Some thoughts and tips to get you on track with your health.
*True or false: Will a woman will bulk up if she lifts more than a 3-pound dumbbell? So many women fear lifting weights as they believe it will make them look bigger. Truth is that to improve strength and get toned you need to lift dumbbells that by the 15th repetition you lose form and are very fatigued. For upper body use a dumbbell that is 10 to 15 percent of your total weight; for lower body make that 20 percent. If you can lift a weight over 15 repetitions without losing form, it is time to make the weight heavier. You will build muscle and increase your metabolism, not bulk up. If you want to see results, stop fearing the heavy weights and push yourself to fatigue.
*Individual results may vary.
HIIT, for those that don't know, high-intensity interval training, has been the center of attention in the fitness industry lately. From Insanity and P90X, to Crossfit, HIIT workouts are popping up everywhere. HIIT in 30 minutes or less, builds muscle, improves stamina, increases power and agility, helps lose weight and keeps the body guessing, it's no wonder why it's so popular. HIIt is not a new concept. Step Aerobics, Billy Banks and this old school classic https://www.youtube.com/watch?v=fRscYVvEFt8, are HIIT of the Baby Boomer generation.
Is HIIT for everyone? This is a trick question. Everyone can benefit from HIIT, but not every HIIT workout is suitable for everyone. Before starting any HIIT program, do some investigating. What fitness level is it suited for? Does it offer modifications for older adults or inexperienced exercisers? What should I be able to do before I try this workout? Is it safe for me? How can I be sure I am doing it correctly?
When starting a HIIT program look for one that offers viable options for each exercises demonstrated. Always start with the lowest intensity option first, make it through the workout twice within the time period it states then move to the next level. If after a HIIT workout you feel nausea, excessive soreness or other physical issues, reduce your intensity. Checkout this HIIT workout to get you started on a program that's right for you.
Exercise is an important key to aging successfully. I have always believed it's never to late to start. The body is responsive to #strengthtraining at any age. Strength training just two hours a week can increase bone density, overall strength, endurance and improve #balance. Checkout my #SeniorFitness Video for ideas. As we age flexibility decreases, limiting our movement and range of motion. Regular stretching should be included in your exercise routine. More than 1/3 of people over 65 fall each year. Keeping a strong core and performing balance exercises weekly is the best way to reduce your risk of falling. Do you suffer from stiffness, pain and loss of movement in your joints? One of the best ways to manage joint issues is to stay active and maintain a healthy weight. (#BMI Calculator) Do you go to a room and forget what your looking for? Studies show regular exercise slows memory loss and decreases your risk of dementia.
HOW DO YOU GET STARTED?
Start slowly and build gradually. Make a weekly exercise plan and write it in your calender. Not sure where to start? Fit Forever Personal Training specializes in exercise sessions for seniors in the West Bloomfield, MI area which focus on improving overall strength, #flexibility and balance. Learn proper form, a regular fitness routine and how to safely improve your retirement years. Email for more information and session times available.
Stretching is just as important as exercising daily. Here are some reasons to add it to your daily routine:
My favorite piece of equipment to assist you in stretching is this:
Did you know after a workout there is a window of opportunity and your muscles are starving for nutrients. This opportunity is within one hour of your workout. A meal including protein and slow burning carbs is the most beneficial for muscle repair and recovery. Eggs, chicken and fish are good protein sources, and whole oats, brown rice and quinoa are good carb sources. Whey protein in a bar supplement form is also a good choice when pressed for time. A 3 to 1 ratio of carbs to protein is recommended with approximately 20 grams of protein. What is your post workout meal?
Functional Training involves movements that improve muscle strength and your bodies ability to perform movements used in daily life activities. Traditional weight machines focus on one muscle at a time with little or no core involvement as well as brain activity. Functional training get your mind working harder, your core engaged and takes you through movements a machine can't. The use of medicine balls, exercise balls and the TRX Suspension trainer can help in improving functional movements. What type of training do you do? Functional or traditional weight machine?
Did you know heart disease kills more woman than all cancers combined? Limiting your sodium and alcohol intake, regular exercise, not smoking, maintaining a healthy weight and managing your stress are was to prevent heart disease. What do you do to keep your heart healthy?
It's day 8 of the New Year, are you keeping your resolutions? Statistics show 80 percent of people fail at keeping them. Some Keys to succeeding are setting realistic goals, sharing them with family and friends, making a plan to achieve them, logging your behaviors and regularly reevaluating if you are staying on track. What are steps you take to keep your resolutions?
The average amount of calories consumed on Thanksgiving Day are 3000. Do you know how many miles you need to walk to burn those calories? 30 Miles. See the link to get some tips on how to cut calories on Thanksgiving Day! http://www.shape.com/healthy-eating/meal-ideas/thanksgiving-dinner-6-easy-ways-cut-calories