50+ Home Workout

Videos

and...
50+ Fitness Exercise
VIDEOS

Fitness Articles

The 3 Week Diet


8 Tips for women to stay fit and healthy

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.


3. Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging. 


4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.


5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.


6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy. 


7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women. 


8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath. 

 


10 THINGS YOU SHOULD KNOW ABOUT STRETCHING


Before your fitness training, you must give importance to doing some warm-up or stretching exercises to help prevent injuries and to enhance the output during the fitness training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are 10 of them:


1. To increase your flexibility and to avoid any injuries, stretch before and after your workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but not many people know that stretching after a workout, when muscles are still warm, can increase flexibility.


2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.


3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.


4. Work up slowly in increments, instead of immediately proceeding to doing the hardest exercise or position.


5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.


6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.


7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are some people you know who can do it. Increase your own limits slowly. Learn to listen and respond to your body. There are days when your body may be too tired that you may have to consider reducing your exercise time and range of motion.


8. Learn to rest well. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.


9. Include aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that require much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming or cycling on the stationary bike, but don't over do it with the aerobic exercises either. Build up slowly to a certain amount of time only and stick to that time limit...slowly increasing the resistance rather than the time spent on aerobic exercises.


10. Listening to music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight radio receivers for this. If you're in a public gym make sure you brought your headset with you so you don't disturb others who don't listen music while exercising. Apart from helping to prevent injuries and increasing one's limits, it is also said that stretching is very good for a tired body and also for a stressed mind and spirit. So remember to include stretching into your fitness routine before, during and after your workout. The benefits are greater than most people realise.


Get The 108 Fitness Workout Videos Now








The Red Smoothie Detox Factor