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March 2016

Exercising and Menopause Useful Facts You Might Not Know

 For women, the coming of menopause signals two things. First, it simply means an end to reproductive health and second, it marks the beginning of a more laid back lifestyle. With the kids all grown up, the menopausal woman can take things easy and pursue the activities that she put on hold when she had to cook and clean and prepare the children for school. Unfortunately, some (hopefully not most) women misinterpret the word “laidback” to mean “totally zero physical activity.” As a result, they neglect exercise and have to suffer the diseases brought about by increased cholesterol and triglyceride levels, high blood pressure and type 2 diabetes.

Fitness for menopause must not be underestimated. A better quality of life awaits women at twilight of their years who actually take time to care for their bodies and minds. The physical benefits of exercise are actually enough motivation to devote at least 150 minutes of moderate aerobic activity on most days of the week and strength training twice a week on alternate days.

First, it minimizes the inconveniences felt during menopause such as irritability and hot flashes. Exercise improves mood, especially during this time when your hormones seem to go awry and you can’t make head or tail with what you’re feeling.

Regular physical activity also helps you stave off weight gain which is the precursor to all the conditions mentioned above. Exercise also strengthens bones, lowering your risk of fractures due to falls caused by brittle bones that naturally come with age. Exercise keeps your posture erect, too.

When you engage in regular fitness for menopause activities, you are also minimizing your risk of breast cancer– the bane of many women in this day and age. Walking 10,000 steps a day has been shown to benefit in this regard. Aside from breast cancer, other forms of cancer as well as heart and respiratory problems are minimized with a daily exercise activity. Finally, because exercise releases endorphins which are “feel good” hormones, your mood and your overall psychological outlook is enhanced.

Obviously, not all fitness for menopause exercises is right for you. You have to take into consideration your currentfitness level and any preexisting medical condition you may have. If you have a history of joint or muscle injury, heart or lung conditions, are obese or overweight or are over 50 years old, you need to consult your doctor first who will give you guidelines on how much and what kinds of physical activity are actually beneficial for you. The kinds of exercises you can do to achieve your fitness for menopause goals are actually diverse. For aerobic activities on land, you could walk, jog or bike while on water, you can swim or do waterobics. You can do balance exercises on a stability ball or attain added flexibility through Yoga or Pilates programs. Strength training using light weights will also help strengthen your muscles and bones. You can just dance or manually cut the grasses in your front yard and you’d still stay fit. It doesn’t really matter what activity you do for as long as you do it consistently and sensibly.

Getting Fit With a Hula Hoop Everything You Need to Know

Remember your childhood days when you had the most fun whirling those hula-hoops around your body? It kept you occupied for hours on end, didn’t it? The undulating motions of your body kept your attention totally transfixed to the brightly-colored hoops spinning around your body. There was fun to be had as you swayed your hips in rhythm with the music. There was real challenge, too: How do you keep the hula hoops spinning around your waist for long periods without letting them fall to your feet?

While hula hooping has been considered a fun childhood activity, an American Council on Exercise study has showed that it does indeed provide a good cardiovascular workout. The study which involved 16 intermediate to advanced women hoopers with an age range of 16 to 59 years old, required them to complete a 35-minute hula hooping workout. Their oxygen consumption (VO2 max) and heart rate were measured every minute for the whole thirty minutes of the routine. Every five minutes, their individual ratings of perceived exertion were also taken. We quote the February 8, 2011 report for the results: “At the conclusion of the test, researchers found hooping burns an average of 210 calories during a 30-minute hooping workout (approximately 420 calories per hour), which is comparable to the exertion of boot camp-style classes, step aerobics and cardio kickboxing. The average HR was 151 beats per minute, which is equivalent to 84 percent of the age-predicted HRmax for the average subject. Further, the RPE average was rated as “somewhat hard” on the Borg Scale.” With these results, it is obvious that hula hooping offers the following health benefits:

1. It is an effective aerobic exercise that gives a complete workout to your major muscle groups and allowing you to achieve your target heart rate for a sustained period of time.

2. The 420 calories per hour burned doing the hoops is more than what you can burn doing low-impact land based aerobics or a water aerobics workout. This makes it a good exercise routine to follow for those aspiring to lose weight.

3. Because it engages your back, pelvis and abdominal muscles, it’s a good core strengthening routine. With a stronger core, better posture and more efficient movements are achieved.

4. The rotating movements needed to keep the hula hoops from sliding to the floor develop balance, flexibility and coordination.

5. The rhythmic nature of hula hooping encourages concentration. This has a positive mental effect of enhancing an individual’s focus to finish a certain task, no matter how difficult.

If you are interested to try hooping, get adult hoops that usually measure about 40 inches wide and weighs about 3 to 5 pounds. While you are still learning the workout, opt for a heavier hoop inasmuch as lighter hoops entail more work to keep it from falling on the floor. Many mind-body classes like Yoga and Pilates now incorporate hula hoop sessions into their regimen. So don’t be surprised if your Yoga instructor tells you to bring a hula hoop the next time you meet!

How To Start Exercising

How To Start ExercisingExercise is seen in two ways. One way is that it is bad. There is a group of people who think that exercise is horrible and painful. These people are entitled to their opinion, but the other group of people probably disagrees. The other extremist group thinks that exercise is life, without it you would die. These people tend to really obsess over it. Well, but where does everyone else lie? Some people are tired from pushing piano moving equipment all day and when they are done with that piano moving dolly, they just want to chill. But you start to feel so heavy your feet might as well be those piano wheels. For those people who fall into that category, do not feel bad. It is natural to be tired and unmotivated. That does not mean you should not exercise however.

