www.spartafit.com
Open in
urlscan Pro
173.254.30.247
Public Scan
Submitted URL: http://zirakeypunchercurtains.com/2rrid5df719a4160df814a97c81d2d8cf908b45f4a921?q=&s1=692_200941&s3=65b7603d9551f500012e63d3
Effective URL: https://www.spartafit.com/articles/show%20article.php?article=how%20to%20workout%20as%20you%20get%20older&device=desktop&o...
Submission: On January 29 via api from US — Scanned from US
Effective URL: https://www.spartafit.com/articles/show%20article.php?article=how%20to%20workout%20as%20you%20get%20older&device=desktop&o...
Submission: On January 29 via api from US — Scanned from US
Form analysis 3 forms found in the DOM
Name: food search form — GET ../food%20search/food%20search.php
<form name="food search form" class="searchbox" action="../food%20search/food%20search.php" method="get"> Search for<input type="text" name="q" value="(Enter a food)" onclick="value=''"> in <select name="foodgroup">
<option selected="selected"> All food groups </option>
<option> Dairy and Egg Products </option>
<option> Spices and Herbs </option>
<option> Baby Foods </option>
<option> Fats and Oils </option>
<option> Poultry Products </option>
<option> Soups, Sauces, and Gravies </option>
<option> Sausages and Luncheon Meats </option>
<option> Breakfast Cereals </option>
<option> Fruits and Fruit Juices </option>
<option> Pork Products </option>
<option> Vegetables and Vegetable Products </option>
<option> Nut and Seed Products </option>
<option> Beef Products </option>
<option> Beverages </option>
<option> Finfish and Shellfish Products </option>
<option> Legumes and Legume Products </option>
<option> Lamb, Veal, and Game Products </option>
<option> Baked Products </option>
<option> Sweets </option>
<option> Cereal Grains and Pasta </option>
<option> Fast Foods </option>
<option> Meals, Entrees, and Sidedishes </option>
<option> Snacks </option>
<option> Ethnic Foods </option>
</select> <input type="submit" name="Submit" value="Search">
</form>../food search/food screener.php
<form class="searchbox" action="../food search/food screener.php"> Select <select name="foodgroup">
<option selected="selected" value=""> All foods </option>
<option value="100"> Dairy and Egg Products </option>
<option value="200"> Spices and Herbs </option>
<option value="300"> Baby Foods </option>
<option value="400"> Fats and Oils </option>
<option value="500"> Poultry Products </option>
<option value="600"> Soups, Sauces, and Gravies </option>
<option value="700"> Sausages and Luncheon Meats </option>
<option value="800"> Breakfast Cereals </option>
<option value="900"> Fruits and Fruit Juices </option>
<option value="1000"> Pork Products </option>
<option value="1100"> Vegetable Products </option>
<option value="1200"> Nut and Seed Products </option>
<option value="1300"> Beef Products </option>
<option value="1400"> Beverages </option>
<option value="1500"> Fish and Shellfish Products </option>
<option value="1600"> Legume Products </option>
<option value="1700"> Lamb, Veal, and Game </option>
<option value="1800"> Baked Products </option>
<option value="1900"> Sweets </option>
<option value="2000"> Cereal Grains and Pasta </option>
<option value="2100"> Fast Foods </option>
<option value="2200"> Meals, Entrees, and Sides </option>
<option value="2500"> Snacks </option>
<option value="3500"> Ethnic Foods </option>
</select> that are <select name="criteria">
<option value="lean high complete protein">Lean & high in complete protein</option>
<option value="lean high protein">Lean & high in protein</option>
<option value="lean complete protein">Lean complete protein</option>
<option value="carbs with fiber">Carbohydrates with fiber</option>
<option value="complex carbs with fiber">Mostly complex carbs with fiber</option>
<option value="high fiber per weight">High in fiber per given weight</option>
<option value="high fiber per Calorie">High in fiber per Calorie</option>
<option value="high omega 3">High in omega 3 fats</option>
<option value="high omega 6">High in omega 6 fats</option>
</select> <input type="submit" name="Submit" value="Find Foods">
</form>../food search/food rank.php
<form class="searchbox" action="../food search/food rank.php"><!--food selector--> Find <select name="foodgroup">
<option selected="selected" value="no cereal"> All foods except bfast cereals </option>
<option value="All foods"> All foods </option>
<option value="100"> Dairy and Egg Products </option>
<option value="200"> Spices and Herbs </option>
