Most people still believe the principle of " No Pain No Gain" which was widely used in the 80's. Today exercise should be safe first and than effective.
Muscle soreness that occurs 24 to 48 hours after exercise is normal, specially if the exercise involved a high amount of eccentric work, such as resistance training, landing after jumping or downhill running or any other activity that your body is not accustomed to performing.
Proper response to this type of pain is rest, followed by moderate exercise and stretching. However there are some occasions when the pain is more troublesome and may indicate some problem.
Following guidelines can help you determine if the pain that you experience needs medical attention

• Always exercise till mild discomfort and not pain.
• Muscle pain or soreness is not a criteria for a good workout.
• Pain in the joints, specially ankle, knee, elbow and wrist should not be ignored, as these joints are not covered by muscles, therefore the pain is rarely muscle related
• If the pain occurs at a specific location, then it is an early indicator of some type of injury.
• Swelling in and around the area of pain should never be ignored
• Pain that disrupts your sleep pattern or interferes with work is strong indicator of more serious problem
• Make sure to consult your doctor immediately.

Avoid trying to push through the pain. Pain is the body's way of telling us that a problem exists and potential injury may be on the horizon!

Decreased endurance, stiffness, poor joint mobility, extra weight waning muscle strength are these the inevitable symptoms of aging? Common opinion would indicate yes. But aging isn't necessarily to blame for these afflictions.
Rather, it is the inactivity that often accompanies aging in this country where most seniors after crossing 55 think it's end of the road for them. Most of us have known individuals who were in great physical condition and quite active for their age. But too, often their high level of activity was attributed to excellent physical health, as if they were one of the lucky ones.
The more active you remain, the better your physical health will be. Exercise combined with good nutrition is a virtual fountain of youth. Most seniors wake up after facing a medical problem and start doing physical activity. In some cases, it might be too late but it is never too late.
Exercise, Exercise, Exercise. It doesn't have to be extremely lengthy or terribly vigorous, just consistent. Walk daily; pedal your bike to your store, go for mid-day swim; spend time gardening. Find physical activities that you enjoy and do them regularly. Perhaps most important, begin a strength training programme. Again, it does not have to be intense to be effective. Your objective is simply to maintain your muscle mass. The loss of muscle mass that occurs with inactivity is one of the major reasons for reduced functional capacity.
Eat a nutritious diet. Your two main objectives should be to lower your fat to no no more than 20 to 25 percent of your daily calories and to increase your fiber intake.
A plant based diet of fruit, vegetables, grains, beans, nuts and seeds is a surefire approach.
Design your physical activity based on FITT principle.
F=Frequency=Cardio 4-5 days a week, resistance training minimum 1 day a week, flexibility minimum 2 day a week.
I=Intensity=Start each session slowly and gradually increase it. Never be in pain or unable to speak during activity.
T=Time=30 to 60 minutes each session.
T= Type=Cardio (cycle, walk, swim, step) resistance (weight training) flexibility (stretches, yoga)
Look at your senior years as an opportunity to do thinks you never did before(sky diving, bungee jumping, running a mini marathon or water rappelling.) Why not?

Talk about resistance training, and you will hear different kinds of feedback from people who have never tried it. Some believe it makes you look bulky and some believe it makes you stiff. These are all myths.

Resistance training is a very important component of a perfectly fitness program, without resistance training, a fitness programme is incomplete. Lot of people, find resistance training programme boring and that's true. If you are following the same training programme of months you are bound to get bored of it.

Resistance training programme is based on almost 50 training principles and all these principles should be periodized for maximum benefits and fun. Each program should be changed after four weeks, and the same program should not be repeated for the next three years, provided you are consistent with your program.

You do not need to be a body builder to benefit from strength training. A well designed resistance training programme can provide benefits such as increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury and most, important a lean look.


Resistance training guidelines:

•  Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts.

•  One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient.

•  Breathe normally throughout the exercise. Exhale when you put effort.

•  Use machines to start with and slowly progress to using free weights.

•  Lower the resistance with a slow, controlled manner throughout the full range of motion.

•  Lifting the weight to a count of two and lowering it to a count of three or four is effective.

•  When you are able to perform 12 repititions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.

•  Training more frequently or adding more sets may lead to slighty greater gains, but the small added benefit may not be worth the extra time and effort. (not to mention the added risk of injury).

An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner or a personal trainer to train with you.

90% of participants start physical activity program to lose weight and only 50% of them, succeed, for the others weight loss becomes a distant reality.

Follow the tips for a successful weight loss program

•  Set realistic goals (2-4 kgs a month)

•  Start with a realistic nutrition plan; eat what you can sustain for long time.

•  Start with a realistic exercise program, 30 minutes 5-6 days a week.

•  Stop or minimize intake of alcohol and caffeine.

•  Drink plenty of water.

•  Make sure exercise is your topmost priority.

•  Eat minimum in the evening and before 8pm .

•  Follow 80-20 principles, 80% of the times eat healthy, and 20% of the times indulge yourself in your favorite food.

Exercise guidelines

Increase the duration and intensity by 10% every week.