Workout: Can You Gain Without The Pain?

WorkoutWorkout? Spring has sprung and I’ve been getting those emails for a month or so asking for advice on how to get on and stay on an exercise program. I get questions about commitment, pushing one’s limits, pain, and quick results. I go a little crazy at this time of year because I’m at odds with a very vocal segment of my industry about how to get started on an exercise program. They’re sincere, well-educated trainers, but I don’t think they remember what it felt like to be de-conditioned. They expect beginners to do to much too soon. I’m beginning to think that over-vigorous exercise dulls one’s sense of empathy.

Workout?

I’ve seen it time and time again: determined beginners pushing so hard and either getting hurt and quitting or just quitting because they couldn’t take it any more. If this sounds like you, don’t feel bad. It’s not your fault. We’ve heard no pain no gain all our lives. We’ve watched contestants push themselves to the brink of disaster on television. We’re inundated with infomercial promises of big results in no time. It’s enough to make anyone think ” I’ve got to beat myself senseless immediately so I can hurry up, get fit, have the body of my dreams and live happily ever-after.”

By the way, I’m not against vigorous exercise. On the contrary, I love vigorous exercise. But I wouldn’t have loved it nor would I have been safe doing it as a beginner. In my experience, that approach only works for a few stoic types and sets the rest of us up to fail.

I believe in moderation, easing in, starting with a little and building up to a lot, staying in your comfort zone. You may get to super-vigorous exercise eventually, or maybe you’ll like moderate exercise better. And moderate may be just as good as vigorous, maybe better. Really.
Just so you know this isn’t some favorite rant of mine, there are people, scientists even, who actually agree with me. Here’s study conducted at the University of South Carolina Arnold School of Public Health

I think, the best way to get fit and make exercise a part of your life forever is to keep it pleasant. If you haven’t been exercising in a long time, don’t start lifting weights right away. Don’t try to jog or even walk for a half an hour right away. Do something easy. Do something pleasant. If you enjoy it today you’ll want to get up and do it again tomorrow. It’s the pleasure principal. I believe in it. This study published in the Journal of Health Psychology believes it, too

So, how do you get started? I suggest starting by standing up and doing about five minutes of gentle limbering movements. Do the same for a few days in a row. You may be surprised at how good this feels and what a wonderful state of mind these simple, natural movements put you in. You may find yourself exercising longer than five minutes after a few days because you like it. Don’t question it. Simply do it. You may find the more you do it the more you’ll want to do it, and the more you’ll do.

You may want to go for a little walk, then a brisk walk, then a half hour brisk walk. Don’t rush it. It doesn’t matter if it takes a couple of weeks, or a couple of months. Listen to you body. You’re on nobody’s schedule but your own.

Once you’re enjoying a half hour brisk walk most days of the week, try adding light weight training for your major muscle groups a couple of times a week. Increase the weight, number of reps and number of exercise days only when it feels too easy. Build up slowly to weight training about three days a week with a day off in between sessions.

Remember to keep it pleasant. If it’s too intense, it ceases to be fun and there’s a good chance you’ll quit. This approach takes longer. But I’ve found it to be much more sustainable than those quick fix pump you up methods. Most of those intense immersion exercise programs remind me of the guy who beats his head against a brick wall. When asked why on earth he does that, he says: “because it feels so good when I stop”

Ease-in. Invest in your body. It will pay you back in quality of life.

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Follow Mirabai Holland: Certified Health Coach & Certified Exercise Physiologist:

 
For Health Info for Women 40 plus
For more info on at home exercise programs visit www.mirabaiholland.com
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It’s Fashion Flash Monday!

Fashion FlashIt’s Fashion Flash Monday and our host today is Cindy from Prime Beauty. Cindy’s beauty blog is filled with the latest info on skincare, make-up, and product reviews geared specially for women over 40! The rest of us Fashion Flash Bloggers keep you looking and feeling your best with our latest posts on style, beauty, fitness and health.

Click in and tell us what you think!