<option value="300"> Baby Foods </option>
<option value="400"> Fats and Oils </option>
<option value="500"> Poultry Products </option>
<option value="600"> Soups, Sauces, and Gravies </option>
<option value="700"> Sausages and Luncheon Meats </option>
<option value="800"> Breakfast Cereals </option>
<option value="900"> Fruits and Fruit Juices </option>
<option value="1000"> Pork Products </option>
<option value="1100"> Vegetable Products </option>
<option value="1200"> Nut and Seed Products </option>
<option value="1300"> Beef Products </option>
<option value="1400"> Beverages </option>
<option value="1500"> Fish and Shellfish Products </option>
<option value="1600"> Legume Products </option>
<option value="1700"> Lamb, Veal, and Game </option>
<option value="1800"> Baked Products </option>
<option value="1900"> Sweets </option>
<option value="2000"> Cereal Grains and Pasta </option>
<option value="2100"> Fast Foods </option>
<option value="2200"> Meals, Entrees, and Sides </option>
<option value="2500"> Snacks </option>
<option value="3500"> Ethnic Foods </option>
</select>
<select name="rank">
<option value="highest"> highest </option>
<option value="lowest"> lowest </option>
</select> in <select name="nutrient">
<option value=""> (Select Nutrient) </option>
<option value="VitA_IU"> Vitamin A </option>
<option value="Thiamin"> Vitamin B1 </option>
<option value="Riboflavin"> Vitamin B2 </option>
<option value="Niacin"> Vitamin B3 </option>
<option value="Pantothen"> Vitamin B5 </option>
<option value="VitB6"> Vitamin B6 </option>
<option value="VitB12"> Vitamin B12 </option>
<option value="VitC"> Vitamin C </option>
<option value="VitD"> Vitamin D </option>
<option value="VitE"> Vitamin E </option>
<option value="VitK"> Vitamin K </option>
<option value="Beta_Carot"> β Carotene </option>
<option value="Folate_Tot"> Folate </option>
<option value="Beta_Cryptox"> β Cryptoxanthin </option>
<option value="Lut_Zeax"> Lutein & Zeaxanthin </option>
<option value="Lycopene"> Lycopene </option>
<option value="Betaine"> Betaine </option>
<option value="Calcium"> Calcium </option>
<option value="Copper"> Copper </option>
<option value="Fluoride"> Fluoride </option>
<option value="Iron"> Iron </option>
<option value="Magnesium"> Magnesium </option>
<option value="Manganese"> Manganese </option>
<option value="Phosphorus"> Phosphorus </option>
<option value="Potassium"> Potassium </option>
<option value="Sodium"> Sodium </option>
<option value="Selenium"> Selenium </option>
<option value="Zinc"> Zinc </option>
</select> in relation to <select name="comparator">
<option value="1"> Weight </option>
<option value="energ_Kcal"> Calories </option>
</select>
<input type="submit" name="Submit" value="Find">
</form>Text Content
Home Articles Fat Loss Fat Loss Chart BMR & Calorie Estimator Calories for "Toning Up" Glossary Muscle Growth Exercise for Muscle Growth Muscle Growth Nutrition Exercise Program 1 Exercise Program 2 Home Workout Program 1 Glossary Exercise Sample Workout 1 Sample Workout 2 Home Workout Abdominal Exercises Back Exercises Bicep Exercises Calf Exercises Chest Exercises Hamstring Exercises Lower Back Exercises Quadricep Exercises Shoulder Exercises Tricep Exercises Nutrition Carbohydrates Protein Essential Fats Water Dietary Fiber Healthy Foods List Sample Meals Recipes Vitamins Etc. Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Biotin Folate Vitamin C Vitamin D Vitamin E Vitamin K Calcium Chromium Copper Iodine Iron Magnesium Manganese Molybdenum Phosphorus Potassium Selenium Sodium Zinc Home Articles Fat Loss Muscle Growth Exercise Nutrition Vitamins Etc. Search for in All food groups Dairy and Egg Products Spices and Herbs Baby Foods Fats and Oils Poultry Products Soups, Sauces, and Gravies Sausages and Luncheon Meats Breakfast Cereals Fruits and Fruit Juices Pork Products Vegetables and Vegetable Products Nut and Seed Products Beef Products Beverages Finfish and Shellfish Products Legumes and Legume Products Lamb, Veal, and Game Products Baked Products Sweets Cereal Grains and Pasta Fast Foods Meals, Entrees, and Sidedishes Snacks Ethnic Foods Select All foods Dairy and Egg Products Spices and Herbs Baby Foods Fats and Oils Poultry Products Soups, Sauces, and Gravies Sausages and Luncheon Meats Breakfast Cereals Fruits and Fruit Juices Pork Products Vegetable Products Nut and Seed Products Beef Products Beverages Fish and Shellfish Products