Fitness For Older Women

Fitness For Older Women

10 Years Younger With Strength Training

Strength training has a lot of advantages for women, and particularly for women aged 35 to 40 and older. By the age of 40, women generally begin to lose bone density and muscle mass.

One study at Tufts University, designed by the author of ‘Strong Women Stay Young’, Miriam Nelson PH.D, found that instead of losing bone density and muscle mass.

The women were 15 to 20 years younger after one year of weight training. They gained bone density, and their strength tests matched women who were in their 30’s and 40’s.

These women didn’t diet, but they did end up looking slimmer. Some lost 1 or 2 dress sizes, and they all replaced fat with muscle. Because muscle weighs more than fat, this is the reason they looked slimmer, though the scales may not have changed much.

The women in this study were all post menopausal, and some of their ages were in the 50’s and 60’s. They made some remarkable changes in their lives as they got stronger.

One woman described going rollerblading with her children. Another went canoeing with her husband. More than any pills or potions, strength training gave these women back a youthfulness some didn’t even have to that degree in the first place.

The women in this study used leg weights and free hand weights that were adjustible in their strength training program. They started at a level they were able to – even if this was the lightest weights available.

They didn’t buy lots of expensive equipment or home gyms, and many of these can be bought second hand with a little research locally. As they developed their strength, they invested in heavier weights.

For the strap on ankle weights, they started with 1 to 3 kilograms in each cuff. The suggested ankle cuffs hold up to 10 kilograms each.

The dumbells they used for their arms were adjustable, and they started with 1 or 2 kilograms. The only other equipment they needed was a chair, somewhere to store the weights, and a towel.

Because you’re working out in your own home you don’t need to buy expensive or flashy gym clothes, or worry about feeling the odd one out.

The workout itself is in the book, Stong Women Stay Young. It covers a range of basic exercises that don’t take up too much time, which is suggested you do twice a week.

Each session takes about 40 minutes including warming up and cooling down.

Tips for women working out with weights at home

* Make sure the area you’re working in doesn’t have rugs, electrical cords, toys and other items that you can trip over

* Keep your pets and young children away from this area whilst you’re working out

* If you’re using a chair when you do exercises, make sure it’s on a carpet that won’t slide around. If you don’t have carpet, put the chair against the wall so it stays stable

* If you have problems with your back, you’ll need to be careful when you’re carrying your free weights around. Take a few trips to carry things if you have to move them in or out of a storage area. And make sure you lift them properly by bending your knees and moving slowly.

* It helps to keep the weights you’re not currently using in their container. That way they can’t be knocked off by curious children.

* If you’re using leg weights, don’t walk around with them on. It could affect your balance. And if you trip on something, you are more likely to injure yourself than normal

* Keep the telephone off the hook, and the cellphone off. That way if someone rings you won’t be interrupted

* Make sure you have some drinking water nearby in case you get thirsty.

* Don’t drink any alcohol, even a little bit, less than a couple of hours before you exercise

* Try and make sure you haven’t just eaten a meal before you work out. But by the same token, make sure you’re not starving! If you’re really hungry, you could become light headed or dizzy when you work out.

* Don’t forget to warm up!

* If you’re using weights, try doing them in front of a mirror so you can check your posture. You’ll get more out of the exercise, and work the right muscles.

Sometimes our posture becomes so habitual we don’t realize it’s not quite right until we see it

* If you’re using weights, a good posture means you’re chin is down slightly, so that it’s aligned with your neck.

Your neck is in line with your spine, shoulders are straight and not stiff, back is straight, and your knees are not locked or bent. Your pelvis should be tucked under a little

* When using weights, do the lifts slowly. This really works the muscles instead of letting the motion do the work for you.

* Make sure you pause for a count between lifting the weight up, and lowering it

* Don’t hold your breath whilst you’re lifting wights. Given that we’re contracting muscles, sometimes we unconsciously hold our breaths at the same time.

Remember to breath, but don’t go the other extreme and hyperventilate!

References: Miriam Nelson and Sarah Wernick, Strong Women Stay Young (Lothian)

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The 7 Day Healthy Lifestyle Challenge😀 | Take YOUR Health, Fitness & Nutrition to the Next Level

Hi Everyone😘

In honor of Jonarthur’s decision to do a 7 day juice cleanse, I’m inviting all of you to join us for a 7 day Healthy Lifestyle challenge!

So here’s the challenge… have a raw green juice first thing in the morning (before the coffee and hopefully, in place of the coffee!) and a raw green super foods smoothie some time during the day.

Also, if you’re up for the challenge, do some form of exercise everyday..

I included some fun exercises you can do at the park and a delicious super foods powerhouse green smoothie recipe for you to try.

Message me below and let me know if you’re UP FOR THE CHALLENGE!