CAN YOU OVER EXERCISE? TOO MUCH OF A GOOD THING?

strength-training.jpgA study at the University of Alabama with older women concluded that the exercise sweet spot is about 40 minutes of cardio twice week and a full body strength workout on 2 alternate days. Read more

 

 

For more about at home exercise programs please visit www.mirabaiholland.com

 

 

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Triglycerides: Skinny On Your Hidden Fat

TriglyceridesTriglycerides Your Hidden Fat:

Triglycerides:  A too-thick waistline, plus high levels of a fat called triglycerides in the blood can greatly increase risk of coronary artery disease. Triglycerides are both produced by the body and ingested through the food you eat.

High triglyceride levels can increase your risk for heart disease and are more common among inactive people with larger waistlines. Normal triglyceride levels are below 150 mg/dL. The risk of developing coronary artery disease doubles when triglyceride levels are above 200 mg/dL.

Triglycerides are called the hidden fat because they are too often overshadowed by the highly publicized LDL bad cholesterol.

However triglycerides are above 200 mg/dL and “good” (HDL) cholesterol is below 40 mg/dL, a person is at four times the risk.

The good news is that a study at Duke University Medical Center has produced some surprising and encouraging results.

Triglycerides: How Aerobic Exercise Helps

Moderate aerobic exercise like walking a half hour at least five days a week can signicantly reduce the triglyceride levels in the blood as well as boost your HDL (good cholesterol). Burning 200 calories or so on that half hour walk doesn’t hurt either.

The study also showed that more intense exercise did help with belly fat but produced only half the triglyceride lowering results.

So my recommendation is: consult your doctor, find your triglycerides level and get clearance to exercise.

If it is elevated and belly fat is not an issue do moderate aerobic exercise like brisk walking or cardio dance. If you also have extra belly fat, consider adding strength training exercise every other day to raise your metabolism and help your body burn more fat.

Don’t over do it. Ease-in. Start with a few minutes a day of something fun. Pleasure is the key to sustainability.

Couple this with a low fat diet and moderate alcohol consumption and you’ve got a recipe for better quality of life and maybe even a longer one.

For more info visit www.mirabaiholland.com

 

 

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Fashion Flash Women Over 40 Fitness, Fashion & Beauty

Fashion Flash Women Over 40

Fashion Flash Women Over 40

Fashion Flash is hosted this August 5th, by Jackie from AgingBackwards.

Ride the wave of the latest anti-aging info including, beauty, diet, fitness and more. And stay in the air-conditioning to enjoy the rest of our Fashion Flash Posts. It’s all news we women over 40 need, and it’s just a click away!

 

 

It’s August and I’ve been exercising in the water for more than a month now. When you get in for a dunk, remember these two simple aqua exercises. One is for Core and Balance

and the other one’s Cardio.

Visit www.mirabaiholland.com for more info on in home exercise programs for women

 

 

 

 

 

 

 

 

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In Home Exercise Program For Women Over 40

Looking for an in home exercise program? If you’re 40, or even 50 plus, you CAN get really fit. But your body is not the same as it was when you were 30. You need to slow down and build up gently over time. You can get really strong but it takes a progressive approach. Those beat-yourself-up workouts are simply not a sustainable lifestyle choice. Try this 5-minute Ease-in video to set the tone for your at home exercise routine. Getting fit shouldn’t feel like getting your teeth drilled.

For more info on in home workouts for women 40 plus visit www.mirabaiholland.com

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Easy Exercise Video by Mirabai Holland Get Started With Just 5 minutes

Get started right now with a 5 minute Easy exercise video for women over 40 looking for a beginner exercise routine.  Based on my Moving Free Technique which combines the joy of dance with the science of exercise. Shape-up, burn calories, build stamina, strength and flexibility. Ease into the best shape of your life.

As a beginner, exercises should be easy. Getting fit doesn’t have to feel like getting your teeth drilled. My easy exercises disconnect the pain from the gain.  If you enjoy exercising today you’ll look forward to doing it tomorrow.

For more information on my Ease-in System please click here

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It’s Fashion Flash Monday, May 20th by Mirabai Holland 2013

Today’s Fashion Flash Host is Barbara Hannah Grufferman author of The Best of Everything After 50. Her website is your source of for all things after 50.

Our Fashion Flash team has been prospecting for nuggets of knowledge and fab deals for women over 40. Check out our finds and let us know what you think.

