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Your body
at age 25, 35, 45 by My Gay Trainer
In the
battle to stay fit as we age, it's athletics versus genetics. Here's how to
cheat.
Eyes:
After age 45, at least 90 percent of men and women have trouble focusing at
close range. Fit fix: Wear sunglasses outdoors; if you work at a computer,
periodically look away and focus on something in the distance: massage closed
eyes with a warm paper towel or washcloth.
Heart:
At age 25, the average man's maximum heart rate is approximately 193 beats
per minute; a woman's, 195. Your maximum heart rate declines by about one
beat per year. Max heart rate = 205 - 1/2 age (for men); 220 - age (for women).
Fit fix: Regular aerobic exercise, three to five days a week for a minimum
of 30 minutes, will help keep your heart healthy.
Lungs:
After age 25, the body's maximal oxygen consumption (the amount of oxygen
it is able to absorb and use from each breath) decreases about 1 percent a
year in sedentary individuals. Fit fix: Regular aerobic exercise and resistance
training will help preserve -- if not improve -- your body's efficiency and
endurance.
Muscle:
At 25, men start to lose six to seven lbs. of fat-free mass per decade; women,
four to five lbs. per decade. At the same time, body fat increases by 2 to
3 percent for men, and 3.5 to 5 percent for women. Take the two together and
you end up with a 5 percent decrease in men's and women's metabolism per decade.
Fit fix: Watch your diet and boost your calorie burning through exercise,
especially strength training.
Flexibility:
Men and women achieve peak range of motion in their mid- to late 20s. After
that, flexibility drops due to joint and muscle degeneration and inactivity.
Fit fix: Stretch for a minimum of five to 10 minutes at least two or three
times a week.
Bones:
Most men and women attain peak bone mass somewhere between 25 and 35. After
this point, women lose bone at a rate of 1 percent per year; men lose bone
more slowly. Women typically lose up to 20 percent of their bone by age 65;
men, 10 to 15 percent. Fit fix: Weight-bearing exercise and circuit weight
training (along with adequate mineral intake) can increase bone strength and
mass.
Hair:
By age 55, at least 50 percent of men and women are about 50percent gray.
Fit fix: Sorry, only lifting a bottle of hair dye can help this one.
Mary Christ
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