Tag Archives: Strength training

Three Key Components of Boomer Fitness

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~Source: Credit given to:  http://www.sheknows.com

 

Exercise for baby boomers~  Exercise is essential throughout your life, and if you are that Boomer age, exercise will make you feel just like a youngster. Consistency is the key to make you stronger with results that will make your kids pea-green with envy! (Hopefully, your enthusiasm for physical activity will also kick their butts into gear to get active, too.)

Three key components of boomer fitness~

Fitness is a combination of cardio, strength training and flexibility.

1. Cardio is the sweetest six-letter word~ You just have to get-up and get-moving! Don’t be afraid of it; embrace it!

Cardiovascular exercise is any activity that uses your major muscle groups and increases your heart rate and breathing. You don’t even have to go to the gym to do it. Go for a walk, run or cycle, even it’s only for 15 minutes. Your fitness is on its way with this vital first step.

2. Get strong~ Strength training is another component of fitness; it will build and maintain your muscle mass while increasing your strength and metabolism. Regular strength training will keep you strong for your daily activities as well as decrease your risk of injury and age-related diseases such as osteoporosis, for both men and women. Additionally, strength training is imperative to regulate glucose metabolism, which means it will reduce your risk of diabetes or help you control it, if you have diabetes.

Thirty to 45 minutes twice a week of push ups, squats, lunges, bicep curls, triceps extensions and resistance bands is all you need. You’ll feel the results first and see the results second, so commit to it and stay consistent.

3. Stretch it out~ Flexibility is the most neglected component of fitness for most people, and all you need is five to 10 minutes a day.

Flexibility declines with age, and inflexibility can seriously impair quality of life, particularly for people who are sedentary. Incorporate stretching into your fitness routine, if not into your every day, to lengthen and loosen your muscles.

Do some head circles and stretch in the shower and just before you go to bed, stretch those leg muscles after your workout, do 10 minutes of yoga each morning, simply stretch whenever you have a few free moments. Just remember that it is important to gently warm muscles before attempting deep stretches.

Think of your muscles like taffy; when cold, taffy doesn’t stretch, but when warmed up, it is willingly pliable.

Be flexible in other ways~

Being 50 has allowed me to be more forgiving of myself and now is the perfect time for you to be more self-nurturing, too. Don’t feel guilty if you miss a day of exercise. You can always catch up the next day.

Don’t get dragged down by trying to drastically diet. Simply make a point to eat better every day, allowing yourself an occasional indulgence.

Add variety to your life; it will add excitement and challenge and make every day much more interesting.

Being a boomer no longer means you are old and aged, it means having the opportunity to get up, get moving and get healthy.

~Source: http://www.sheknows.com/health-and-wellness/articles/813443/baby-boomer-fitness-tips

       https://www.facebook.com/FitnessandFaithfulness?ref=stream

I am a proud Baby Boomer and I do believe “consistency” is a key word for me. It is the feelings I have throughout my whole body that keeps me going back to the gym, or power walking and doing some running.

I have been gently pushing myself harder and doing more running. My goal is to be able to run a total 5 km. My daughter, grand daughter and myself are hoping to enter the Mother’s Day 5 km run this year. I will be doing a post in the future.

My younger brother has run in a few half marathons and he inspires me!

Twelve Tips To Stay Fit During Christmas

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The average person gains between 5 to 8 pounds during the holiday period beginning at Thanksgiving and ending during New Year’s festivities according to a recent study. While many attribute the cause for this weight gain as excessive eating during the holiday period, much of the weight gain is due more to lack of exercise and physical activity.

Working Out Speeds Up Your Metabolism

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1. Eat Before You Go – you will be less tempted to overindulge if you have already eaten.

2. Choose Treats Wisely – Pick something you only have during the holidays and not something that is available all of the time.

3. Don’t Skip Meals – While it might be tempting to skip meals thinking that will make up for the holiday treats, it is actually counterproductive.

4. Control Your Drinking – Alcohol is an easy way to add the calories. Avoid mixed and fruity drinks. And avoid the Egg Nog, as it has at least 350 calories per serving.

