the ride's where I knew I could make up some time."

Here, City Coach's Jonathan Cane offers these tips on how to make the most of it.

• Know what rack your bike is on. Remember, this is a race, and the clock is ticking: There's nothing more frustrating than wasting time playing, "Where's Waldo?" trying to find your bike among hundreds of others. Set up your transition area with your bike in a light gear, helmet strap unclipped, cycling shoes ready.
• Learn how to change a tire. The triathlon gods have an ironic sense of humor -- if you don't know how to change a flat, you're bound to get one during the race. Basic repair kit must-haves: Tube, tire levers, CO2 cartridge and dispenser or mini pump.

Continue reading Train for a Triathlon and Get Your Best Body - The Ride

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Photo: Luis Figueroa

Once regarded as an event braved by elite athletes, triathlons are becoming more appealing to average in-shapers who crave new challenges. And nearly half of those in-shapers are over 40. What's cool is that competing is easier than you think: Instead of doing an Ironman, you can take on a doable short distant tri called a "sprint." It's approximately a 400 to 600 yard swim, a 10 to 20 mile bike ride and a two to four mile run. Cake!

There are three reasons why you should do it. One, you'll get super-toned and strong. Two, your esteem and confidence will soar! And three, the whole process is a fun, inexpensive alternative to a pricey summer vacation.

For a free training program, tri-newbies online is your best destination. It also offers event schedules nationwide and other valuable primers like "Bicycle Cleaning and Maintenance 101." Or go the group training route. Most cost about $300 for a 10 to 12 week program. Find local clubs at U.S.A.Triathlon.

Continue reading Train for a Triathlon and Get Your Best Body - The Swim

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