“Getting fit shouldn’t feel like getting your teeth drilled.” It that statement resonates with you my Ease-in System may be what you are looking for. “You can ease into the best shape of your life!” For more info Click here

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Monitoring Mindless Munching by Mirabai Holland ©2013

We’re turning the corner out of Winter into Spring. Now’s the time to resurrect that New Year’s Resolution to lose weight and get fit. Set yourself up for success. Start today and write down everything you eat for the next 3 days. Knowledge is power. So much of time we do mindless munching and don’t realize how much we ate that day.

Let me know what your lists reveal.

Yours in health,

Mirabai

www.mirabaiholland.com

 

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Keep That Fitness Resolution With My Mini Time Saver Workouts by Mirabai Holland ©2012

The number one New Year’s Resolution is “Get fit and lose weight”. The number one reason for not keeping that resolution is “I don’t have time.” You’re not lying to yourself.

Schedules are tight in the morning but you can get a good workout in only ten minutes a day. What maximizes time and works really well is using an exercise routine that splits the body into major muscle groups, exercises one or two muscle groups per day. What really condenses time is doing each exercise slowly about 8 seconds per movement. For instance 8 counts on the lift and 8 counts on the lowering phase of each movement. You need to use enough weight so you can barely perform the last rep. This gives the muscle group enough of a workout to only be done once a week. Can use own body weight, hand weights, ankle weights, cans, or resistance bands.

Monday: Chest and Back:

Chest Press: Chest, Shoulders

Lie on back with knees bent and feet on the floor. With a weight in each hand, at chest push arms straight up toward ceiling, without locking the elbows. 8-15 reps.

One Arm Dumbbell Row: Upper and Middle Back

Stand with left foot forward, right foot back, knees bent as though walking. With weight in right hand, bend forward, hinging from your hips, back flat, supported by your left hand on left thigh. Let your right arm with weight hang down toward the floor. In one smooth motion, keeping abs pulled in, bring the weight up to your hip. 8-15 reps. Repeat with other arm.

Tuesday:  Outer & Inner Thighs

Outer Thigh Leg Lift: Lie on your side, bottom arm extended for support, bottom leg bent, top leg straight. Lift top leg to hip level with foot flexed hold 1-2 seconds and slowly lower. 8-15 reps. Flip on to your other side and repeat.

Inner Thigh Leg Lift:  Lying on your side, bottom arm extended. Cross top leg over and place foot on floor forming a triangle over the bottom straight leg. Lift bottom leg up to hip height if possible. 8-15 reps. Flip on to your other side and repeat.

Wednesday: Arms

Biceps curls: Stand with legs hip width apart, slightly bending knees, a weight in each hand.  Hands with palms facing away from your body curl both arms towards your shoulders and return back to starting position. 8-15 reps.

Triceps: Stand with legs hip width apart, slightly bending knees, a weight in each hand. Bend elbows with palms facing in and extend arms in back of you. 8-15 reps

Thursday Legs & buttocks:

Front Leg Lift: Using a chair or wall for support, stand tall, shoulders square over your hips, with weight on one leg, abdominals contracted. While exhaling, slowly lift other leg straight out not higher than your hip. Hold 2 seconds and lower. Repeat using other leg. (Ankle weights optional.)

Back Leg Lift/Buttocks: Use the same starting position as front thigh lift. While exhaling lift leg straight outbehind you to about knee height without bending forward. Bend heel to the buttocks while foot is flexed and then extend leg and lift as you tighten your buttock. Repeat with other leg. (Ankle weights are optional.)

Friday: Abs

Modified Bicycle Crunch: Abs and Obliques

Lie on you back knees bent, feet on the floor, hands behind your head, elbow pointing outward. In one motion, bring your torso up, elbow pointed toward ceiling. At the same time bring your right leg up to meet it, until your left elbow is about 8 inches from your right knee. Return to starting position: then bring right elbow toward left knee.

Also, before you even get out of bed, there are stretches you can do. Also in the shower or bath a good place to stretch because the warm water helps to warm muscles allowing them to stretch easier. 10-20 reps.

For aerobics-research says you can break it up into 3 ten-minute periods throughout the day and still get the same benefits.

30 minutes a day can reduce you risk for heart attack by 50%. (National Institutes of Health)

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