Fitness4Her

Women's Fitness

Energize with Exercise

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Energize your body, mind and soul by exercising every day. Even when you feel too tired to get moving, motivate yourself to push forward. Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but to keep all of our internal systems in tip top shape as well.

To keep our bodily mechanisms hard at work, we must keep the gears moving. Otherwise our muscles become lax and withered and in turn, our bones suffer the consequences. For instance, when core muscles in the body are not exercised and developed, more stress and strain is put on the back and spine. The same for the knee. Knee injuries that develop into arthritis can be helped dramatically by strengthening the muscles that surround the knee.

We all know that a healthy heart is essential to living well. Daily activity has been proven to strengthen the heart muscles and alleviate stress by helping the body to produce endorphins. Regular cardio exercises combined with strength training provides the best exercise plan.

Exercise is good for the mind and soul as well as the body. It feels great to take a nice walk after a big meal. Not only does the walk help your food to digest, it relieves stress and gives the mind and soul a chance to recharge and reboot.

There are so many benefits to staying active. Just as well, there are serious side effects that can develop when a person chooses a sedentary lifestyle devoid of exercise and activity. Don’t wait for these ailments to steal your zest in life. Go out there and get moving.

You don’t have to join a club or do anything fancy to begin exercising. If you are a beginner, start with a 15-minute walk out and 15-minute walk back. That’s an easy 30 minutes of exercising that you can build on day after day. I guarantee you that if you stick with it you will never regret the time you invest in exercise and taking care of your body.

Exercise For A Healthy Heart

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We all know that exercise improves the heart’s functions but did you know that not exercising could be worse on your heart than just about anything? According to a recent study published in the British Journal of Sports Medicine, inactivity is the largest risk factor for heart disease in women over the age of 30. The largest factor! That means it is crucial to your health and your longevity that you get moving. Walk, run, swim anything you like to do to be active, but get up and get going.

Thirty minutes is all it takes of vigorous exercise each day. Of course, once you begin exercising regularly, you will probably find you want to exercise longer, too. Challenge yourself each session or each week by changing your routine and adding weights or resistance to your cardio exercises. The idea is to train your heart to work harder and become stronger.

If you have been walking for exercise and find it becoming almost too easy. Try wearing a backpack with weights inside. This will make your walk a bit more difficult as you work your entire body to accommodate the added weight. To work your arm muscles, you can carry little hand weights to build arm muscles and add some resistance to your stride. The same idea can be carried over to cardio activities at the gym, if the exercise becomes mundane, change it up and add something different.

The important thing is to keep moving. No matter what your age, it is never too late to benefit from exercise. Medical News Today reported that starting exercise at the age of 40 has the same heart benefits as earlier training. A reassuring fact that exercise improves health and is essential to our well being.

As healthy as exercise is for the heart, it is also beneficial to other organs in the body as well. Thirty minutes of vigorous exercise will increase your lung capacity, aid in circulation, reduce inflammation, and help you to control your weight. When you exert your body, it uses the calories that you consume for energy. Regular exercise will help you to burn those calories rather than store them.

In addition to cardio exercises to improve heart health, resistance exercises also benefit the heart by making it work harder. That is why an exercise program that alternates cardio and strength is the best combination to keep your heart healthy, while losing weight and staying in shape.

Sleeveless and Sexy—Get Sleek Arms For The Summer

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The popularity of sun dresses and sleeveless tops in summer means full exposure for your arms. You can be confident that they will look their best with exercises that are specially designed to fight arm jiggle and sculpt your arms from your shoulders to your fingertips.

Upper arm workouts, when done regularly will make keep the muscles in your arms toned and fit. The bigger the muscle, the less jiggle you will have in your arms. This is true for women who are underweight as well as women who are overweight. Developing your muscles will give your arms that beautiful sculpted look, which is desired by many.

When you begin to work your arms regularly, you will notice a difference in as little as 30 days. Less wiggle and jiggle and a larger muscle mass in your arm when flexed will be proof that with just a little bit of exercise directed as these small muscle groups can make a big difference.

You will find yourself opting out for the wrap, sweater and jacket to accommodate your dress or blouse. No longer wanting to hide your arms under clothing, you will want to take every opportunity to show them off.

