“Tips offer guidlines for reaching health goals - Herald-Dispatch” |
| Tips offer guidlines for reaching health goals - Herald-Dispatch Posted: 02 Feb 2011 08:58 PM PST Most women join a gym for three reasons: muscle-toning, weight-loss and healthy-living. The road to achieving these goals differs for everyone, but the exercise experts at Life Fitness are offering some useful guidelines to follow. WEIGHT TRAINING: Many women still believe the myth that lifting weights will make their muscles bulge like a man's. Not true. Women don't naturally produce enough testosterone (a key hormone for building muscle) to appear masculine. Incorporating weight training into a workout program can: boost metabolism; increase bone density, which lowers chances of osteoporosis; tones and adds firmness; and increase energy levels. Weight lifting also helps you perform aerobic exercises, which will increase cardiovascular endurance. CARDIO: Keep your blood pumping and burn calories with a regular cardio routine. If you integrate a variety of cardio exercises, you'll keep the workouts interesting and will be more likely to stay dedicated. Try these cardio workouts at home or at your gym: elliptical trainer, treadmill, jump rope, swim laps, spin class or hip-hop dance class. Start with cardio exercise three days per week and slowly build up your routine to incorporate cardio five days a week. Your cardio workouts can add lean, sexy muscle toning. CORE STRENGTH: Core strength exercises are great for whole-body fitness. Your core must be strong in order to perform everyday activities and prevent lower back injuries. Flexibility comes more naturally to women and can really add to the feminine contouring of muscles, but it follows the "use it or lose it" principle. Check out classes like Pilates and yoga. Both practices support a sculpted upper body and tighter abs. Other benefits of these workouts are increased strength, greater flexibility, stronger endurance and better posture. yoga and pilates also offer relaxation, stress management and improved memory and concentration abilities. If adding mind/body exercise is too much when you're just starting out, at the very least take five to 10 minutes to stretch after your workouts. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php This posting includes an audio/video/photo media file: Download Now |
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