Top Ten Mistakes Women Over 35 Make
Get on the Ball
Top Ten Mistakes Women Over 35 Make
By Maryellen Jordan
Positively Fit Inc.
1. Not making exercise a top priority.
Women commonly forfeit budgeting in time for regular exercise and/or they do not exercise enough. Adult females should do a minimum of two days of full body weight training per week as well as incorporating three 20-minute aerobic workouts every week.
2. Doing excessive Aerobic exercise.
Excessive aerobic can cause an increase in the hormone cortisol. Cortisol is a fat producing hormone. This fat can deposit on your hips, and stomach. Excessive cortisol has been linked to several diseases including an increase risk of breast cancer. There is not a substantial release of growth hormone with aerobic exercise. Growth hormone release is a major factor in preventing degenerative disease and reducing many of the negative effects associated with aging. Growth hormone is essential for protecting muscle and bone mass.
Most women feel that in order to burn fat they need to do a tremendous amount of aerobic exercise. It is a misconception that if you do aerobic exercise you automatically reduce the percentage of body fat. Though it is true that the body burns a greater percentage of fat for energy during aerobic exercise; the excess release of cortisol that occurs from excessive aerobic activity can actually increase body fat and reduce lean mass. If you lift weights, because of the higher intensity, you will burn a greater amount of calories, for up to 72 hours after training.
3. Not Weight Lifting
Lean mass (muscles, bones and organs) is a major factor in determining the metabolic rate. Lean mass also stabilizes blood sugar. After and around age 35 women start to lose lean mass. Weight training is required to maintain or build lean mass including muscle. Studies show that the amount of calories you burn is directly proportional to the percentage of lean mass the body contains.
4. Not getting a Full Body Assessment done buy a qualified fitness professional before they start a workout program.
This assessment determines the exercise selection for an individualized program. Exercise requirements in many respects are unique for each person. What works well for one person may not be effective for another. You may have injuries that dictate that you modify certain exercises.
A well done assessment can establish the parameters for each person so that an ideal exercise program can be developed for optimal benefits.
5. If they do lift weights, the intensity is too low.
Women are afraid of getting too “bulky” or a masculine- like body if they weight train”. Women who are healthy and fit will have a well defined lean muscular body, which is covered with a thin layer of body fat. To obtain this goal it is necessary to train with heavier weights and with a greater degree of intensity. This higher intensity will stimulate the most muscle fibers.
6. Working out only on machines.
Your brain does not work in terms of isolating muscles for movement. It works in terms of movement and the muscular activity to complete that movement is automatic. Our movement patterns are as unique as our thumbprints.
Your joints cannot move naturally on a machine. Joints that do not move naturally cause bones to meet at surfaces that are not designed to take as much stress: this can lead to arthritic changes in the joint and/or joint dysfunction or injury. For most individuals, machine training provides an inferior, incomplete and less efficient way of training their musculoskeletal system. Training on machines over prolong periods of time creates flawed sensor motor integration and abnormal forces throughout the kinetic chain. You burn fewer calories on a machine versus doing body weight exercises. This includes free weights, stability balls, medicine balls and cables.
7. Not eating properly before and after training to support the stress of the training session and to allow for maximum benefit after the training session.
We should eat approximately 25 grams of protein at least one hour before training. After training a fruit should be eaten within ˝ hour and within an hour 25 -30 grams of protein.
8. Not Stretching
Regular stretching restores flexibility which is one of the components of fitness. When you have tight muscles you are more prone to injury. Stretching promotes increased circulation to our legs, arms, hips, and back.
9. Exercising to spot reduce.
There is no such animal as “spot reducing” no mater what the magazines say.
10. Doing crunches on the floor.
This is not an effective way to train your abdominals. The abdominal muscles must be trained like any other muscle group. This means fewer repetitions with greater resistance and hence, higher intensity. No one needs to do 100 crunches to strength the abdominals and to improve their appearance. Crunches on the floor puts undo stress on the spinal cord and only trains the upper abdominal muscles. Crunches are not a complete abdominal movement. The abdominal require a number of exercises to improve function and strength.
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Get on the Ball
Do you want to dramatically tighten and tone your thighs, hips, buttocks, abdominals, all of your core muscles, and receive a total body workout at the same time? Try an enjoyable and safe approach to fitness training on the stability ball.
You can develop a better sense of balance, improve your strength, endurance, and coordination, stretch and increase your flexibility by using this effective, simple exercise ball. It also eliminates the stress and strain of other forms of exercise.
For decades, physiotherapists have been using the stability ball successfully. Many names have been used to identify the extra large, colorful, air-filled vinyl balls-stability balls, exercise balls, Resist-A-Ball, physioballs, gymnastic balls, and Swiss balls, just to name a few.
The use of the stability ball has been common in physical therapy and is now being used in the fitness industry. Professional athletes, dancers, personal trainers, and fitness instructors have become aware of its benefits more recently.
In Scandinavia, famous for ergonomically balanced furniture, entire offices and schools are equipped with balls instead of chairs to improve comfort and reduce low back stress.
The exercise ball is easily adapted to all fitness levels and to those with special needs.
It is an especially effective way to train the abdominal and back muscles for a strong, stable mid-section. It allows for both active and passive stretching to maximize flexibility training.
The greatest benefit of training on the stability ball is that it teaches the body to function as a whole, integrated unit by strengthening the core muscles. Core muscle training develops strong, balanced lower back and stomach muscles. These muscles balance and maintain correct posture. Whenever you train on the ball, the core muscles are constantly balancing and stabilizing the body no matter what exercise is being performed.
Ball exercises also improve mobility and make flexibility training easier. It is particularly valuable for spinal flexibility. The joints, tendons, and ligaments, as well as the muscles, are trained thoroughly on the ball.
Effective movement is dependent upon adequate strength, stability, and flexibility in key muscle groups. When you are out of balance, you compromise your speed, endurance, and control. The stability ball is and excellent tool to improve sports-related movements.
With any type of exercise program, it is advised to try a few sessions with a professional to become familiar with the exercises and their proper form. On the ball, the exercises are modified for all fitness levels as you work through simple progression. Instead of adding more repetitions or more weight, you move into more advanced forms of exercise. This increases the level of strength and endurance.
Stability balls are lightweight and portable, easily stored, and inexpensive. They can be used in the home by the whole family.
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