Video - Menopause Core Exercises

One of the main things you may notice when going through menopause is that you tend to accumulate more fat in the belly region. This is due in part to decreased metabolism (see last week's posts for help with this), and in part to hormone fluctuations. Regular cardio exercise (especially of the interval kind), together with exercises for a strong core can help you keep that flat belly even after menopause. This short video demonstrates three great core exercises that will help build and maintain core strength. They won't take long to do, and can be incorporated into your regular workout routine, or alternated on different days. (See instructions below video for set/rep information.)

Menopause Weight Loss | My Menopause Fix Blog
Menopause Weight Loss For more Videos and menopause weight loss information visit http://www.mymenopausefix.com If you would like my FREE 7 Day Menopause Die...


3 Simple Exercises for Toning the Core:

1) Hip Bridge - 20 Reps 2 Sets
2) 1 Leg Static Hip Bridge with Knee Taps - 10 each Leg 2 Sets
3) Reverse Tabletop Crunch ( Slow ) - 20 Reps 2 Sets

Why Exercise Is Important During Menopause

We all know that getting enough exercise is a vital part of staying healthy.  What you may not know is that the older you get, the more important it is for you to work out regularly.  As your body starts to change, you not only may experience hot flashes and mood swings, you’re also at a higher risk for dangerous diseases.  The good news is that many menopausal symptoms can be helped or even stopped through regular physical activity.

Aerobic exercises (Photo credit: Wikipedia)

One of the biggest concerns for women approaching menopause is the loss of bone mass.  This can lead to osteoporosis and other serious consequences.  Many doctors suggest getting plenty of calcium to help prevent bone deterioration, but this is just the first step.  Getting regular, weight-bearing exercise is also essential for maintaining good bone health.  If you’re not in very good shape, walking other light exercise can be enough to get started.  You should eventually work yourself up to resistance training.  This is the best way to slow or even stop loss of bone mass.  You should also consider adding flexibility training; being limber will keep you from getting injured sometime down the road.  (Yoga is often a great choice, as it combines weight-bearing exercise with flexibility training - and in some types of yoga, even cardiovascular benefits.)

Along with osteoporosis, women who have reached menopause are also at an increased risk of developing heart disease.  Many women assume that only men are at risk, but heart disease is a top killer of women as well as men.  Plus, women are less likely to know they’re having a heart attack, so they don’t get treatment as quickly.  Regular aerobic exercise can do wonders for keeping your heart in good shape.  Even if you aren’t going through menopause yet, getting regular exercise is a great way to keep your heart healthy for a long time.   

gymnasium braille ada sign (Photo credits: www.mydoorsign.com)

Another common symptom of menopause is mood swings.  As estrogen levels fluctuate, so do your emotions.  And unlike mood changes due to your menstrual cycle, menopausal mood fluctuations are much less predictable.  Exercise can work to ease symptoms of depression, decrease mood fluctuations, and decrease irritability.  Exercise helps you to be more emotionally stable so you can worry about more important things.

With the onset of menopause, many women gain weight.  While it’s usually not a substantial amount, it can increase the risk of certain weight related diseases.  Regular exercise can help you keep your weight in check, reducing the risk of serious health problems in the future. 

If your biggest concern about menopause is the immediate physical symptoms, exercise can be a great cure for you too.  Many women notice a decrease in hot flashes and other physical symptoms when they go on a regular exercise program. 

Sure, regular exercise takes some planning and work, but your health is worth it, so get out and get moving - no matter what age you are!

The Importance of Resistance Training For Women

More and more women these days are recognizing the benefits of resistance training. Resistance training is beneficial to just about anyone of any age, but it is especially important for women, who are at higher risk of bone problems as we age. Resistance training promotes physical activity and helps maintain a healthy body as we get older.

Lying dumbbell triceps extension (Photo credit: Wikipedia)

But before you start lifting weights, you should know the proper way to execute the exercises. Many women may experience injuries when they incorrectly lift weights, especially if it's a new activity that hasn't been tried before. Seek the assistance of a qualified personal trainer if you are new to resistance training. If you are overweight, you'll probably want to add in some cardio exercise such as walking or interval training or jogging, as this is just as important to your overall fitness, but resistance training will help you achieve your optimal weight more quickly, and will assist in your other weight loss efforts.

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. This discrepancy can get worse as you get older. Your body may no longer have the same strength as when you were young. Often this is simply a result of lifestyle changes. When it comes to muscle tone and function, "move it or lose it" was never more true!

