women health

Summer Time Fitness Women – 4 Must Follow Tips You are missing

Published

5 years ago

August 3, 2019

It’s summer time, and the living is easy, except when you have to think about putting on an itsy-bitsy-teeny-weeny-yellow-polka-dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!

These tried-and-tested exercises can give you quick results this summer with focused, 10-minute workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) Don’t forget to mix up these moves with some cardio work, even if it’s just a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer, whether at home or on vacation. Put the fun things you do to work to stay active. Every calorie counts!

After a few weeks with these exercises, you can look your best in the season’s latest summer bikini fashions! Have fun in the sun, but don’t forget the sunscreen!!

Summertime Workout

Dolphin Kicks

For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.

Reps: Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus: Glutes, hamstrings, abs, and lats.

Summer-Fitness-Busy-Women-butt-kick-Muscle-MediaSuper Butt Kicks
Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position

Reps: Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus: Glutes, hamstrings, abs

Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)

Reps: Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

Muscle Focus: Abs

Summer-Fitness-Busy-Women-side-plank-Muscle-MediaSide Plank Leg Lifts
Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.

Reps: Try for 10-15 reps, then turn over onto your other side and repeat.

Muscle Focus: Glutes, abs

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Why Women Over the Age of 50 Should Train

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Why Women Over the Age of 50 Should Train

With peri- and post- menopause, women will experience changes in their body shape, size and overall energy level. We can’t avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it.

Published

5 years ago

June 20, 2019

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With the onset or conclusion of menopause, women will experience changes in their body shape, size and overall energy level. Women may not be able to avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it.

Exercise for Leaning Out

Regular weight training can help burn off some excess body fat, increase muscle mass and increase the metabolic rate. This means the body will burn calories at a faster rate. In order to lose weight by exercise alone, you need to burn an excess of 500 calories per day or 3,500 calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake along with exercising.

The actual amount of time it would take you to burn all those calories depends on how much you weigh, your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 – 60 minutes of exercise per day. Consistency is necessary if you are really serious about leaning out and building muscle. Gradually increases your intensity as you get more physically fit.

Exercise for Your Bones

Fighting bone loss is another great reason to start lifting weights. Early in the bone loss process, you may not see any signs. But eventually, weak bones can lead to stress fractures, disfiguring of the dowagerís hump, loss of height and back pain.

Throughout life, your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bones are the strongest. From about 35 years onward, bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle, weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.

Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury.

It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back, chest, biceps, triceps and shoulders. For the lower body, the quads, hamstrings, calves and gluteus maximus should all be targeted. And don’t forget the abdominal and lower back muscles which can improve posture, help relieve lower back pain and assist in everyday movements.

Remember to start slow and gradually increase your weights. I recommend two to three times per week, performing each exercise for at least two sets for 10 to 12 repetitions and a 30 – 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group.

Be patient with yourself. You won’t achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle, not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active.