5. Exercise Whenever You Can – Exercise doesn’t mean just at the gym. Park a distance from the store, use the stairs.

6. Make It A Family Affair – Plan activities to do, such as walking the neighbourhood to view the holiday lights.

7. Don’t Forget Strength Training – Maintain your muscle mass by paring down your routine to basics.

8. Don’t Set Unrealistic Exercise Goals – Aim to exercise 30 minutes a day, instead of an hour. Its alright to divide it up into 10 minute intervals during the day.

9. Don’t Attempt To Stick To An Unrealistic Diet During The Holidays – If you enjoy your favourite foods in small portions, you will feel more satisfied. Trying to stay away from certain foods may cause you to eat more than you intended.

10. Drink Plenty Of Water – Water helps counter the dehydrating affects of travel or alcoholic beverages. Water will also help satiate your appetite as thirst is often mistaken for hunger.

11. Spread Out Your Meals – Don’t eat everything at once. Eat dinner early and walk before having dessert.

12. Make workouts a priority – Try early morning workouts.

Source: easier.com

Good-Morning to all my awesome Blog Followers and readers. I couldn’t agree more with these 12 tips. Christmas time seems to be a time of family gatherings and tasty treats and fancy alcoholic beverages that are tempting. I try to eat and drink in moderation. Yes I do drink my water! Lots of it!

I am so happy that I am into my fitness and get to the gym early in the morning so all this busyness will not distract me from getting my workouts done.

Enjoy your day and get a walk in today. As the list mentions, you can park your car further away from the store and get more steps in that way. Use stairs whenever you can.

We can enjoy the holidays! Christmas really is creeping up on us!

It Is Time To Celebrate You

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You’re quick to notice someone else’s strengths and good qualities and compliment them on their accomplishments.

And it’s wonderful that you see the best in others. But there’s another incredible person in your life:YOU!

And it’s time you celebrated your strengths, good qualities and accomplishments, too!

~Source: Woman’s World Magazine.

 

 

Start Burning More Calories

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Move More
Burning calories isn’t only done during exercising. Seize every opportunity  to move your body more and you’ll also increase your daily caloric burn! Take  the stairs instead of the elevator, park your car at the end of the lot, walk  your dog longer — and you will instantly see a difference.Enjoying a long walk with my favorite Man. Beautiful Autumn Day.
Pump Iron
Burning fat efficiently boils down to one thing — building more muscle!   Muscles demand more energy from your body than fat does — so the more muscle  you have, the more calories you burn. Try adding 15 minutes of strength  training to your fitness plan two to three times a week.
Squeeze in Mini   Workouts
If a jam-packed schedule leaves you no time for exercise, try breaking down  your workouts into 10-minute mini sessions! Whenever you have a few spare  minutes, take a brisk walk, do a set of push ups or do a quick series of  yoga. This can add up to a lot of exercise!
Practice Portion   Control
A few extra bites here and there may not seem like a big deal, but think  again! All those extra calories add up fast. It’s time to revisit your   measuring cups or buy a small food scale. And remember never to eat directly from a container, and always put away leftovers BEFORE you start  eating.

~Source: http://www.deniseaustin.com

Another early morning at the GYM and yes it does make me feel good.

Did You Know?

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It takes twice as long to lose new muscle when you stop working out than it did to gain it? So go build some muscle……it grows fast!!!

I heard on the radio on my way to the GYM this morning that six months of going to a gym improves a person’s memory by 50 percent.

I am hoping that with all my GYM workouts my memory will remain sharp as I age!

~Pinterest Quotes

 

 

Strength Training After 40

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Strength training is an integral part of any fitness program but may even be more important for women in their 40′s.

 

 As women age, the way they carry their weight tends to change; they begin carrying more weight in the trunks of their bodies like men do, as opposed to in their hips and thighs, as younger women tend to.

Researchers believe that this shift, along with other factors such as the loss of heart-protecting estrogen, increases a woman’s likelihood of developing heart disease and diabetes.

