Critchett Fitness

Acne treatment, combination of extraction, choco enzyme and oxygen by Circadia.

Many things can change when you have so much time to think slowly. So much to learn and study and so much to appreciate in life. This bike and my worship music brought me to another level of appreciation. Being creative in spending time with a lot of benefits for our Spirit mind and body.

Staying strong as we age

Muscle strength is one of the keys to healthy aging. But after we achieve peak muscle mass in our early 30’s, it’s a slow march downhill from there. If we are sedentary as we age, we become frail, we start to hurt, we lose independence, and our lives become less satisfying.

But older age is not necessarily analogous to weakness, physical decline and lack of vigor. There is a solution to the seemingly inevitable problems of frailty as we age. In fact, contrary to modern thought, it is possible to age well, remaining independent and healthy with few disabilities. You can sidestep or even reverse frailty by beginning a well-rounded fitness program.

FLOF in medical jargon means “found lying on the floor.” The British Geriatrics Society says it’s a common expression for ambulance attendants or care staff who find seniors crumpled up on the ground after they have fallen and suffer a head injury or a broken hip. For frail elderly people, it’s an accident waiting to happen that leaves them under the unforgiving lights of the local hospital. Frailty due to muscle loss (sarcopenia) is becoming increasingly common. Roughly 15% of Americans age 65 and older suffer from the condition and 45% are considered pre-frail. Chronically feeble seniors cannot lift even a 10-pound bag of groceries or walk a quarter of a mile. As age increases, rates of frailty also increase-to 1 in 4 for those older than 84 (HopkinsMedicine.org) According to the Administration on Aging, there will be a frailty explosion by 2020, with more than 6 million Americans over the age of 65. By 2030, these numbers will have more than doubled in a 30-year period. Many Seniors face a perfect storm of falls, incident disability, hospitalization and death. Loss of muscle affects balance and tensile bone strength; it can also mean falls causing hip and back fractures. Frailty can cause everyday activities, such as getting out of a chair, to be painful or even impossible, leading to dependency on others, social isolation and depression.

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. The National Academy of Sports Medicine says that this trend starts to reverse after about age 35, as we lose 5% to 10% of our muscle mass each decade unless we engage in regular physical activity to prevent it. This point is critical because muscle matters in all we do: less muscle means less strength and mobility. The best prevention is exercise. While cardiovascular training is important in a balanced fitness plan, the primary treatment for muscle loss is resistance training or strength training. The more muscle is retained, the more obvious the benefits. The Journal of Aging and Health revealed that seniors who strength trained at least twice per week, increased overall strength by 113%, significantly improving gait velocity and stair-climbing ability after just 16 weeks. Strength training also acts as a natural antidote to many detrimental conditions. Long-term benefits include an astounding 41% lower odds of cardiac death and 19% lower odds of dying from cancer. More importantly, it decreases odds of dying early from any cause by 46%. It’s an uncomplicated formula that helps the body to thrive, buy many seniors do not take advantage of it and suffer unnecessary consequences. About 28% of Americans (31 million adults) age 50 and over not only fail to exercise buy move no more than necessary to get by in life, according to the Morbidity and Mortality Weekly Report.

How much exercise do you need to benefit a frail body? The American College of Sports Medicine recommends three to four exercise sessions per week, each lasting 20 to 30 minutes. Functional fitness is the best way for seniors to stay fit and active and can be tailored for your specific condition. Eldergym.com provides excellent free online resources, such as strengthening and stretching exercises, including pictures and videos, for seniors. If you have wear and tear on your body or are experiencing joint pain, you may benefit from additional help with a personal trainer to create a safe exercise regimen based on your fitness level. Even older people suffering from osteoporosis can strengthen themselves: Resistance training is considered the gold standard for this situation. The long-term benefits of resistance training are a seminal part of general health and well-being for seniors, improving almost every health condition.

Of course, there’s a catch: you need to get moving and keep moving. If you don’t yet lift weights, start now. Weight-bearing exercise, along with an adequate amount of healthy food, will go a long way toward preventing a rapid physical decline as you age. Growing old may be inevitable, but growing frail is not.

Coach Dory Critchett

Thank you, Allan Critchett, for helping my English.

Just messing around...

My Quik Video Shared using GoPro

Don’t ask why you are over weight, ask what you’ve been eating...only you can answer this question.
Watch your daily routine.
Sleep, food, drinks and stress don’t let these things destroy your body.

Have you ever tried to push your selves to keep the momentum? When you feel that you don't want to do it because you are being lazy, that is the time you have a chance to challenge your selves! You can do this! Think of the reasons why you have to do it. Nobody can motivate you but you!!!

Whole body.4S 10R Shared using GoPro

Just enough for my lunch! Protein chicken breast, Carbs Kamote and Papaya, Vegetable broccoli later is nuts and yogurt for miryenda. Water is the best drink. Remember to watch your food and the portion of it. Stay healthy and strong. eat what you can burn.

Tip: practice with light weight until you can do the proper ex*****on. Add weight slowly don’t compromise your alignment. Remember pain with gain. Celebrate your progress!

PS. Don’t don’t don’t lock your knees! 🙂 😉

No excuses! simple movements makes you sweat. 3 sets is enough 🙂 🙂

That evening in Las Piñas City Shared using GoPro

1st day of training Newl Life rescue team! great job guys!

after teaching, now it is my turn . Core workout.

A day in Luzon Island Shared using GoPro