Sponsored Links
Sponsored Links
Penmai eMagazine November! | All Issues

User Tag List

Like Tree66Likes

Women fitness ---Tips,Tricks and workouts


Discussions on "Women fitness ---Tips,Tricks and workouts" in "Fitness" forum.


  1. #151
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Mistake #3: You lift the same weights every time.

    Many women are under the impression that using heavy weights equals bulking up, so they stick with 10 or 15-pounders and don't increase.

    But if you're using free weights or weight machines once or more a week, you should be slowly upping the poundage. Since your muscles build up resistance over time, aim to increase the weight by about five pounds every two or three weeks.



    As long as you can do 15 without feeling anything more than tiredness (as in, you're not shaking, panting, or about to pass out), you don't have to worry about ending up with arms that could star in an action flick.


    Sponsored Links

  2. #152
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Mistake #4: You do real push-ups.

    Modified push-ups (where your knees are on the ground) have long been considered the lazy girl's routine.

    The problem is that most women have a hard time doing the knees-off-the-ground version and when they try, their form ends up suffering, making the move sort of pointless.

    So go on, do the modified style and ignore the smug look from the woman next to you who has her knees up. (She's probably doing them wrong anyway.)

    Plant your arms directly below your shoulders and keep everything from your knees to your neck in a straight line as you slowly lower yourself to the ground. Trust us, you'll still get an amazing arm workout.


  3. #153
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Mistake #5: You prep with a pre-gym snack.

    Downing an energy bar before the gym can actually zap your energy.


    How come?

    Many of those bars are high in fiber, which is normally a good thing, but it takes forever to digest.

    And that digestion requires energy — energy that would be better spent on your muscles. You end up feeling sluggish and having trouble pushing yourself.

    If you're ravenous beforehand, opt for a banana, which is digested super quickly and won't inhibit your gym time. (Just steer clear of the apples many gyms offer at the front desk — they're high in fiber too.)


  4. #154
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Mistake #6: You overindulge afterwards.

    Hey, there's nothing wrong with replenishing yourself after a strenuous sweat session — in fact, it's recommended you get some protein and carbs in your system within an hour of working out.


    What you don't want is to completely undo all the hard work you just put in, which is extremely common.

    A recent study found that people tend to overestimate the number of calories burned and underestimate the number of calories they eat.


    To keep yourself from eating so much that your workout becomes pointless, make sure you check the label of whatever you're eating and aim for something in the 150-calorie or under range. (In other words, not that mega-muffin at the gym cafe.)

    Last edited by vijigermany; 18th Nov 2014 at 05:17 PM.

  5. #155
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Mistake #7: You don't weigh yourself.

    You might have been told not to worry about the number on the scale or heard that weighing yourself regularly is obsessive.

    But the scale is actually a key tool for ditching — and keeping off — fat.

    Experts have found that people who weigh themselves regularly lose more weight than those who don't. It could be because we can actually see the pounds come off (motivation to keep exercising) and we also get a concrete reminder that eating unhealthily for a week straight has consequences.


  6. #156
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Best exercises for women 40+

    Over 40? Don't despair — it's never too late to start an exercise routine. Here are some handy tips to help you get started and to stick with it.

    Once you hit your 40s, staying in shape can become more challenging. That's because as you mature, you'll need to address your diet and activity levels more specifically to maintain your best health.
    In other words, the days of eating fast food or late-night high-sugar, high-carb meals are most likely over. One reason you'll need to say goodbye to high-calorie eating is that, according to Dr. Mehmet Oz, your metabolism starts to slow about 5 percent per year after your 40th birthday.

    For many women, this slowing metabolism registers as weight gain; with more weight often comes less energy and therefore difficulty motivating yourself to start (and stay) moving. And even with regular exercise, it can be tough to keep your weight in check. Your basal metabolic rate also declines with each decade of life, so fat-burning requires extra effort.

    Face the ch-ch-changes
    Your thyroid
    The thyroid controls your metabolism. You are more likely to develop hypothyroidism (which can cause weight gain). Besides weight gain, your age starts to catch up with you in other ways in your 40s.
    After 40, exercise routines that once challenged you with in your earlier years can become painful or difficult. You may start feeling the effects of age in your joints.
    Nearing menopause

    Menopause is just around the corner (the average age of menopause is about 51). While exercise hasn't been proven to help you better cope with the effects of menopause, experts at the Mayo Clinic say making fitness part of your daily routine can help you manage your weight as you near menopause.