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Why Asians Are Slimmer (9 Tips for Weight Loss) | Joanna Soh

SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannasohofficial “You’re Asian, that’s why you’re skinny.” I get that a lot! So I thought I’d look into the CORE PRINCIPLES of an ASIAN DIET to learn WHY we are “naturally” slimmer.

Of course, NOT all Asians are slim. I believe that it truly comes down to our lifestyle and also food intake. Watch this video through. I hope you’ll find the tips here useful and you can start to implement some of these tips into your life. What are tips do you practice to stay healthy? Let me know in the comments below.

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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9 Reasons Why Asians Are Slimmer
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6) We enjoy soups
7) We enjoy more fermented food
8) Our desserts are nutritious
9) We use food as medicine

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More useful videos to guide you through your fitness journey:

Why I Eat White Rice

Healthy Chinese Takeaway (Breakfast, Lunch, Dinner)

28-Day Soup Detox Cleanse for Weight Loss

5 Must Eat Food for a Flat Belly (Healthy Digestion)

Low Calorie Vegan Ice Cream

3 DIY Asian Detox Herbal Tea

Green Tea: Secret to Flat Belly, Youthful Skin & More

2017 FITNESS TIPS | DIET | GYM FASHION | WORKOUT

Check out my 2017 Fitness Tips! See my gym fashion faves for this year so you can look glam while you workout! I’ll also talk about my current diet and workout routine that keeps me healthy and motivated. These tips are easy to follow so please watch and thumbs up if you like it!

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Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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7 Minute Workout to lose weight fast, burn fat and tone your body

The 7 Minute Workout is the training offered by a study at the McMaster University that showed that high-intensity 7-minute are sufficient for:

– Burning fat more quickly
– Maximizing caloric consumption
– Training the muscles of the whole body,
– Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.

One of the best home gym workouts designed to tone your body and lose maximum fat in the shortest period of time possible.

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You can also have the total body 7 Minute Workout on your smartphone and tablet:

Android: https://play.google.com/store/apps/details?id=com.ego360.sevenminute

Apple iOS: https://itunes.apple.com/app/id886292467

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The exercises from training allow you to increase glucose absorption capacity, aerobic strength and cardio vascular functions.

The high intensity cardio routine is fast, simple to perform and doesn’t require any equipment. A fast circuit that will train: legs, butt, abs, arms, chest, shoulders and back, a simple workout of 7 minute for a full body tune up.

 

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The 7 Minute Workout is a “scientific” training that minimizes the time it takes to reach good physical shape from all points of view.

The video guide (with timer) illustrate 12 simple exercises that can be done anywhere! You can do the workout at home, it is practical since no equipment is necessary (just a simple chair) and is fast since it only lasts 7 minutes. In addition, to increase the intensity and effectiveness of the workout just repeat the workout.

The video offers a virtual personal trainer who, step by step, guides you in the execution of the exercises, indicating the execution times and the interludes, and also highlighting the possible errors of execution of the exercises.

The virtual personal trainer motivate and guide you to focus and get the most out of exercises.

The exercises provided by the 7 minute workout are 12:

1 – jumping jacks (aerobic exercise)
2 – wall squats (for legs and buttocks)
3 – push-ups (for arm muscles, chest and shoulders)
4 – crunches (for abs)
5 – step up (for legs and buttocks)
6 – squats (for legs and buttocks)
7 – triceps dips
8 – plank (for abs and flat tummy)
9 – high knee run (cardio and abdomen)
10 – lunges (legs)
11 – Side plank (oblique muscles – hips)
12 – pushups with rotation (to train arms, chest and shoulders)

Just 7 minutes a day to burn fat, rev-up the metabolism, build strength and muscle and improve healt.

Important. Warnings and conditions:

Before undertaking any physical activity it is important to consult a doctor. The 7 Minute Workout video is not meant to substitute for the guidance of a professional in the industry and is designed simply for illustrative purposes. So it is you who must choose how often, when and how to train in full awareness and with full responsibility. Special caution is necessary for pregnant women and minors.

Warnings: https://www.ego360.com/terms.php

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The 7 Minute Workot video is created for LumoWell / LumoFit project by Ego360

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Walk 10,000 Steps to Improve Health and Fitness

Improve Health and Fitness

It’s a fact, America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more (and more of the wrong stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a brisk 30-minute walk a day can begin to turn that around.
You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that.
Studies show the average person takes about 3000 to 5000 steps a day, and some even much less. Let’s face it, we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.
Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day.

Follow the directions that usually come with the pedometer.

Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.
As a general rule, a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. The heavier you are, the more calories you will burn.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator.
For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking).
Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. The information is abundant.

Improve Health and Fitness

The Way to Health & Vitality

Health & Vitality
It’s time to start a Healthy life:

Your 7 days program

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health.
Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent. I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.
* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks — Feel better and have more energy.
* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months — Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what’s necessary for adequate flavour
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.
You’ll find many more useful information and articles at Health & Vitality – to Enhance Your Life.
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