Fitness4Her

Women's Fitness

Archives for July 2009

Aerobic Fitness

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There are many exercises that will help you to achieve aerobic fitness regardless of your age, weight or athletic ability. Becoming aerobically fit is necessary for a healthy heart and is good for you in so many other ways.

A continuous and rhythmic exercise that incorporates the use of your large muscle groups, aerobic exercise is performed at a moderate intensity for a period of time. I suggest 30 minutes of aerobic exercise at least 3 days a week for optimum heart healthiness.

Walking, biking, running, dancing and swimming are all excellent aerobic exercises. You can mix it up, and find an exercise that suits you best. Most importantly make it fun, that way it will be something you look forward to, rather than an exercise that you dread.

Aerobic exercise strengthens the heart and lungs while improving the body’s ability to use oxygen. When you exercise, your muscles require blood to use as fuel to execute the task. In order to provide the needed blood, the arteries go to work pumping it in. As the arteries work, they widen and relax, helping them to remain flexible and healthy.

Some of the benefits associated with aerobic fitness are:

• Helps control weight
• Helps lower blood pressure
• Helps to decrease your heart rate
• Promotes better sleep
• Reduces stress
• Boosts mood
• Helps to build a positive self-image

You can keep track of your heart rate during your aerobic activity by wearing a heart rate monitor. These can be found in most sporting goods stores or you can just do the 10- second test. Simply find your carotid pulse (at the neck) with your index and middle fingers and count the number of beats for 10 seconds, multiply that number by six and that’s your heart rate.

As your heart and lungs get in better shape, you’ll find that you can walk, run and perform any activity with increased energy in a shorter amount of time. This means that after awhile, you will be able to double your current exercise routine.

With a program geared towards aerobic fitness, you have nothing to lose and everything to gain. Get started today. 30 Minutes to a New You. Live Heart Healthy.

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Celebrate Your Assets

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I work with some of the most beautiful women in the world. The women that I train are attractive females, but sadly, many of them refuse to believe it.

I am often surprised and disappointed by the typical woman’s need to belittle herself when she is around other women. You know what I am talking about because you’ve either witnessed this behavior or have been a part of it. The conversation will go something like this scenario.

Sarah: “Oh look at my thighs, they are huge! I hate them!”
Jennie: “You think that’s bad, look at my stomach–it’s horrible!”
Tammy: “Yeah, well my chin is too pointed, I look like a witch.”
Lisa: “My breasts are too small–I’m thinking about implants.”

Now seriously, can you imagine a group of guys having a similar conversation? No, because men are not self-deprecating about their appearance, which is quite funny, since women are considered to be the more attractive of the human species!

As young girls, females tend to be more concerned with expectations and moral issues than males at a young age. Because of this heightened concern, we become more dependent on social approval. As a result of this need for acceptance, girls are more inclined to develop a negative self-image.

When we group together, the self-loathing conversation is worse. Rather than praising ourselves for our beauty, which by the way is a gift, we prefer to criticize our features. As soon as one member of the group says something negative about the way she looks, the others feel it their duty to point out and make fun of features of their own. Should one of the girls not participate, she will be deemed conceited or full of herself.

This type of behavior sets the stage for a lifetime of dissatisfaction of one’s own body, which in turn can lead to eating disorders and all sorts of mental and physical ailments.

Instead, women can be thankful for their bodies. They should give themselves permission to love and cherish this beautiful gift that has been given to them.

For centuries, artists have painted pictures featuring women’s bodies. Some are slender while others more voluptuous. This is because women, no matter what body style, are still considered beautiful and highly desirable.

Women’s fitness is more than just being thin–it’s about being healthy. This unhealthy behavior of self-reproach remains a mystery to me, but I know that with conscious effort, all women can begin to appreciate themselves, both mentally and physically. So, the next time that you are with a group of girls and the conversation takes on the self-deprecating role, you can change it to one of positive self-assertiveness.

When the girls begin criticizing the way that they look, be brave enough to point out their attractive features, and commend your own body for its beauty. You will be pleasantly surprised, how a bit of praise and admiration can turn the banter around.

I guarantee you this, it will be a much more healthy discussion for you and your friends.

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Motivating The Seasoned Athlete

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Have you been exercising regularly for years? Do you consider yourself a seasoned athlete? Do you regularly increase your workout intensity to improve your results? If your answer is “No” is it because of a dip in your motivation?

Recognizing that you lack the motivation necessary to take your workout to a new level is the first step to recovery. If you’ve come this far, why have you become comfortable at your current stage? Why aren’t you reaching for the next horizon that will take you closer to your goal?

Much is discussed about beginning an exercise program but where is the support for those who have been working out for a while? To keep your program from becoming stagnated you need to mix things up a little. Try circuit training or a mixture of strength training and aerobic activity.

Perfect your balance and smooth out your moves so that they possess a fluidity and aren’t sudden or jerky. Be mindful at all times of your core muscles. This will give you a nice workout too.

Think about all the hard work that you have put into your healthy body. Rejoice in the wonderful way that you feel because you exercise and care for yourself. For this reason alone, you should continue with your program and begin to take it to another level.

Remind yourself how great it felt when you first started exercising…the first time you made it through a few sets, after you walked your first 5k walk or run, when you fit into your favorite pair of jeans. Emulate those feelings with new challenges.

Maybe you’ll plan to walk/run an additional mile every other day. Perhaps you’ll add weights to your workout or spend a longer time on the treadmill. Keep your workout exciting and challenging and it will be much more rewarding.

The Fitness4Her® Diet and Fitness program will work for young, old, newbies or seasoned athletes. With challenging exercises for beginners to intermediates. You can take it to the next level with Fitness4Her and push it to the limit.

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