There are Sooo many women's fitness health plans on the market today. But which one is the right fit? From bee-sting therapy to P-9,000,000-X, who REALLY knows what works for each one of us? We know those women who actually have a fitness-health plan (whether yoga, running, Pilates or whatever) can beat depression!! And really, who wants to take pills that numb us and don't fix the problem anyway? The Mayo Clinic reports that even 10 minutes of daily fitness plan can benefit depression and health. Scroll down to find out more...
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"7 Reasons for women to start a cardio AND weight training fitness health plan"
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Your life is finally taking shape. With the job, the kids, the projects, the dog, everything that you hold down in your life, finding the time to rest and relax is even more important.
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Getting. It. Done.
An awesome fitness program will make you feel OUT of this world! Healthy body, healthy mind, healthy soul = happy you.
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33% of adults never engage in leisure-time physical activities, according to The Mayo Clinic. Whatever plan is right for you, our blog has lots of options. Maybe you just need to fit into that bikini this summer? Great! Or are you thinking long term? The right guy isn't just looking for some tanned hottie. He wants a partner who is happy, healthy, and well! We've got lots of tips on that one in our blog just waiting for YOU! : )
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7 Reasons for women to start a cardio AND weight training fitness health plan
Many women spend the majority of their exercise time on cardio exercise machines and less time lifting weights. Cardiovascular exercise has its benefits, but if you want a healthy (and sexy) body, you might want to take a few minutes and read this article - you'll feel like a new you.
While cardiovascular exercise gets your heart rate up and help you drop excess weight while increasing your stamina, its not the only thing your body needs to tone. Weight training systems have greater potential to challenge and shape your body than cardio exercise. Using light weight, high repetition sets in your routines will not only increase your strength, it will also create the body tone you are trying to achieve. There are many women's fitness centers throughout the country and if you are looking for a fitness plan, use them. You still need to find a routine that will allow your body and mind to grow rather than doing the same old program mechanically, but don't over do it when you first start out. Why is that you ask? Well, over working your muscles will create sore muscles, which leads to procrastination and, simply, not following through with your fitness plan.
1) You will tone up and burn fat
There are already dozen of scientific studies about how women’s bodies respond to resistance training. More or less they all show that, on average, a woman lifting weights 2-3 times a week will gain about 2-2.5 pounds of muscle AND will lose 3.5-4.5 pounds of fat in average two months period. As your lean muscle tissue increases so does your metabolic rate! The result being that your body uses more calories 24 hours a day to burn fat. Keep in mind that for each pound of muscle you gain, you burn 40 to 50 more calories.
2) Great looking and stronger with less injury!
You lift things all day. At your job, you might have to hoist a ream of paper, carry an order from your distributor or heave your school books while you get your masters degree. Lifting your kids, helping your husband with a house project and all other everyday activities you do will now require FAR less effort when you bump up your muscle strength. Daily tasks and routine exercise will be far less likely to cause injury. Hooray! Injuries suck.
3) Decrease osteoporosis risk.
Medical results show that weight training increases spinal bone mineral density by 14.5% in a six month period. If you add the recommended amount of dietary calcium, this can be a super defense against osteoporosis.
4) Reduce your risk of joint injury, back pain & arthritis.
Be aware of the importance of the joints and connective tissues. Your strength training will not only build stronger muscles, but increase joint stability. This is great to prevent different kind of injuries people face all the time. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. For those of us with chronic back pain, strength trining can eliminate the need for numbing pharmaceuticals and painful surgeries.
5) You won't look like the Hulk!
This is a sexist misconception sold to the general public by the media. Compared to men, women have 10 to 30 times less of the hormones responsible for muscle growth. This is why women don't gain the bulky muscle mass men do, when strength training. You would need FAR greater effort to get that professional bodybuilding women look you see in magazines and TV. So, no worries.
6) Reduce risk of heart disease and diabetes.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. To boot, Dr. Franklin notes that weight training may improve the way the body metabolically processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a huge problem for women and men. Research indicates that weight training can increase glucose (sugar) utilization in the body by 23 percent in four months. That’s HUGE!
7) Secondary benefits
* Mental focus
* Emotional well-being
* Quality of sleep
* Regulates the Menstrual cycle
* Self confidence
These are just the side effects of adding a proper weight lifting program to your weekly schedule. Many surveys show that women who add resistance training -- only once a week-- report these improvements.
How about starting just once a week? Get started NOW. C'mon, just check it out.
Benefits of Skin Care
Your skin is what you see when you look in the mirror and the first reflection of your health to the outside world. As we get older our skin becomes less flexible and will show our age. There are a number of things that we can do to not only slow that process, but sometimes even see improvements in how our skin looks and feels! Taking vitamins like E and even Omega-3 oils and hydrating your body will all show great benefits through your skin.
Cleanse: This is critical to good skin care! We might find that we are prone to breakouts during certain times. At this time of life, treating yourself to a good skin care regimen is definitely in order. Cleanse your skin daily with a non-drying facial soap.
Exfoliate: This is an important step, one that keeps our skin smooth and more ready to accept whatever type of foundation you use, liquid or powder. For many women, anexfoliant made for sensitive skin is more than adequate and minimizes irritation.
Moisturize: If you haven’t been doing this all of your life, it’s never too late to begin this crucial step in lasting skin care. During menopause, dryness and sensitivity start to takea toll on your body, and therefore your skin. Choose a mild moisturizer for around your sensitive eye area that will minimize fine lines and wrinkles and keep your eyes beautiful forever! Follow with an all-over moisturizer for your face both morning and night.
Protect: Sunscreen! If you aren’t already aware of how important this is for over 50 skin care, you should be. The damaging effects of the sun on our skin at any age (but increasingly so on our skin as we get older) is scary. Sunscreen is important in maintaining good skin care for aging skin. Antioxidants can also play a big part in keeping the skin healthy and soft.
Statistics - USA
* Heart disease affects over 13 million people.
* More than 1.5 million people are victims of heart attacks each year.
* Colon cancer is diagnosed in over 90,000 people yearly.
* More than 1.5 million bone fractures happen each year.
* Research has proven without a doubt that a healthy diet and exercise reduces the risk of health related diseases. Exercise adds longevity and health to your life.
Even small improvements in your physical fitness lower the risk of disease.