Why is it that when you look at people at the gym they seem to always look the same. In fact, they may even gain weight. Is it that they are not committed? Is it that they have no idea what they are doing? Maybe another area of their life is out of balance.

As an Exercise Physiologist that has been in the field for over 20 years, I have seen it all and I have come to a few conclusions that might be beneficial to you.

As we age, we gradually lose muscle. In fact, in women after age 30, muscle loss can amount to well beyond 5% per decade. This means after the magical age of 30 women’s metabolism is taking a nose dive. Therefore, it is imperative that we continue to strength train into our retirement years. It not only helps to maintain muscle mass, but assists with balance, coordination, flexibility and of course metabolism.

So here are some sure fire tips:

  1. Strength train – What you don’t use, you lose. You must utilize your muscles in order to maintain muscle mass and increase metabolism.

  1. Get puffy – Now I got your attention. What I mean is when you are walking outside or are using cardiovascular equipment; don’t just go through the motions. Instead, utilize interval training which incorporates brief periods of higher intensity bursts along with your more constant exercise rate. Not only does time go faster, but you are training your heart in a different manner and most importantly- studies show you will burn more fat!

  1. Becomes an efficiency machine – Get back in tune with your inner hunger cues. Pay attention to what foods are fueling you. Are you hungry 20 minutes after you eat? How do you feel three hours later? These are cues that tell you what sustains you and what depletes you. Think of your body as a car. Would you put contaminated fuel in your car? Most likely not, so why treat your car better than your body- and this isn’t only speaking to men.

  1. Breathe freely – This sounds ridiculous, but sometimes the most simple is often ignored. The lungs act as an air purifier to cleanse and release toxins from the body. Deep breathing improves energy and can increase metabolism. So start paying attention to your breathing. Even take 10 minutes to deep breath to restore your energy balance.

  1. Stretch it – Studies show that a combination of strength training, exercise, and core balance work creates the best overall fitness long term. Taking a yoga class or simply stretching will incorporate breathing and strength training into one.

These simple tips can be incorporated into any routine and can invigorate your exercise mentality. For more information on fitness and women’s health, please visit our website!

Gail Edgell

www.360menopause.com

Assisting Women in Living a Vibrant Second Half of Life!