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Fantastic Fitness for women
Most
women are less fit and active than they think - a recent survey
showed that 72% of women thought they were 'very or fairly
active' - while only 4% of women do enough physical activity
to actually keep themselves fit.
Being
active
- is
one of the best ways of looking after your heart
- relieves
stress, anxiety and depression
- improves
your stamina
- builds
strength
- maintains
balance and posture
- enhances
blood supply to the skin
- increases
overall suppleness!
The secret
factor in any fitness regime is fun - enjoying your precious
exercise time by trying new activities. Novelty makes the
time fly by while you pick up new skills (balance, flexibility,
etc.)! Besides fun, commit yourself to regular exercise. You'll
see results quicker if you do three half-hour sessions every
week.
Other
benefits include . . .
- Helping
to keep weight down
- Reducing
the risk of blood clotting
- Lowering
blood pressure
- Reduces
the risk of falls and broken bones
- Helps
prevent back pain
- Keeps
skin looking fresh and healthy
- Making
your 'no smoking' promises easier to keep!
Best of
all, exercise lifts your mood and is a great way to make new
friends - and you'll feel better almost straight away
Women
who exercise too much
ARE
YOU EXERCISING TOO MUCH?
- Do
you feel guilty if a day goes by when you don't work out?
- Are
you 'depressed' if you are unable to exercise?
- Do
you feel tired and lethargic, yet still have trouble sleeping?
- Do
you have injuries that don't seem to heal?
- Are
you reluctant to take time off to heal injuries? ·
- Are
you ignoring aspects of your work, social life or family
life in order to put exercise first?
- Do
you feel compelled to work out - even if you're tired?
- Do
you increase or decrease your exercise, based on what you
weigh or what you've eaten?
- Do
you suffer from insomnia, undesired weight loss, fatigue,
lethargy, irritability,loss of menstrual periods, multiple
chronic injuries, or stress fractures?
If
you answered yes to several of the above questions, you're
probably exercising too much. the American College of Sports
Medicine recommends the following guidelines for physical
activity:
- Frequency
@ 3-5 days per week
- Intensity
@ 50 - 85% of estimated maximum heart rate
- Duration
@ 15 - 60 minutes of continuous aerobic exercise
- Resistance
@ Moderate intensity, minimum of 2 days per week
Here
are some suggestions to reduce exercise abuse:
- Focus
on health & fitness vs. appearance;
- Trust
your body cues, listen when your body says 'I'm tired,'
or 'I ache. ' Take rest days;
- Avoid
linking eating and exercise;
- Don't
let exercise determine your self-worth; and
- Vary
the intensity of your workout.
Don't
just go for the burn. Think about the quality of exercise
rather than quantity.
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