Exercise over 40
Enough is enough, and too much is down right counterproductive. When you pursue a tough weight lifting routine, you are pushing your muscles and breaking them down. Resting the muscle groups between workouts is where the muscles rebuild even stronger than before to compensate against the damage.
Your exercise needs to consist of both aerobic exercise and anaerobic exercise. Aerobic exercise is the exercise which allows your body to consistently move for at least twenty minutes. I think you may relate this type of exercise with aerobic dancing. You can refer to that. Also, you can do jogging, running, swimming or even boxing. This type of exercise will help your cardiovascular function. Aerobic exercise is an essential part of your exercise over 40.
Neurogenesis means that my brain grows new brain cells daily, and, if I do not kill them with stress hormones or booze or VOC’s or high fructose corn syrup, and if I challenge them with some kind of novel learning experience, they end up helping my hippocampus form or recall memories.
Another top concern for women (or at least it should be) is bone health, our bones become dense when they are put under weight bearing. If your only exercise is walking you will not put your bones under enough stress to maintain your bone density. Even though walking is considered a weight bearing exercise and is good for you, it is not nearly as beneficial to your bones as weight lifting.
To work on your balance is easy and doesn’t involve expensive high tech equipment. A strong core area and core strength training go hand and hand with your ability to balance. Yoga and Pilates use a great deal of core training, typically all you need is a mat. A large part of these styles of exercise is coordinating movements through having a healthy mind and a healthy body. Focus and concentration during your exercise routine, while staying relaxed.
A prime example would be hockey players who experience a few minutes of ice time going full tilt then perhaps hitting the bench. In order for them to avoid muscle soreness, what many don’t know is that they go from the ice to a gym. Many hockey players avoid the build up by hitting a treadmill or bike to go through an actual aerobic session so they will be working to keep the lactic acid at the required threshold and avoid buildup.
Heart and Lung Capacity. As we age our muscles get weaker, especially the most important one of all, the heart! Our lungs do not function as well as they used to and it becomes harder to walk up the stairs or go out for a stroll with your family. Training for aerobic capacity can keep your heart and lungs functioning longer and stronger.
Not challenging yourself with increasing weight and intensity: Too often people engage in a ‘routine’ a t the gym they are comfortable with. It’s true you need to know what you are doing, the correct form and feel comfortable in your knowledge however you need to be changing things up. Learning new ideas or how to use a machine can challenge a muscle group in a new way and help you with your results. Changing the weight progressively will keep making the muscles you are working stronger and stronger.
Read about bodybuilding supplements. Also read about weight lifting workouts and nutrition for teenagers.
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Fit Over Fat: Fitness
I can vouch for that as I spend at least 40 minutes prior to going for a run, telling myself I MUST do it, I CAN do it, it WON’T hurt honest. Once I have sufficiently convinced myself to open the door and lever myself out in to the great outdoors and the weather, I have to further remind myself within the first five minutes of running that the hurting will stop soon. I have been running nearly all my life and still, the first five minutes of running always, always hurts.
But then eventually it stops hurting and I see the world around me, the open vistas across fields, the wildlife (other runners, cyclists, dog walkers and the most dangerous wildlife of all, people in their cars!)the feel of the ‘weather’ on my skin, usually it is raining, but once in a blue sky we have sunshine, the sheer joy of being able to run and keep running mile after mile.
When I started running, I could barely do a 50 yards without collapsing, calling for emergency first aid and resuscitation (always of the mouth to mouth variety darling). Running, if you stick with it, quickly rewards you with the amount of progress you can make in a short period of time. When you run your first mile you feel like taking out a full page ad in the local paper, announcing to the world, the birth of a super athlete! (Whatever you do, don’t do that, people will point and laugh the next time they see you in town). After your first 3k, 5k and half marathon, you will marvel at yourself, your abilities and feel you can actually run. However if you start fretting over times, heart rates, speed, minute miles etc etc, you may never be content with your achievements. I find all that time keeping malarkey incredibly boring, but some people need to constantly challenge themselves and prove stuff. I on the other hand just want to run, stay fit, live long.
And you will get fit, you’ll find you have a bounce in your step, loose pounds of your body fat, develop long lean legs and discover you have a lovely pert bottom. Life always compensates pain (somehow).
Check out more information at FitOverFat.Com!
Hi, My name is Kendra, I’m from Vancouver, BC. My interested involve reading, writing and taking care of my family. I enjoy writing articles and taking a walk through the park on a sunny day. I hope you enjoyed my article(s) and wish you the best of luck!
Fit Over Fat, Fitness
A few kids have actually died from the flu this year here in Colorado one of them 15 years old! Being healthy is one thing I know I often take for granted until I get sick, that is. I’ve found that it’s easier to stay healthy than it is to get healthy again once you’re sick, too. With that in mind (and the season just getting underway), here are some quick tips for staying healthy this wrestling season:
Eat well. This means eating plenty of fresh fruits and vegetables, the best way to get all the nutrients your body needs to stay healthy.
Avoid sugar! Sugar depresses your immune system. Soda pop is probably the #1 culprit for most people, so do yourself a favor and have a water or fresh juice instead. (Dads and coaches, alcohol also depresses your immune system.)
Supplement with vitamins/minerals. Vitamin C and zinc, in particular, have been shown to strengthen the immune system.
Get enough sleep. Our immune system is very dependent on this, and we’re especially vulnerable to sickness when we neglect our proper rest (around 8 hours per night for most people).
Stay well hydrated. Our bodies need plenty of water to function properly, especially when it’s doing extra things like working out and fighting off all the “bugs” that typically go around. Hot drinks and soups are also good here, and help us
Stay warm. When we get cold, we force our bodies to work to stay warm. This takes energy away from the immune system and makes us more vulnerable to sickness.
Exercise (this one’s easy during the season!). Regular exercise keeps your metabolism high and your body (including your immune system) functioning at a high level like a well-oiled machine.
Stay clean. Shower right after practice, and wash your hands with soap and hot water frequently. Most cold and flu viruses are spread by direct contact.
Avoid close contact with people who have a cold or flu.
Keep your hands out of your eyes, nose, and mouth. Your hands are probably the one part of your body where you’re most likely to pick up virus-spreading germs. No need to help out the “bad guys” by putting them directly inside you!
Keep a positive attitude and a joyful outlook. More on that below!
Check out more information at FitOverFat.Com!
Hi, My name is Kendra, I’m from Vancouver, BC. My interested involve reading, writing and taking care of my family. I enjoy writing articles and taking a walk through the park on a sunny day. I hope you enjoyed my article(s) and wish you the best of luck!
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