    Estrogen loss has also been linked to bone loss, making it important to support your bones with strength training. And as estrogen dips, there is often an accumulation of belly fat. That belly fat — sometimes jokingly called the "meno-pot" — can increase a woman's risk of heart disease, diabetes and cancer.
    Changing fitness routines

    Since excess weight can be a factor in several types of cancer and heart disease, it's worth it to stay active well past your 40s. Cartilage, tendons and ligaments become less elastic, which can cause increased pain and/or injury if you continue to perform high-impact activities such as long-distance running, basketball and aerobics.
    However, that certainly does not mean that women in their 40s need to stop all high-impact activities or give up working out.
    Good exercises to consider

    Lift weights

    Our muscles can start to shrink and weaken in our 30s. Using weights is an important way to keep our muscles strong and flexible.
    Jump!

    Bone density can also start to diminish as early as your mid-30s. To slow the clock don't be afraid to hop, jump, run, skip, squat or climb stairs.
    Move fast (at least for a few seconds)

    High-intensity training is a great way to stop the physical effects of the hands of time, and can be done safely at any age. Tabatas are short, high-intensity workouts where you combine max effort movements (run, bike, skips) with rest periods. A typical eight-minute tabata involves a 20-second all-out effort with a 10-second rest period.
    Prevent injury

    Strengthening your core (below the breast bone to just above the knees) protects your joints from injury. Core strengthening involves slow, complex movements that challenge multiple areas of the body.
    Stretch

    The 40s are a time to focus even more on staying flexible. Why? The need for flexibility increases as we age because muscles tighten, shorten and become more prone to injury. "Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training," says David Geier, director of sports medicine at the Medical University of South Carolina. Flexibility can help your body reach its optimum fitness level, may play a role in injury prevention and, experts say, can even contribute to staving off arthritis and other serious illnesses.

    The key to increasing flexibility is to hold stretches (no bouncing) for at least 10 to 15 seconds. Don't hold your breath; focus on relaxing the muscles you are stretching on each exhalation. Many experts recommend yoga or Pilates as good ways to incorporate stretching into your regular routines.

    Overall, your 40s will definitely be a time of physical, mental and even spiritual changes, but you can also look forward to a transition toward deeper level of awareness, fitness and well-being.


  7. #157
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    தசைகளை வலுவாக்கும் வாக்கிங்!


    ஜிம்மில் 2 மணி நேரம் உடற்பயிற்சி செய்து விட்டு வருவதை விட வேக நடை, பல அற்புதங்களை நம் உடலில் நிகழ்த்தும். சாதாரணமாக நடப்பதை விடச் சுறுசுறுப்பான வேக நடை (Brisk walk) நற்பலனை அள்ளி தரும்.

    பின் இடுப்பு, தொடைகளை வெகு சீக்கிரம் குறைத்து அழகான வடிவத்தைப் பெற சிறந்த பயிற்சி வேக நடை. சுவாசப் பிரச்னை, மூச்சு விடுவதில் சிரமம் போன்ற தொல்லைகள் இருப்போர் வேக நடை நடக்கும்போது உடலில் ஆக்சிஜனின் ஒட்டம் சீராகும்.

    ஃப்ரெஷ்ஷான காற்றைச் சுவாசித்துக் கொண்டே நடக்கையில் நுரையீரல் நன்றாகச் செயல்படத் தொடங்கும். ஒட்டம், மெது ஒட்டம் இது இரண்டிலும் எரிக்கப்படும் கலோரிகளும் வேக நடையினால் எரிக்கப்படும் கலோரிகளும் சமம்தான்.

    'ஷூ' போட்டு நடப்பதுதான் சரியான முறை. வேகமாக நடக்கும் போது செளகர்யமாக இருக்க ஷூ அணிவதே சரி. குடிப்பழக்கம், புகைப்பழக்கம் இருப்பவர்கள், வைட்டமின் டி குறைபாடு உள்ளவர்கள், உடலுழைப்பு இல்லாதவர்கள் வேக நடை நடந்தால் இந்தப் பிரச்னைகளின் தாக்கம் குறையும். தினமும் அரை மணி நேரம் நடக்கலாம்.

    30-40 வயதுள்ளவர்கள் மெதுவாக நடக்கத் தொடங்கிக் கொஞ்சம் கொஞ்சமாக வேகத்தை அதிகரிக்க வேண்டும். 50வயதுக்கு மேல் உள்ளவர்கள் அரை மணி வரை மட்டுமே நடக்க வேண்டும். அதற்கு மேல் நடக்கக் கூடாது. வேண்டுமெனில் இடையிடையே ஜாக்கிங் செய்யலாம்.
    ஸ்ட்ரஸ் பஸ்டர் ஸ்விம்மிங்!

    *உடல் முழுவதற்குமான உன்னதப் பயிற்சி நீச்சல். சைக்கிளிங், ரன்னிங்கை விட நீந்துவதால் அதிகக் கலோரிகள் எரிக்கப்படுகின்றன. உடல் பருமனான குழந்தைகளுக்குச் சிறந்த பயிற்சி! ஒரு மணி நேர பயிற்சியில் 500-650 கலோரிகள் வரை எரிக்கமுடியும்.

