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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, January 13, 2016

Exercise, Vitality and Middle-Aged Women

A Long and Healthy Life Can be Yours

There are several reasons why exercise regimes often fall by the wayside as one gets older. The problem is not the exercise routine itself, usually. The problem may actually be in the imbalance of hormones and nutrients in a middle-aged woman’s body.
healthy aging

Aerobics Fail

There comes a day when many women are tempted to throw in the towel regarding regular exercise. After years of pumping iron, peddling for miles, pounding the pavement, aerobicising with Jane (or Denise, Debbie, Gilad et al) it seems that the battle of the bulge is an uphill struggle, and a struggle that at most simply maintains a shaky status quo body-wise.

For those who’ve never exercised much, the battle is lost before it’s even begun. Fat, flab, bat wings and rolls pop out at random.

Exercise Does Work

Despite some disappointment in exercise and its results, it's important to remember that exercise does help, even though physical results may not be as dramatic as they once were. Exercise may be keeping many diseases at bay, such as cancer, Type II Diabetes, high blood pressure, and depression.

Exercise helps keep bowels functioning properly. It also improves circulation and gives one a sense of accomplishment and well-being. It also slows down the inevitable decline in general.

Eating Well Is Critical

At some stage in one's life (the earlier the better) a person must come to terms with the number of poisons and toxins she is ingesting each day. Responsible and healthful selections of food will help greatly in the fight to maintain health, weight and physical appearance. There are a myriad of excellent resources to help one understand the necessity of taking care of the body nutritionally. Diana Schwarzbein’s The Schwarzbein Principle is a good place to start.

Hormonal Adjustments

It may be that natural hormonal decline as one ages has more to do with one’s sagging muscles, growing middle and thinning hair than any other factor. There is a mountain of information available for those who wish to learn about bio identical hormone replacement.

Despite the controversy over these hormones, there is a growing interest and demand for them. Medical practitioners tout these bio identical hormones for helping with all manner of physical problems. Neal Rouzier, M.D. in How to Achieve Healthy Aging, (WorldLink Medical Publishing 2007) notes that bio identicals help people improve their daily life, from sagging libidos to heart disease, high cholesterol, Alzheimer's Disease, osteoporosis, stroke, skin atrophy and other conditions.

Living Well

There is no magic pill for living well. The desire to live a long and healthy life requires commitment to exercise, good nutrition, stress reduction and, for some, bio identical hormone replacement therapy.

Exercise many not seem such a burden when one is feeling well and is energized.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.