Learning what kind of exercise you like is one way to make yourself want to do it more often. Exercise does not just mean running. You might not be in cardiovascular shape for running yet. Or perhaps running just is not your thing. Running is a very psychological thing. It is easy to getpsyched in the zone; it just depends on the individual. If you cannot seem to get in a zone, that does not mean you are hopeless. Try something a little more engaging likekickboxing or zumba dancing. These types of workout mix it up a little so it does not seem like such monotonous work. Another good thing about workouts like this is that they use all parts of your body and force you to actively engage your core.

Another crucial step for getting to exercise is building a schedule. Ask anyone who works out often; if you get out of the rhythm you might be out for a long time. Falling out of the habit is easy, but forming it can be hard. It does not have to be, if you like it. Pick days to go, like Tuesdays Thursdays and Sundays, or the other alternating days and stick to that. One you get used to doing this for a couple weeks, it will become like clockwork. You will enjoy going, like it is a part of your day you need. Having a steady schedule is very helpful.

Also, make sure to take days off in between and rest. If you are new to exercising this is especially important. It remains as important as you begin to become a more dedicated in going to the gym on a regular basis. If you work your body too hard every day you would not ever give it time to rest. By doing so, it does not have time to relax you just keep tearing muscle. In stride with this, stretching is equally as important. You need to rest the muscles you are working and you need to stretch them out. It is important to elongate those spots and let them breathe. Doing this will help you attain a more sculpted, and trim body.

Diet Secrets of The Famous for Fitness and Health

Diet Secrets of The Famous for Fitness and Health Stars have to look great – they’re famous! When they are on television or in movies or waltzing down the red carpet during movie premieres and annual awards, they always look great and impress us with their celebrity “presence” They have the “it” factor! We forget that in fact it takes a lot of work to stay the way they look, and because of their fame, they are expected to keep up appearances and stay looking great to promote themselves and the movies they are in. Their attractive appearance is also key to getting those movie or TV offers! Great clothes, hair and makeup, yes, but also, they have to take real good care of their figures.

I think you will agree that there are secrets we can learn from these celebrities when it comes to being fit, healthy and attractive. Their fitness programmes cover all aspects of diet and exercise workouts. Who wouldn’t want to know their diet secrets in staying utterly sexy? Let’s take a look at these famous ladies.

1. Jennifer Aniston
The star of the fantastic television sit-com “Friends” has a great flair for comedy and attractive hairstyle, but also, she is famous for having one of the sexiest figures in Hollywood, appearing in many magazine shoots. To stay fit and healthy, Jennifer Aniston follows the “40:30:30” Dieting method. This particular diet is split this way:

40% low sugar carbohydrates
– for example: beans, fruits and vegetables, legumes

30% lean proteins
– i.e. tofu, fish, chicken, turkey, beef and low-fat dairy products

30% essential (non-saturated) fats
derived from nuts, seeds, fish and olive oils

For this diet it is important that each meal is balanced and contains plenty of vitamins to maintain health and optimal weight balance.

2. Kate Hudson
Goldie Hawn’s beautiful daughter put on 60lbs when she was pregnant. She needed to lose weight fast before shooting began on her next film. She changed her eating habits and went on a high protein diet. Kate also cut down on the size of her meals and included weight training, cardio workouts in her weight loss plan. If you recall, the media were less than complimentary about her figure just after she had her baby, but, in 4 short months, Kate Hudson lost all those extra pounds and her abs were the envy of Hollywood!

3. Oprah Winfrey
Oprah is one of the most successful ever chat show hosts in the world and consequently needs to look good for the camera. She is also very well known for being one of those Hollywood stars who are continually fighting to stop gaining weight. Even at the age of 50 Oprah looks great and maintains her image by working out 5 times per week: 30 mins treadmill plus free weights and also with a diet containing fish, nuts, fruits, vegetables, white meat (chicken) and low fat dairy products. She also does not eat after 7pm.

4. Gwyneth Paltrow
Many people cannot imagine that this beautiful award winning actress has to work at staying slim and healthy. It is a reminder to all of us, that fitness and being healthy is a way of life – it is about lifestyle. She follows a similar diet to that of Oprah and also avoids sugar and white (processed) flower. Gwyneth also does not eat dairy foods and carries out yoga exercise as part of her daily fitness regime.

5. Madonna
The “Material Girl” has always flaunted a body that many say is to die for, and has risen to be a model of fitness through several decades of stardom. Madonna practises Ashtanga Yoga to keep that fantastic body trim and stays clear of junk foods. Her diet is macrobiotic in nature and full of organic foods high in lean protein.

6. Claudia Schiffer
This fabulous supermodel enjoys salad and steamed vegetables for dinner and a lot of fresh fruit during the day. While on locations, her preference is for black grapes, drinking tomato juice and herbal tea.

7. Christie Brinkley
This celebrity model is a vegetarian and does not eat junk food, no matter how much she may want them. For a snack, Christie eats sweet potato and not chocolate bars. And those times she needs to lose weight fast, she goes on a liquid juice diet, temporarily.

Hollywood stars are the same as you and me. Pehaps more so, they need to maintain their perfect figures because they are so much in the camera and in the limelight. We may not be Hollywood models and celebrities, but we can still have bodies like theirs! By following a fitness plan and adopting it as part of your lifestyle, you will look younger, feel younger and stay healthy longer. You can look ready for the a red-carpet day each time you look in the mirror, if you follow a plan and stick with it. The secret, is to make diet and fitness exercise as part of your daily life..