Legume Products Lamb, Veal, and Game Baked Products Sweets Cereal Grains and Pasta Fast Foods Meals, Entrees, and Sides Snacks Ethnic Foods that are Lean & high in complete protein Lean & high in protein Lean complete protein Carbohydrates with fiber Mostly complex carbs with fiber High in fiber per given weight High in fiber per Calorie High in omega 3 fats High in omega 6 fats Find All foods except bfast cereals All foods Dairy and Egg Products Spices and Herbs Baby Foods Fats and Oils Poultry Products Soups, Sauces, and Gravies Sausages and Luncheon Meats Breakfast Cereals Fruits and Fruit Juices Pork Products Vegetable Products Nut and Seed Products Beef Products Beverages Fish and Shellfish Products Legume Products Lamb, Veal, and Game Baked Products Sweets Cereal Grains and Pasta Fast Foods Meals, Entrees, and Sides Snacks Ethnic Foods highest lowest in (Select Nutrient) Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K β Carotene Folate β Cryptoxanthin Lutein & Zeaxanthin Lycopene Betaine Calcium Copper Fluoride Iron Magnesium Manganese Phosphorus Potassium Sodium Selenium Zinc in relation to Weight Calories How to Workout as You Get Older The short answer is that you should focus on resistance exercises. You should also include cardio and stretching. However, resistance exercise should be the main part of your workout program. Resistance exercise forces your muscles to work against significant resisting forces. Weightlifting is the most popular and accommodating type of resistance exercise. Here is why: Resistance exercise protects against age-related muscle loss. As people age, they tend to lose muscle. It will make them weaker. It will also slow their metabolism because their lean mass partly determines their resting metabolic rate. Resistance exercise helps to protect from this. Also, many of the elderly die from falls. Strength (especially in the lower body) can help to prevent this. Lower body strength has a positive effect on longevity. In Sardinia, they found that the steeper the terrain, the longer the people lived on average. It is because they develop lower body strength. Resistance exercise helps with this. Resistance exercise protects you against bone loss. Olympic weightlifters, powerlifters, and bodybuilders have the greatest bone mass densities on average. This is because weightlifting increases bone mass density. It helps to prevent the bone loss that often happens in old age. Resistance exercise destroys senescent cells. As we age senescent cells accumulate in our bodies. Senescent cells are old cells that don't multiply but don't die off when they should. Instead, they release chemicals that can damage healthy cells. They increase the risk of cancer, diabetes, heart disease, and other age-related diseases. Resistance exercise destroys senescent cells in the muscle for up to 48 hours after the exercise. It also suppresses the formation of more senescent cells. Here is how: Work on stability before strength. Safety is crucial to any good workout program. A big part of safety is stability, especially around the midsection (core). You also need stability throughout your entire body. Stability lets you keep control of your body throughout all movements. It also allows you to use good form and reduces your risk of injury. In any case, start with light weights until you master stability. If you are not sure, a qualified trainer can help. Emphasize core and lower body strength. Moving heavy weights usually transmits forces through your core and lower body. So, it helps to build strength in your midsection and legs. Many exercises can help with these. In some cases, even repeatedly standing up and sitting on a bench can help. With that said, we should still strengthen the entire body. Stretch often. Stretching improves your flexibility and reduces your risk of injury. We all know this, but many people forget to stretch anyway. Stretching after your workout is ideal because your muscles will be warm. But if you can't do that, then stretching between sets or before your workout is better than not stretching at all. Give yourself plenty of time to recover. Workouts provide the stimulus for your body to improve. Recovery time allows your body to do so. So, your rest days are as important as your workout days. Other articles -------------------------------------------------------------------------------- Disclaimer ©2007 Spartafit.com. All rights reserved. Contact Us