Table Of Contents
Through out the periods in human existence, researches have clearly shown that some women are genetically predisposed to stay thin and look good without much stress. Other women have to work hard to keep their waistlines down and their skin healthy and glowing. Regardless of your personality, however, to achieve good health and fitness, you need to exercise regularly and pay attention to good diets e.g Gerd diet.
Let’s now take some few questions which will help us have a focal point on our discussion thus: What are the best fitness daily routines for women? What foods are best suited to a woman’s health needs? Are women’s needs different than men’s?
Elaborating more on the substance of reason, for a female who is not hindereddaily by health issues, weekly physical activities should include flexibility exercises, strength training, cardiovascular workouts and other better routines.This is true, regardless of exercise experience and level of fitness. A woman’s diet should focus on good nutrition as well as weight management. By following a regular fitness regimen and healthy diet plan, she can look and feel her very best at any age grade.
For reasons of you haven’t been particularly active for quite some time, you should certainly consult with your healthcare professional before beginning any exercise program. Once you have been given the “go ahead,” begin your exercises at an easy pace and gradually increase the intensity of the exercise.
1. Flexibility Exercises
According to the American Academy of Orthopedic Surgeons, “an effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility training to the mix.”
For an individual to maintain a youthful, limber body that moves with fluidity and ease, flexibility exercises (stretching) should be performed several times each week. Too often, however, stretching exercises are disregarded and viewed as unimportant to the body.
Considering the importance of exercise, Improving your flexibility not only helps you to move around easier, it leads to better posture and reduces muscle tension and strain. Stretching the body before and after each workout can lower the risk of muscle injury and dysfunction.
In the process of exercising prior to stretching, prepare the muscles by doing a quick warm-up. As you perform flexibility exercises, be sure not to bounce or force a stretch to the point of pain. Breathe deeply into the stretch and relax, holding each stretch for at least 10 seconds or more as the case maybe relative to the activity.Yoga and pilates exercises are examples of great ways to stretch and improve flexibilityand balance.
2. Nutrition for Women
In recent times, one of the biggest problems Americans face today is obesity. A huge contributor to obesity is our unhealthy style of eating. Many people tend to eat portions that are way out of their blood type diet. Those portions often consist of foods that are high in calories, fat, and cholesterol. These foods not only lead to weight gain, they also increase one’s risk for health problems such as heart disease and diabetes.
As a woman, you go through many changes during your lifetime. At each stage of life, you have special dietary needs. By eating a healthy diet, you can ensure that those needs are met. This is one of the best ways to show that you care about yourself.
To make sure that you get all the essential nutrients each day, you should begin with a basic, well-rounded diet. The Food Pyramid provided by the U.S. Department of Agriculture is a wonderful guideline for planning your daily meals that are rich in vitamins and minerals. The pyramid is designed to help you get the most nutrition out of the calories you consume.
A balanced diet consists of lean protein, complex carbohydrates (i.e. fruits, whole grains, and veggies), and moderate amounts of monounsaturated and polyunsaturated fats (“good fats”). Olive oil is an example of a good, healthy fat. Saturated fats are unhealthy, and it’s best to avoid them. Lard is an example of a saturated (bad) fat.
Good fats are necessary to aid the body in the absorption of fat-soluble vitamins (A, D, E, and K). Without essential fatty acids in your diet, your skin would become dry, and your hair would become brittle.
Foods rich in calcium are a must in a woman’s diet. During childhood and adolescence, calcium helps build strong bones and teeth. Calcium has been shown to reduce PMS symptoms; it promotes healthy pregnancies; and, as a woman ages, calcium helps in the prevention of osteoporosis. Because the body absorbs calcium slowly, the best sources of calcium are naturally occurring rather than in supplement form. Cheese, milk, and yogurt are good sources of calcium.
3. Strength Training
The very fact that you are a female doesn’t mean you should shy away from using weights or engaging in other types of resistance workouts. You don’t even need to be a body builder! In fact, you don’t even have to use weights to perform strength-training exercises at all.