You can benefit in many ways when you get into resistance training. Even if you are not an athlete or a body-building enthusiast, you can get a lot out of a good resistance training program. Having an active body and well-toned muscles can provide you more strength and endurance to perform the tasks of your daily life, as well as to participate in fun recreational activities that keep you active and fit.  

Before starting your resistance training exercises, you may want to do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pain after the work out. Muscles tend to get sore, and also can be strained, if you are not well warmed-up before the workout. In addition, muscle stretching improves your flexibility. You will be able to execute the exercises more comfortably and effectively.

Leg press machine. (Photo credit: Wikipedia)

When you are ready to lift weights, you should first work on your larger muscles, then the smaller ones. You may then finally go to the muscles that are isolated. For example, push-ups can enhance the upper muscles of the body, but before going there, you should first focus on the larger muscle groups such as those in your quads, thighs and butt. Exercises for these areas include such movements as squats, box step-ups, and lunges. You may also use the leg extension machine and the leg press machine to exercise these areas.

It is important to always remember to also work the opposing muscles. Muscles can get imbalanced if the exercises you do are not equally distributed, and this can lead to injury. For example, when performing triceps extension exercises, it is advised that you also do bicep exercises to balance it out. If you work out on the chest and the stomach area with crunches or other similar exercises, it is important that you also do back extension exercises to keep things in balance and prevent injury.

Always take a rest and do a few stretches after your resistance training workout. Drink plenty of water, and allow your muscles to cool gradually by moving around a bit. This can help prevent muscle soreness. Once you've been participating in resistance training for a while, you will find that you are more ready and physically fit for many kinds of sports and other fun activities that can enhance your life.

Video - Myths About Strength Training for Women

Although some people think of weight or strength training as being a fitness method for men, women need strong bodies too! Strong muscles is something that we, as humans, all need in order to live healthy and pain-free lives. This video discusses some of the common myths surrounding strength training, and the reasons why this can be an important part of your fitness routine, whether you are male or female. If you're a woman and haven't tried weight training or strength training, you will want to watch this, as it covers a lot of interesting stuff in a short amount of time.

Strength Training for Women - Myths
Many women think that strength training with weights is something only men should be doing, but in reality it holds as many benefits for them as it does for men. In this video we are going to have a look at the most common myths that surround the top...

Related articles on Strength Training for Women:

• Why Women Must Do Weight Training (sportales.com)
• 6 Reasons to Add Strength Training to Your Workout Plan (everydayhealth.com)
• Boost Your Metabolism: Learn the ABC's of Strength Training (self.com)
• The Best Weight Training Routines for Women (brighthub.com)

Fitness Tips for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Fresh foods with high fiber and a small amount of healthy fats should be included a priority in your grocery list instead of red meat, sugars and processed foods (avoid artificial fats and hydrogenated oils like the plague!).

2. Drink plenty of water. Drinking at least eight glasses of water every day cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

Image via Wikipedia3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Make sure your Calcium is accompanied by Vitamin D-3 for the best absorption, and a stronger immune system! Vitamin E can also boost the  immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to help in avoiding wrinkles when aging. (For recommendations of some pure, high-quality, very absorbable vitamins, visit http://www.newholisticliving.com/toxicload.html.)

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercise into your daily routine! Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. (For other ideas, browse the posts on this blog, or visit http://www.newholisticliving.com/exercise.html.) Exercising regularly helps limit the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known to cause or contribute to many different illnesses and diseases. As much as possible take time to relax. Read a good book, hang out with friends and engage in sports. Pamper yourself with a hot bath or massage. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen (but sparingly!) to protect your skin from the harmful rays of the sun. It is best to wear hats when in the sun to protect your skin. You need some sunshine for a strong immune system, and ironically many sunscreens can form cancer-causing compounds on your skin! But too much sun can be a problem. It also speeds up the aging of skin cells, which causes wrinkles.You should avoid sunburns, and Image via Wikipediatry to stay out of the sun during the middle of the day when the sun's rays are the strongest. If you must be in the sun, use an EWG-approved sunscreen - you can find a list of good ones at  http://www.ewg.org/2010sunscreen/.

8. Make sure to visit your dentist to keep that beautiful smile. Have your teeth cleaned regularly, and floss daily, to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have a Physical Examination annually especially for the Pap Smear test. Make a regular breast self-exam a part of your monthly routine.

10.  Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases if you are sexually active.