All mature women benefit from some type of exercise. Even if you believe you have limitations, an exercise program needs to be part of your life.
• Aerobic exercise strengthens your heart and burns calories.
• Weight lifting tones your muscles.
• Flexibility keeps you supple and youthful.
Why is exercise so important to you?
Exercise helps fight off these killers!
1. Heart Disease (currently by far the #1 killer of women)
2. Diabetes
3. High blood pressure
4. High cholesterol
5. Osteoporosis
6. Cancer
And exercise helps you …
1. Maintain a healthy body weight
2. Have more energy and need less sleep
3. Maintain lean muscle
4. Have higher levels of self-esteem and self-confidence
5. Control the pain and joint swelling that accompany arthritis.
There are many effective exercise methods.
It doesn’t matter if you use free weight exercises, exercise bands, machines at the gym or do “home gym exercises”.
And there are many, many types of exercise that can be part of an effective exercise program.
For instance, as we age, it is very important to include rotator cuff exercises, lower back exercises and abdominal exercises in our exercise program. Why? The muscles of the rotator cuff support the shoulder and they are a source of injury for many women as we age if they are not strong.
Additionally, lower back exercises and abdominal exercises constitute what we call core strength exercises. Core strength is necessary to maintain balance and good posture.
You might want to learn abdominal exercises and lower back exercises so that you retain your youthful posture.
You might to want to build strong abs and a strong lower back so that you are not at risk for falling. (Injury from falling is one of the most prevalent problems for women as they age.)
You might want to learn ab exercises to help strengthen and flatten your tummy. You might want learn back exercises to relieve lower back pain.
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Each of these goals can be addressed in a training program designed especially for you. The program will not be a "cookie-cutter" program but will address the fitness issues that YOU have.
Each of these goals can be addressed in a training program designed especially for you. The program will not be a "cookie-cutter" program but will address the fitness issues that YOU have.
Each of these goals can be addressed in a training program designed especially for you. The program will not be a "cookie-cutter" program but will address the fitness issues that YOU have.
Each of these goals can be addressed in a training program designed especially for you. The program will not be a "cookie-cutter" program but will address the fitness issues that YOU have.
Three areas of exercise that you need to include in an effective exercise program.
Aerobic Exercise to keep your heart and vascular system healthy and fit.
Weight lifting to maintain your muscle.
Stretching to stay flexible and supple.
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AEROBIC EXERCISE
What is aerobic exercise?
Aerobic exercise is any exercise that you can perform for an extended period of time, using major muscle groups of your body, that gets your blood pumping without leaving you out of breath or exhausted.
The purpose of aerobic exercise is to make your heart stronger and more efficient.
Here are some examples of aerobic exercise: brisk walking or jogging, rowing, using a treadmill or cross trainer or stair climbing machine.
This type of exercise will help lower your blood pressure, lower your pulse rate, decrease your cholesterol, decrease symptoms of anxiety, tension and depression and help you to lose weight.
At what level should you be exercising?
There are three aspects of exercise: frequency, duration and intensity.
The frequency of aerobic exercise is from 3-5 times per week (depending on your goal).
The duration is 20-30 minutes per session.
The intensity can be calculated as follows: Subtract your age from 220. Then take the resulting number and first multiply it by .55 and then by .80. Your heart rate should remain somewhere within that range depending on your fitness level.
Example: 220 – 50 (age) = 170. 170 x .55 = 94. 170 x .80 = 136.
So, after a 5-minute warm-up, your heart rate should remain between 94 and 136 for the duration of the session with a 5-minute cool-down at the end.
WEIGHT LIFTING
Why is weight lifting important for you?
The very first thing you need to know is that weight lifting exercises will never build big muscles in women. We simply don’t have enough testosterone to achieve muscles like men. So, don’t worry. You won’t end up looking like Arnold. You’ll simply be stronger and more toned.
What you probably don’t know is starting around age 25 we begin to lose muscle unless we do something to maintain it. If you don’t exercise your muscles, your metabolism will get slower and slower. As a result, two things will happen. You will get weaker. It will be harder for you to lose weight.
You want to hold onto muscle. Muscle is metabolism. It is the only part of your body that burns calories. Even when we are sleeping our muscles are burning calories.
Here’s the good news. It’s easy to maintain muscle. You simply need to ask your muscles to do a bit more than they’re used to doing and then allow them to rest. That’s where “weight training routines” come into the picture. It doesn’t have to mean spending hours and hours in a gym. Just a couple of times a week will do the trick.
As you build muscle, you will have a reduced risk of injury (80% of lower back problems are muscular and probably preventable), you will lose inches and feel firmer, you will look better, you will be fighting osteoporosis, you will have increased stamina and you will stay strong.
Weight lifting can be your fountain of youth!
Remember earlier I mentioned frequency, duration and intensity?
Frequency for a “weight training routine” is two times per week with at least one day of rest between sessions.
Duration for a “weight training routine” can be as little as 30 minutes (10 exercises at 3 minutes per exercise—two sets of 8-12 repetitions).
Intensity equates to using a weight that challenges your muscles.
FLEXIBILITY
What are the benefits of stretching?
Reduces tension and makes you feel more relaxed
Helps your coordination by allowing freer and easier movement
Increases your range of motion
Decreases risk of injuries such as muscle strains
Promotes circulation
Reduces stress
Reduces soreness
And it just plain feels good!
More important, as we age, we stiffen up. It’s very important that we maintain our ability to move easily and freely. If we don’t maintain our flexibility, we will be able to move less. When we move less, we get stiffer. When we get stiffer, we move less. And so on. And then we feel OLD! And that’s just what we want to avoid.
Frequency of stretching can be as little as only after a workout or as much as every day.
Duration of a stretching program can be 10 minutes or ½ hour depending on how many stretches you want to do. Just be sure to hold each stretch for at least 20 seconds….and no bouncing.
Intensity – stretch only to the point where you feel the stretch, not until you feel pain.
You will be doing yourself a disservice if you neglect exercising. You will not be as attractive, feel as good or appear as youthful as you deserve.
Get your very own online exercise program and the guidance of a personal trainer. Click here for a Free Demo of how our customized exercise programs work.
All mature women benefit from some type of exercise. Even if you believe you have limitations, an exercise program needs to be part of your life.
• Aerobic exercise strengthens your heart and burns calories.
• Weight lifting tones your muscles.
• Flexibility keeps you supple and youthful.
Get your very own online exercise program and the guidance of a personal trainer. Take a look at our Free Demo to see how our customized exercise programs work.
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