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You are the author of your own body
» Introduction
» Say No to Shortscuts
» 10 Mistakes You Should Not Make
» Benefits of Regular Exercise
» Top 6 Fitness Myths
» 12 Fitness Essentials
» Ideal Body Weight
» Spot Reduction
» Stay Hydrated
» Time and Exercise
» Protein & Travel Fitness
   
Other Articles
» WOMEN AND WEIGHT TRAINING
» AVOID DETRAINING WITH MAINTAINANCE PROGRAM
» DAILY DIETARY CHECK-LIST
» FITNESS & WELLNESS
» CARDIORESPIRATORY FITNESS
   
 
Women and weight training
 

As far as exercise for women is concerned there are more myths than facts. There are a lot of misconceptions which have been passed on from one generation to the next. Women have a lot of benefits to gain from exercise. While research continues to uncover more and more reasons why working out with weights is good for women, many women continue to avoid resistance training for fear of developing muscles.

However, women can't build muscle very easily because they don't have the hormone testosterone which helps men develop large amounts of muscle and also women are not genetically designed to put on lots of muscle mass. Women tend to lose up to one pound of muscle mass every year after the age of 25. Resistance training can help prevent this loss. It is also important to know that muscle is a highly metabolic tissue. It helps burn more calories even at rest. So if women have a good muscle mass they will have a higher metabolic rate which will help them burn fat and maintain a healthy weight.

Women continue to lose bone mass after the age of 30-40. The loss is even more following menopause. It can lead to other problems like joint pains and increased risk of fractures. Resistance training can help prevent Osteoporosis in women. While lifting weights, the muscle exerts a pull on the bones. This stimulates the bones to deposit more calcium.

Resistance training also helps increase muscle strength. It helps to maintain the strength and ability to do daily activities especially in older women and helps prevent falls due to lack of co-ordination and muscle imbalance.

To achieve maximum benefits women should use both resistance training as well as cardiovascular training. Weight training can be done three (alternate) days a week using 2-3 sets of 8-12 reps of each exercise. Cardiovascular or aerobic training can be done on the other three days. Also don't forget to include a proper warm up before training and to stretch before and after workout.

Avoid detraining with maintenance program
 
What happens when we stop exercising?

Aside from the obvious gain in body weight accompanied coincides with rapid fat gain between ages 25-44, there are other changes that occur with detraining or the cessation of regular exercise, such as deterioration in the functioning of cardiovascular, musculoskeletal, and respiratory systems.

A simple maintenance-type program 2-3 times per week can reverse the negative effects of being sedentary.

Here are some simple tips to follow:

Spend 5 minutes warming up

Use low intensity rhythmic exercises that include a good range of movement, such as walking, cycling or jogging.

Allow yourself 10-15 minutes for stretching

A program targeting the major muscle groups will improve performance and minimize both pain and injury. Greatest gains in flexibility can be attained by stretching after your workout when muscles have had plenty of time to warm up.

Strive to complete a minimum of 15-20 minutes of aerobic conditioning

Select a continuous aerobic activity that places an increased demand upon your heart, lungs and muscles of the arms or legs.

Include 10-15 minutes of strength training

Exercises that emphasize the major muscle groups include calisthenics, push-ups, crunches and weight lifting.

Set aside 5-10 minutes for a cool down and additional stretching

Perform low-intensity exercises similar to the warm-up phase with emphasis on deep breathing. Use slow, controlled stretches targeting all major muscle groups, holding each stretch for 15-30 seconds.

Daily Dietary Check-List.
 

To say that Health is the greatest asset in life is an understatement, for it is the only asset that counts ultimately. As civilizations advanced, trends in eating habits have changed, though not for the best. Thus, certain must-haves in our daily diet in order to maintain optimal weight and state of Health include:

•  Two servings of Fresh and seasonal fruits per day (1 serving =100gms, approx)

•  Four servings of Vegetables , freshly cooked, or as a salad, or in the form of Soup. One of the four servings should include a green leafy vegetable, along with a plate of freshly cut salad vegetables-carrots, tomatoes, cucumber, cabbage, etc.

•  A handful of Sprouts , preferably raw. Add to a salad, as a filling in sandwiches, or conservatively used as dal/ legume as a part of the main course.

•  A Lemon a day as an early morning drink with warm water or squeezed over salads.

•  A bowl of Curd or raita or a glass of Butter-milk.

•  Vary your choice of Cereals . Rotis made from Jowar, Bajra, Ragi should replace wheat rotis atleast 2-3 times a week.

•  Vegetarians must eat a bowl of Pulses/ legumes everyday. Fresh cottage cheese (paneer)/ Tofu/Soybean are good alternatives.

•  A fistful of mixed nuts and dry fruits such as raisins, dates, almonds, walnuts, sesame or their preparations.

•  Strict vegetarians must include Flaxseeds (javas) for their Omega-3 fatty acids, that are extremely essential for good health.

•  Drink Water 15-30 mins before a meal or one hour after. Avoid drinking any water with meals or immediately after. If you must, just take a few sips at room temperature after.

•  Avoid soft drinks and iced preparations with meals.

•  Try to eat when in a relaxed state of mind.

•  Do not over-eat. Get up from the table when you are still a little hungry.

Breakfast:

•  Fruits, cereal, milk and Nuts.

•  A heavier breakfast ( rotis, sandwiches, poha, upma, idlis, etc) should only be taken after some exercise.

Lunch:

•  Best time for lunch is from 12 noon- 2pm. Avoid eating a full meal after that time.

•  If possible, rest a while after the meal. This does not mean sleeping but getting into a comfortable, relaxed state of mind whether at home or work.

•  Do not replace lunch with cups of Tea or Coffee.

Dinner:

•  Should be light and easily digestible. Prefer soups, vegetable preparations with cereal. Avoid fried items, bean preparations (rajma/ chana, etc) at dinner time.

•  Avoid eating anything after 9 pm . If possible dine before 8 p.m.

•  Take a light stroll after dinner.

MANAGER -TRIM NUTRITION
FITNESS & WELLNESS
 
Wellness refers generally to the state of being healthy, but by the late 20th century,it grew as a popular concept and became, as well, a description of the interest in the more affluent nations to adopt behaviors which prolong and enhance the state of being healthy, and by extension, the life span itself .
Wellness can mean many things to many people. It is difficult to define what wellness really means.
Wellness is best defined as the condition of good physical and mental health, especially maintained by a proper diet, exercise and habits.
Good health is difficult to define, but it is certainly more than just the absence of disease. It reflects a state of mental, social and physical fitness and well - being, and is strongly influenced by lifestyle.
Whatever your age, positive thinking is one of the keys to achieving and maintaining a state of fitness and wellness. But remember that to maintain fitness and wellness you must work at them all your life.
Most people consider themselves healthy as long as they do not suffer from any disease or infirmity. But fitness is more than that.
Fitness means having proper circulation, muscular strength and endurance and good flexibility. It also means being agile and well coordinated. Being physically fit makes you look good and feel well, enables you to live energetically and enjoy life more, and improves your mental efficiency.
Fitness and Wellness therefore is a multidimensional concept and relies on the premise that our mind, body, and spirit are all important and interrelated. It is not a static condition. It is a continuous process. It is a generative and evolving sense of trying to achieve the highest quality of life possible.Aim is to help people form a HABIT of fitness. A Habit that should enter your biological clock. If you miss it you should get withdrawal symptoms .
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