 Strength training can help stabilize your weight and keep your body fat levels low to mitigate the negative effects of this natural redistribution of body fat.

 As a bonus, new research suggests that weight training may help older people sleep better.

~Source: www.womensfitness.lifetips.com

~Source: Images- Google.ca

Quote taken from Pinterest.

 

What You Can Do

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According to a 2008 World Health Organization report, Demystifying the myths of aging, the most common physical ailments related to aging are a decrease in muscle mass, strength, basal metabolic rate, aerobic ability, bone density and blood sugar tolerance, and an increase in body fat and blood pressure.

But they advise that simple self-care can mitigate many of the complaints of aging.

 

Just getting enough water can stave off dehydration leading to dizziness, weakness, poor cognition and falls.

 

 

 

 

Moderate exercise will improve muscle mass and fitness: One U.S. university study developed a weight-training program for seniors aged 87 to 96 and saw 300-per-cent gains in muscle strength in just eight weeks, as well as improvements in co-ordination and balance.

Seniors can also reduce their risk of hospitalization by getting their prescriptions checked. In Finland, the WHO found, up to 50 per cent of hospitalizations were due to improper use of medicines.

~Source: Article in theprovince.com

~Source: Google Images

I know I have proved it to myself over and over again every time I go to the GYM and leave in a sweat. Another Great Workout this morning!

 

 

Try an Office Desk-ercise!

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Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long workday drags on.

 

 But did you know that you can stretch at the office without ever even leaving your chair?

I call it “deskercising,” and it’s truly effective!

Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles.

 Try doing my Shoulder Rolls, Side Stretch, and Neck Relaxer at your desk — you’ll probably start an office trend!

~Source: www.DeniseAustin.com

These are terrific tips for all of us that may sit at our computers for too long.

~Source: Quotes taken from PInterest

Being Appreciative

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The clock on this quote shows about the time I am awake to get ready for my GYM Workout. Early mornings work best for me.

Once I get up and walk the kinks out I am on my way. I was in a car accident a few years ago and live with chronic pain in my upper back and arthritic neck due to disc damage.  My left knee is arthritic under the knee cap and a large benign tumor on the side of it.

A new injury in my left arm and rotator cuff has set me back a wee bit. I am not perfect! There are days that I do get frustrated with pain. As one dear friend explained to me that this is the ‘new me’.

 I deal with it all quite well as I have  terrific support from my Hubby and family. The determination is there for me to never allow the pain to consume me. That is why I think of myself as a ‘strong Lady’. I will deal with it the best I can and come out of it “the winner”.

I truly believe that my “attitude” towards the pain is important.

I am not a “woe is me” kind of Lady. With the different aches and pains I shared I only hope to inspire others to take care of your body the best you can.

I will continue with my workouts, power walks and going to the GYM as long as I am able. Keeping my muscles strong helps all the other issues.

My gratitudes are still many! I am most grateful that I am able to attend a GYM and still do the workouts that I do. The weights have been lighter to help my muscles and not aggravate the shoulder.

Happy Monday Everybody. Thank you to all  my fantastic followers and to all of you that stop in from time to time to ‘like’ a post or just to take a ‘peek’. I appreciate every comment I receive.  I started my little Blog in January and was so nervous and at times still am. I have 107 followers and over 5000 hits as of today and with that I am grateful.

There is so much to learn and am having fun learning new things every day.

Morning Workouts Rock!

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5  Reasons Morning Workouts Rock!

Jump starts your metabolism: Keeping it elevated for hours, sometimes for up to 24 hours!

Energizes you for the day: Not to mention that gratifying feeling of virtue you have knowing you’ve done someting disciplined and good for you.

Significantly increases mental acuity: A benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while your snoozing.

Regulate your body: Your body leanrs that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.

Higher Quality of sleep: Regular exercise generally means a higher quality of sleep, which in turn you’ll probably require less sleep.

Source: www.sparkpeople.com

Yes! I was at the GYM at 6:00 this morning. I am ready to tackle my day. Have a wonderful day.