    * மூச்சை இழுத்து விடுவதால் நுரையீரலுக்குச் சிறந்த பயிற்சியாக இருக்கிறது.

    * அதிக டென்ஷன் இருந்தாலும், நீரில் நீந்தும்போது, சில்லென்ற உணர்வும், உடல் அசைவுகளும் ஸ்ட்ரெஸ்ஸையும் பஸ்பமாக்கிவிடும்.

    * ஒவ்வொரு இதயத் துடிப்பிலும் ரத்தம் பம்ப் ஆவதால் இதயம் வலிமை பெறும்.

    * நீந்துதல் பயிற்சியால் நோய் எதிர்பாற்றல் அதிகரிக்கும்.
    * சிறு வயதிலேயே நீச்சல் பழகுவதால், வயதான காலத்தில் வரும் மூட்டுத் தொடர்பான பிரச்னைகளை வரவிடாது.

    * தசைகள் நன்கு வளைந்து கொடுக்கும். தசைப் பிடிப்புகள், சுளுக்கு போன்ற பிரச்னைகள் வராது.

    * உடலில் உள்ள வெப்பம் குறைந்து சமச்சீரான நிலையைப் பெறும்.

    * நீச்சலை செய்வோருக்குப் பக்கவாதம் பக்கம் வராது.

    * டைப் 2 சர்க்கரை நோய், இதய நோய், பக்க வாதம் போன்ற நோய்கள் வராமல் காக்கும்.
    உடல் உறுதிதன்மை பெறும்.

    * மனஅழுத்தம், டென்ஷன், பதற்றம் போன்ற மனம் சார்ந்த தொல்லைகள் தீரும்.

    source vikatan

    anitprab and Shalini S like this.

  8. #158
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Take vitamin C if exercise makes you cough

    If you show symptoms of respiratory disorders such as cough or sore throat after a session of vigorous exercise, increasing your vitamin C intake could offer relief, says a study.

    A meta-analysis of three studies found that vitamin C significantly reduced post-exercise airway (the tubes that carry air into and out of the lungs) obstruction in participants who suffered from exercise-induced bronchoconstriction, the constriction of the airways in the lungs due to the tightening of surrounding smooth muscle.

    "It seems reasonable for physically active people to test whether vitamin C is beneficial on an individual basis, if they have documented exercise-induced bronchoconstriction or suffer from respiratory symptoms such as cough or sore throat after taking vigorous exercise," said Harri Hemila from the University of Helsinki in Finland.

    The researchers found that an intake of vitamin C led to a reduction in post-exercise large-airway obstruction and small-airway obstruction.

    Hemila carried out an analysis of a study which had 12 participants. The participants had asthma, were on average 26 years, and suffered from exercise-induced bronchoconstriction.

    Five other studies examined subjects who were under short-term, heavy physical stress and a meta-analysis revealed that vitamin C halved the incidence of respiratory disorder symptoms.

    Another trial reported that vitamin C halved the duration of the respiratory disorder symptoms in male adolescent competitive swimmers.

    The study appeared in the journal Allergy, Asthma & Clinical Immunology.


  9. #159
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Germany
    Posts
    97,000

    Re: Women fitness ---Tips,Tricks and workouts

    Even thinking about exercise makes your muscles stronger

    Though exercise lovers would never believe this, according to researchers from Ohio University, just thinking about working out can make your muscles stronger.

    "Imaginary exercises can help keep a person's muscles from getting weaker when their mobility is restricted by health problems," said lead study author Brian Clark, professor of physiology and neuroscience at Ohio University.

    To reach this conclusion, researchers carried out a study in two groups.

    One group had their wrists wrapped in a cast that kept their muscles immobilised for four weeks.

    They told the group to sit still and imagine exercising for 11 minutes - five days a week - and to imagine flexing their arm muscles as intensely as they could.

    The other group of participants were not given any specific instructions.

    Those in the mental-exercising group were found to be twice as strong as participants in the other group.

    The team found that participants that performed the imaginary exercise were found to have stronger neuromuscular pathways than those who did not, resulting in their muscles getting stronger.

    "This work provides for us to better understand the critical importance of the brain in regulating strength. This information may fundamentally change how we think about muscle weakness in the elderly," Clark said in a paper that appeared in the Journal of Neurophysiology.


  10. #160
    Shalini S is offline Newbie
    Gender
    Female
    Join Date
    Dec 2014
    Location
    Chennai
    Posts
    10

    Re: Women fitness ---Tips,Tricks and workouts

    Thanks for the tip


loading...

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Like It?
Share It!







Follow Penmai on Twitter