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Water WalkingWater walking is an excellent aerobic exercise that burns calories without putting strain on your joints. It is a great way to stay in shape if you are trying to recover from injury or if you are over the age of 65. Both water walking and water jogging use the same muscles as their land counterparts, but do not do as much wear and tear on your joints and tendons. If you are just starting this sport, ease into it with a 5-minute water walking session. Stand waist deep in a body of water with your abs and buttocks tightened, shoulders back and chest raised. Your arms should be straight throughout their swing, but use your palms to push against the water. Keep your abs tight and walk as you normally would. Try doing high knee kicks if you want to make the exercise more challenging. After a few weeks, try to move on to water jogging. Water jogging can burn between 300 and 500 calories per hour. It differs from water walking in that instead of walking along the pool floor you jog in place. It’s a great aerobic workout during the hot summer months. Try to sustain your water jog for a 10 minute workout at first and then increase the time as you get better at it. Fitness Tools: The Exercise BallThe exercise ball is a great fitness tool, especially for ab workouts. There are many ab ball exercises that can be done to strengthen the "stabilizing muscles" of the body. These muscles don't usually get a good workout with the standard group of ab exercises. The exercise ball can also provide some variety in your fitness routine and keep things interesting, which can help you stay motivated. There are some basic guidelines to follow when selecting an exercise ball. Personal trainers and other health club personnel can help you find the right size ball if you are at the gym. If purchasing one for home use you can follow the manufacturer's guidelines. Here are some things to keep in mind to make sure you get the ball that is right for you:
Butt ExercisesIce cream, chips, pastries, French fries and all the rest of the good stuff likes to camp out around women’s derrieres. It can be difficult to work off the extra pounds around your middle, but luckily there are quite a few exercises that can whip your butt into shape.
There are lots of cardio fitness activities that will tone your butt as well. Yoga and Pilates exercises are particularly effective, as is running, cycling, hiking and climbing stairs. Pretty much any activity that involves moving your legs will be great for your butt. Get Your Body MovingTo burn fat you need to exercise. A regular treadmill workout will help you lose weight and improve your metabolic rate so you can burn calories faster. If you are on a low-calorie diet, exercise can also prevent your body from going into starvation mode, which happens when you body naturally lowers your metabolism to conserve calories. The other benefits of exercise include lower risk of weight-related problems such as diabetes and heart disease. If you exercise you will gain muscle mass and burn fat. This may not contribute to your overall weight loss goals, but it will make you look trimmer and tighten up your “problem” areas such as your butt and thighs. Exercise also produces lean tissue, which is needed to metabolize fat. Join a fitness gym or find an exercise buddy to help get you motivated. Exercise is one of the main components of fitness, but remember that you need to pair it with a healthy diet. Exercise is not an excuse to eat whatever you want. If you cut calories and exercise for 30 minutes on most days of the week, you will be well on your way to achieving your weight loss goals. Yoga Promotes Women’s FitnessIf you have never tried yoga, find a beginner class and check it out. You may get hooked. Yoga is a great part of any women's fitness plan because it is low-impact and doesn’t put pressure on the joints. Also, the deep stretching you do in yoga helps combat delayed-onset muscle soreness after tough workouts. Yoga can be especially helpful if your have joint problems or if you are recovering from an injury or trying to get back in shape after pregnancy. Speaking of pregnancy, if you are pregnant, prenatal yoga helps you maintain a basic level of fitness even into the third trimester, and studies have shown that women who practice yoga and do other forms of moderate exercise during pregnancy are more comfortable during labor and delivery. When Can I Start Going to the Gym After I Give Birth?After giving birth, many women are anxious to get back to the gym and slim down to their pre-baby weight. It is important to allow time for your body to heal and adjust to the traumatic changes if just went through. But when is it safe to workout again? If you had a natural birth, you can start to do light exercise such as walking and yoga poses within a few days after giving birth. Wait at least six weeks before getting back into a higher impact exercise routine. If you had a c-section, wait six to eight weeks before getting back into an exercise routine, although light walking is safe. As you regain your strength, you will start to build your stamina and can then increase the amount of exercise you do each week. Fitness health is important, but always listen to your body and don’t overdo it. If you weren't active during your pregnancy or did not do much exercise in the second half of your pregnancy, consult your doctor before you begin to exercise again. What is the Best Way to Stay Hydrated?Over the last few years, research has shown that the amount of water a person needs to stay hydrated can vary widely among individuals. Some doctors believe that 40 ounces of water per day is the minimum amount most women should be drinking to stay healthy. Scientists do know that your body needs a constant supply of water to stay properly hydrated throughout the day. Start developing a taste for water by taking little drinks all day. Try stopping by the water fountain on your way back from the restroom or keeping a bottle of water handy. Water not only keeps your body running smoothly on the inside, most women are pleasantly surprised to find that being properly hydrated improves their hair, nails, and skin and that they are less reliant on expensive lip balm, body lotion and hair conditioners. Boost Your MetabolismHave you found that your once slightly snug jeans are now impossible to zip? Do you pore through fitness articles looking for the one cure-all exercise move or perfect diet? As you age, your metabolism slows down and it becomes harder to lose weight and stay in shape. One of the best benefits of physical fitness is that it will boost metabolism. Here are some fitness tips to help you whip your metabolism into shape:
Core MusclesYour core muscles make-up the muscles that are attached to the trunk of your body. This includes the muscles your abs, obliques, your shoulders, pectorals, and all the muscles on your back. Having a strong core can help improve exercise form and technique, thereby decreasing your risk of injury. Strong core muscles also improve your posture, which not only makes you look taller and leaner but can also help prevent overuse and injuries related to long hours at a desk or in front of a computer.
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