Getting great tips for staying fit through out your life is like being given the Hope Diamond...they're extremely valuable.
I was reading "More" magazine and came across some fantastic tips for staying young after 40. The good news is...they're the tips I've been giving for years.
Having your information confirmed by doctors is always comforting.
Here are the tips:
After the age of 30 your body changes due to hormonal levels changing. Most women start to store more fat in their stomaches and their once firm muscles start to loosen.
The answer to real change is...EXERCISE!
Exercise retards aging on a cellular level...it truly works!
One great suggestion was that if finding time to exercise is a problem, instead of exercising 3 to 4 times a week for 20 to 40 minute blocks...exercise for at least 10 minutes 2 to 4 times a day and do it everyday!
Turning on the timer and cleaning the house vigorously counts. At work, looking at your watch and going up and down the stairs or walking vigorously around the parking lot counts. Going to the mall for lunch and walking around the mall at a fast pace counts.
Studies show that most women who are instructed to exercise in that manner do more exercise than those who are told to do "block" timed exercise and because of the increased exercise tend to lose up to 5 lbs more than the "block" timed exercisers.
If you are already walking, jogging, or riding a bike...include intervals 2 to 3 days per week! Spend 20 seconds to 2 minutes at full speed then at least the equal time recovering through out your 30 to 40 minute aerobic workout. The results are amazing!
Do weight training with free weights 2 to 3 non consecutive days per week.
Weight training increases your muscle mass which increases the number of calories your body burns and improves your body's appearance.
Free weights are more effective than the machines because your muscles are challenged in more functions than with the machines. Your body has to stabilize it's self instead of the machines doing the work so the results are better.
Instead of taking a day off from exercise when you're sore...do an active rest day. Take an easy walk, stretch several times a day. Use a foam roller to help massage your sore muscles. You can find the foam rollers at sporting good stores and on line.
Eat 5 to 6 small meals per day instead of 3 square meals! That slows down the release of insulin in your body, a hormone that causes your body to store more fat. Each meal should be about 300 calories and include protein and carbs.
Pump up your protein intake. As you age it's harder for your body to recover from exercise so you need more protein.
Eating half your weight in protein grams everyday is what is recommended. If your 120 lbs that's 60 grams of protein. If you're eating protein with all your 5 to 6 meals you'll achieve that!
Those are great tips. I've been using them for years!
Your fitness expert