THE “MONEY” DECADE
That’s the term wry medical professionals
use to describe the fifties, jokes Richardson.
Incidence of heart attack ramps up, as does
colorectal and prostate cancer. “Your cells
accumulate multiple mutations as you age,”
he explains.
Fight fire with fibre. A meta-analysis
published in the British Medical Journal found
a 10 per cent reduction in the risk of colorectal
cancer for each 10g of fibre consumed a day.
To get your fill, eat at least two serves of whole
grains, two serves of fruit and five serves of
vegetables, including legumes, daily.EMBRACE THE 5K
Is a marathon top of your bucket list? Scale
back your ambitions for a more meaningful
pay-off, advises Cooper. “In your fifties,
marathon training takes too much time away
from your family and the nutrition sucks
because of all the sugar you need.”
The 5k, he argues, allows you to run hard
and chase new PBs. “The higher intensity
promotes more weight loss and you can eat
your normal food.” Keen? Aim for 25 minutes
or less, Cooper says.
THE SITTING RISING TEST
Here’s a test you really want to nail. Developed
by Brazilian sports medicine expert Dr Claudio
Gil Araujo, it predicts how long you have to
live. The goal is to get down into a sitting
position and back up with minimal support.
The test works on a scale of one to 10. Score
three or less and your risk of dying is five times
greater over the next five years.
Cross your feet and sit on the floor. That’s
five points. Coming back up is another five,
but you lose a point for each hand, arm or knee
you need for support. Take off a half-point
when you lose your balance.>APRIL 2016^95FITNESSRULE THE
DEADLIFT
Beretta deadlifts 170kg. “I’m
just trying to add a little bit
m o r e e ac h t i m e,” h e s ay s. “I f I
plateau I’ll rest for a few
weeks then attack it again and
find I can go that bit further.”(^1)
Stand with your feet under
the bar, hands clasping it
shoulder-width apart. Bend your
kneesuntilyourshinstouchthebar.
(^2)
Lift your chest and
straighten your back as you
r i s e t o a s t an d i n g p o s i t i o n.
‘‘If your mind says no,
we’re not stopping,
your body will find a
way to make it happen’’