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Women over 60 who exercise for
at least 30 minutes three times per week have
the heart, lungs, and muscles of a woman ten years
younger. Can you think of any better option other
than exercising for the healthy long life?
At the age of 35, women reach the peak bone density
after this bone density slowly decreases, after
menopause bone density begins to drop sharply.
Lack of exercise and low level diet increases
the bone loss. Exercise will help you maintain
your weight. This can help you avoid developing
diabetes and heart disease. Increased circulation
can help your digestive system stay healthy and
keep your immune system strong.
The kinds of exercise that you do depend on what
effect you want to see. Three important type of
exercises will give you best workout. Stretching
that promotes flexibility, makes movement easier,
and decreases the risk of muscle injury.
Older joints may become stiff and inflexible.
In order to avoid injury during strength training
and aerobic exercises, you need to warm up and
cool down with stretching exercises for 5-15 minutes.
You need to do stretching exercises for the calves,
thighs, stomach, chest, back, shoulders, and arms.
Strength training that promotes muscle strength
and builds up bones. Muscles in the upper and
lower body can be strengthened through the use
of machines, free weights. When lifting weights,
you should start with a weight you can lift without
very much effort 5 times. When this becomes too
easy, increase to doing 2 sets of 5, and then
3 sets of 5. When this is too easy, move up to
10 repetitions in each set, then increase to 15
times in each set. Once this becomes too easy,
increase the amount of weight you are lifting.
This should be done for 30-40 minutes 2-3 times
a week.
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