I got up and went to the gym today after 2 days away, I just haven't felt the greatest the last few days so I decided to give myself a break so that I could re gather myself and come back stronger. So today I began my weight routine today, I will be doing weights 1 day a week to start and then increase to 2 days a week after a couple of weeks, by then Ken will be back from vacation and I hope I can get on his roster to work with me. I need to make sure I am doing everything right so I don't injure my shoulder more.
It has been a busy week with 3 extra here and trying to keep them busy in this heat, its to hot to even go to the beach. We have been to the movies, the museum of civilization, the mall, fishing and today we may go to the science museum, that or bowling. Oh we also had a day of art, they all did some kind of painting, and a volunteer day at the Glebe Center.
Some fitness tips for women nearing and over 50.
For the majority of women today, achieving or simply maintaining a
decent level of fitness is a challenge, but for women turning 50,
getting in shape can feel even more hopeless. Today we have more weight
loss programs, exercise equipment and fitness routines to choose from
then ever before, yet every statistic reported on the news reminds us
just how out of shape we are.
As hopeless as it may seem, there are many simple and effective ways to
stay fit after 50. Older women don't have to slow down, gain weight and
become another statistic of the obesity epidemic. These five tips can
help you get (and stay) fit at age 50 and beyond. - Lift weights
Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight training is possible at any age, and some studies show women in their 70's building significant muscle by lifting weights 2-3 times per week. - Walk Regularly
Walking has consistently been shown to improve cardiovascular fitness, help keep weight under control and improve mood in those who maintain a regular walking routine. Any aerobic exercise (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone, but after age 50, walking has some advantages. The risk of injury is extremely low, so almost every women can get out and start walking right away. Walking can be done in most weather, there is no special equipment required. Perhaps the biggest benefit to walking is that it's useful. Walking for errands, to give your pet exercise, to socialize, or to get out in the fresh air are all added benefits of using a walking routine to maintain fitness. Combining walking with weight training and you will have a simple and effective way to get, and stay, in shape after age 50. - Perform some interval training
Interval training is a great way to improve overall fitness. It's fast and effective, but can be challenging. To get the benefits of interval training and minimize the risk, start slowly and stop when you are winded. For example, if you are out walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Continue until you've completed five, 30-second bursts. As the days and weeks go by, you may find that you want to jog during that 30-second interval. The beauty of interval training is that you are in control of the effort and the number of reps. If you are already is great shape, you can add some high intensity interval training and kick it up a notch. When you start intervals, always pay attention to any warning signs that you are overdoing it. - Perform core exercises
As we age and become less active, core strength is often one of the first things to suffer. Poor core strength can lead to a domino effect of other physical aches and pains due to poor body mechanics and poor alignment. Sore backs, hips, knees and necks can often be traced back to poor core strength.The core muscles include more than just the abs, so it's important to consistently perform a balanced core strength workout. Do the quick core workout (above) 3-4 times each week to maintain your core strength and stability. Other great ways to maintain your core muscles are to perform simple body weight exercises that force the core to contract as you stabilize your body. Consider doing these exercises daily:
- Eat enough protein
Many older women aren't getting enough protein to maintain muscle mass. Protein is the major building block of the body, and because it isn't stored, it needs to be replenished regularly. Protein can be either complete (those containing 8 essential amino acids) or incomplete (lacking one or more essential amino acids). Complete proteins are found in most animal sources such as meat, fish, and eggs while incomplete proteins are generally found in vegetables, fruit and nuts.vegetarian athletes often struggle to get adequate protein if they don't pay careful attention to the way they combine food sources. If you aren't getting enough protein, it may be difficult to build or maintain muscle. If you are a vegetarian, it's even more important for you to learn how to get enough of this essential nutrient.
How is your routine making you feel?
Are you eating enough of the right foods to help you maintain a healthy weight?
Today's Quote;
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