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Supanee S.

-, Alaska

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Why does doctors have recommended a daily routine of exercises to aged women?

The doctors always recommend to women that they should have a daily exercising plan. The reasons to make this recommendation are due to several clinical study findings. These clinical studies reveal that exist a high risk of osteoporosis and vascular and heart conditions that could affect, specially, older women that had not followed a regular exercise routine during their younger ages.

Does any woman can do any exercise type?

No, she does not. Evidently, there are an exercise types to different women ages. There are inoffensive exercises to young women but that these could potentially fatal to older women. The key is to know what types of exercises are recommended to a specific women age group.

What type of exercise is recommended to my age group?

The best exercise to do for all groups of ages is aerobics. The duration of this exercise is thirty minutes to women that are beginning to do exercise or that are in this age group: 45 or more years old.
- Always consult your doctor when you are starting a daily exercising routine.
For younger women there is a much wider selection of exercises: jogging, swimming, yoga, rappelling, etc. Remember that duration time is that your doctor recommended.

Some useful tips

Make a log chart where you can put your daily exercise time scores, weight trend, heart pulse trend, and everything you consider important to follow up.
Start each exercise session with the adequate stretching and heating exercise.
Drink a plenty quantity of tap water or water with some essential salts (there are some commercial beverages like Gatorade and others).
Make your exercise routine fun and comfortable. For instance, you can pray with the exercise, listening music while jogging and so on.
Be prepared for possible obstacles or events that could stop your exercise plan. Be a perseverant woman.
Do not mix food while you are exercising. You do not want to get stomach indigestion.
Prepare multiple exercise disciplines but please, do not alternate hard exercises in a sole day. The best form to do this is alternating a hard exercise with a softer exercise.
Use gyms or safer places to do your routines and try to invite your friends because this can help you to be more compromised with your new life style.
An important note for your consideration: If you do not feel good, please stop your exercise routine. If your pride is bigger than your wisdom and prudence then you will visit a hospital emergency room. The exercise is to improve your health not to make you ill.
- The signal alerts to stop your exercise are:
  - You are nausea and vomiting, dizzied, with difficult to breathing.
  - You have a cramp or a severe muscle pain: please do not dude to go to the hospital. This could be a bone fracture or another muscle and bone injury.
  - You have a chest ache. Run to the hospital.
Accompany to your new exercise life with a diet elaborated by your nutritionist or doctor. Think on a Mediterranean diet: low in fats and sugars and high in proteins.
- Make a diet log chart where you can decide which healthy food you will eat today and so on with the other week’s days.
- Divide your day in breakfast, lunch, an afternoon snack, and dinner.
Do not smoke and do not drink alcoholic beverages. Only a daily wine glass is sufficient to make you a social person.

Summary: The doctors recommend daily exercise to all women groups. There are adequate types of exercise for all type of woman.

http://womenwomenfitness.blogspot.com/

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Aug 05 2008 by Supanee S.

The worst foods to have 15-30 minutes post-workout
The worst thing you can do is wait too long after your workout to eat. Always try and have something immediately after your workout, and remember to keep it simple so that your body can metabolize the food quickly. Try to avoid the items below especially since many of them offer little nutritional value to your diet and will not help re-fuel your body properly after a calorie-burning workout.

1. High fat foods, such as fried food, burgers or pizza
2. Handful of plain nuts
3. Candy or chocolate
4. Bacon and eggs
5. Coffee and doughnuts

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Aug 05 2008 by Supanee S.

Exercise,

Best Exercises for Building a Better Body! A Scientific Approach

Exercises for Building a Better Body! A Scientific Approach

Your main goal for building a better body is to look and feel as good as you can. To do this you must balance development in the upper and lower body. Even specific body parts must show balance. For example, you can’t improve your upper arms without also improving your chest and shoulders. Select exercises based on their ability to isolate and shape specific muscles. This is not as easy as it seems. On the one hand, you must do “whole body” large muscle exercises ? such as squats ? because they are very effective at toning muscle while helping you maintain body symmetry (size balance between muscle groups). However, you must also do exercises that isolate specific muscles and muscle groups. You can’t build a better body until you can choose exercises that target muscle shape as well as definition.
Scientists have an amazing tool called electromyography (EMG) that shows how much muscles work during specific exercises such as benches, squats, curls and sit-up. EMG measures the electrical activity of muscles. Scientists place electrodes over a muscle belly. The harder the muscle works, the more electricity is measured on the EMG. By placing the EMG electrodes (pads that pick up the electrical signal is the muscles) on key muscle groups, scientists can tell which exercises are best for shaping and defining.

http://womenwomenfitness.blogspot.com/