If it’s hard to act out a story without having the embarrassment of jiggly arms, it is definitely time for you to start moving those wings. Arms are often neglected in cardio exercises like walking and running. That’s why it’s important to add hand weights when walking and use the handles on the elliptical machine to ensure your arms are getting worked too.
Below is an upper arm exercise that is designed to give you sleek and sexy arms that will look great in any outfit, sleeveless or not. This exercise, the Two Arm Overhead Dumbell Extension is a great exercise to help build muscles in your upper shoulder, triceps, biceps and core.
Position 1: Begin by grasping the stem of a dumbbell with both hands.
Position 2: Raise your arms overhead, bending your elbows and allow the weight to hang down behind your head as far as comfortably possible.
Position 3: Slowly straighten your arms keeping your elbows back and pointed toward the ceiling throughout the move.
Position 4: Contract your triceps, and then slowly lower the weight back along the same path to the start position.

Take it to the next level by increasing the weight of the dumb bell. Biceps will develop rapidly and you will be ready for all of those sleeveless days and nights of summer.

Boost Your Brain Power with Exercise

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A healthy body begins with a healthy brain. This organ is responsible for all of the functions needed to keep your body healthy and fit. Your brain controls your muscle coordination, balance, and movement and you can keep this vital organ healthy and strong with a regular exercise routine.

Exercise not only strengthens your body, it also has been proven that regular exercise boosts brain power. As it turns out, people who spend their time engaged in physical activity are also doing wonders for their mental capacity. Exercise is the key to living a healthy life.

It has been proven that working out regularly when you are young will improve your cognitive function as you reach middle age and even protect you from dementia, as you grow older.

We all know that a sedentary lifestyle wreaks havoc on the physical body, causing muscles to weaken, including your heart muscle. New studies have shown that the brain, too, suffers without regular physical activity. The good news is that it’s never too late to get back in the game. Whether you are 17 or 70, you can improve your body and your brain when you engage in a regular exercise routine.

But what is it about exercise that makes it so good for the brain? Exercise causes the brain to release certain hormones that actually help improve memory. It also increases circulation, regulates respiratory and improves cardio functions, all of which attribute to a healthy brain.

As little as 20 minutes of resistance training can improve long-term memory nearly 10%. Working out at least 4 times a week, alternating cardio exercises and activities with resistance training can reduce the risk of depression by nearly 20%. Staying fit builds confidence and self-esteem. Even for beginners, completing their first exercise class can make them feel stronger and more confident. That reason alone is why many participants return for their next session.

Exercise is mood altering, too. You may have noticed that taking a walk, playing tennis or getting busy in the garden can lift your spirits when you are feeling angry or depressed. Exercise increases the body’s production of endocannabinoids resulting in an endorphin rush to make you feel happy.

Fitness has been proven to add so much to our health and to be completely honest–it is so much fun. An important part of the body’s requirements, exercise builds muscles, increases stamina and boosts brainpower. Reasons enough to make exercise a priority for a lifetime. Be smart; start exercising for a better body, mind and soul.

Slim, Strong and Sexy

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Slim down, get strong and look sexy with regular exercise. No matter your age, exercise can help you manage your weight, strengthen your muscles and make you look and feel as sexy as ever. Combined with a healthy diet, exercise helps to keep your body fit.

Exercise can help you slim down and maintain your weight. Muscles burn fat. The greater muscle mass your body has, the quicker it burns up calories, even at rest. People who have little fat and more muscle will burn twice or three times the calories of someone with less muscle development.

One of the best benefits of exercise is how it strengthens and energizes the body. With each exercise, you become stronger and can last longer. Strength and stamina increase every time you workout. Even if you don’t notice it right away, each time you work your body, you help it to grow stronger.

A slim, strong body is a sexy body. The confidence that comes from someone who exercises regularly is also quite sexy. People will notice the difference in you when you make exercise a necessary part of your life.

Exercise is a necessary part of your life. It should be treated as an important part of every day when you consider how great an effect it has on your health. As necessary as eating, drinking, sleeping and working, exercise should become a normal function. Start adding it to your calendar as a reminder; it will serve as a visual commitment to keep you focused on your new goal.

If you are struggling to make exercise a habit, there are a few things you can do to implant this new activity into your life. Try one or try all, but be sure to make exercise a priority.

1. Start a fitness journal and write down your exercise goals.
2. Make a written plan, such as a weekly calendar, of your planned exercise activities.
3. Keep a clean exercise outfit ready to go at all times.
4. Find an exercise buddy to keep you motivated.
5. Go for a walk every day and get some fresh air.
6. Take the stairs every chance you get.
7. Park further away when it’s safe.
8. Try to go faster, harder, further.
9. Write down every goal that you accomplish.
10. Wear comfortable shoes.