Strength-training exercises are essential to muscle growth, improving strength and tone, and developing muscle endurance. For best results, these types of exercises should be performed at least twice per week. It is a good idea to either consult a personal trainer or watch a strength-training video to learn the proper techniques for these exercises. If done improperly, muscle strain or injury could result.
Examples of strength-training exercises include pushups, pull-ups, bicep curls, and bench presses. Even carrying a full laundry basket around the house counts as a strength-training exercise!
A critical research and evaluation shows Routine cardio or aerobic workouts are essential to keep your heart strong and your metabolism working efficiently. According to the U.S. Department of Health and Human Services, a minimum of 30 minutes of at least moderate intensity cardio exercise most days of the week is a key activity that contributes to the overall health of adults of any age in regards to human development.
The concept behind an aerobic workout is to noticeably raise the heart rate during physical activity. Exercise of moderate intensity causes the heart to beat faster than normal without making the individual breathe too hard or too fast. Exercise of vigorous intensity substantially raises the heart rate as well as causes fast, heavy breathing in the chest.
Examples of moderate cardio exercise are walking briskly, doing light yard work, and casually riding a bike. Examples of vigorous cardio exercise include swimming laps, jogging or running, and jumping rope.
Eating on the Run
The habit of eating on the run portrayed by busy women often find it difficult to stick with a healthy diet. Fast food tends to be a quick answer to eating on the run. However, there are solutions to eating healthy on those hectic days of our human activities.
Similarly, the best course of action might be to plan ahead of time and prepare healthy snacks and meals that can be taken with you. This will ensure that you know exactly what you are putting into your body. If you find that you must eat out, select from the healthiest choices on the menu. Remember, too, that you do not have to clean your plate when the portions are Texas size! Eat slowly and quit when you begin to feel full. Consistent overeating can and does lead to obesity and system dysfunction.
For Optimal Health
The life span of a woman is shorter than man, to be healthy at any age, a woman must be aware of what she consumes and the amount of physical activity she gets on a daily basis. Her diet should consist mainly of moderate portions of good, nutritious foods. Physical activity should become routine and should include flexibility exercises, strength-training workouts, and aerobic activities so as to enable her keep fit. AnAn active lifestyle combined with good nutrition can lead to a longer, healthier, and happier life.
As we are drawing to conclusion, our alternatives are any healthy and fitness regime would benefit from what I like to call healthy regime add-on. We all have probably heard of them, these can aid you by getting you in the mood or as motivation or they can work along side your current routine or as stand alone. These are described as complementary therapies, which comprise of massage, homeopathy and acupuncture to name a few, therapies like these are designed to enhance your healthy regime experience and/or compliment an existing exercise routine.
Massages are a great why to relieve stress build up in our bodies, they can relieve muscle aches and tension, they can also helps in toning you body, not to forget that it greatly improve circulation in the body there are a number of different types of massages, like sports massage which benefits includes release of muscular tension and is also good for treating and preventing sports related injures.
One important aspect of massage that is very essential to the body is Indian head massage which is helpful in relieving tension and headaches. Aromatherapy massages uses essential oils and is highly recommended for stress relief and also good for insomnia and generally good for relaxation. The Swedish massage is probably the most popular of them; it is most effective because it involves a lot of stroking hitting and kneading, which is designed to awaken your body, by releasing all the stress and tension that have built up over time.
Many Studiescarried out by top researchers have shown that massage can be very helpful in relieving things like depression and anxiety in the body, it also helps to reduce back pains and most types of muscle pains, it can also greatly ease the premenstrual type symptoms for ladies. It also found that a good massage will lower your blood pressure and can even aid with boosting your immunity considerably. So then next time you feel run down or aching or stressed out or fatigued or you are generally not feeling like yourself try a Swedish message, it could perk you right back up in no time and allow you to get on with healthy and fitness regime with less complexity.
From practical experience, I prefer to have female to massage me and I would recommend a massage from the opposite sex, this is just my opinion. I would like to hear your on this issue so leave me your comments.