8 Minutes to Muscles

8 Minutes to Muscles

If you are like most people, you are time deprived and don't want to spend hours in the gym, but want to look as if you do.  Improving your life and health does not need to take a lot of time if you have a plan and use effective and proven techniques.  In a time urgent world getting in a full fitness routine may not be in your regular schedule.  You can make a significant difference in your muscle size, strength, posture, appearance and self esteem with a minimal time investment. 

Commit to taking 8 Minutes a day 7 days a week to reshape your body.  Start by choosing the 5 body parts that need the most attention.  For example the Abs, Chest, Legs, Shoulders and Arms.  Monday Through Friday perform 8 minutes of strengthening exercises for the given body part.  Using the abdominals as an example, start out with the following 8 exercises on a Monday; basic crunch, reverse crunch, double crunch, bicycle maneuver, oblique crunch, long arm crunch and vertical leg crunch.  Perform each one for 45 seconds, resting for 15 seconds and then proceed to the next exercise.  At the end of 8 minutes you will have stimulated the waist which in time will help to decrease back pain, improve you posture, give you the appearance of a leaner look and bring in your belt a few notches.

On Tuesday through Friday, do the same for each muscle groups you would like to focus on.  Be sure to perform each exercise slowly and with perfect form.  As you get stronger, add more resistance to the strengthening exercises.  Set a consistent time of day to reserve your 8 minutes of exercise.  First thing in the morning may be best.  Getting up 8 minutes earlier is certainly worth the results it can produce.  Strength training will help to add lean metabolically active muscle which will help you to burn more calories while you sleep. 

On Saturday, take 8 minutes to perform 10 stretches for the major muscle groups.  This will help to enhance your range of motion, decrease risk of injury, relieve stress in the muscles and prevent future loss of flexibility.  Perform the stretches after you get out of the shower when you body is the warmest. Hold each stretch for 30 seconds and when appropriate repeat on the other limb.  Be sure to inhale and exhale deeply with each stretch. 

On Sunday opt for 8 minutes of meditation.  That can mean different things for different people.  For some it may be going for a solitary walk taking in the fresh air and beautiful scenery.  For others it may be sitting in your favorite chair taking deep breaths and focusing internally.  The purpose is to relax your mind, reduce your stress and release physical tension. If you are able to sneak in an additional 8 minutes throughout the week, strive to get your heart rate up by walking briskly to balance out your program.  The endorphin rush will give your mood a boost.  Your 8 minute cardio sessions do not have to be consecutive with your strength sessions.  You can do several 8 minute bouts a day. 

Keep in mind that 8 minutes can make a difference in your physical fitness and mental health, but when possible, treat yourself to a longer workout session.

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info@healthybodyfitmind.com

The Benefits of Exercise for Menopausal Symptoms

The Benefits of Exercise for Menopausal Symptoms

During menopause hormone production begins to decline in the ovaries.  This begins in the mid to late thirties, increases in the forties and by the fifties menstruation usually ceases altogether.  Menopause is an extremely individual experience that varies from mild to radically life-altering (or even haltering for some).  The shifting and fluctuating of hormones can create symptoms such as:

• Hot flashes
• Irritability
• Sleep disorders
• Depression, stress and anxiety

When experiencing these symptoms, consult your health care provider. Many symptoms can mask other underlying issues such as osteoporosis and cardiovascular disease.

The biggest common symptom for most women is weight gain. Women can gain a minimum of ten to fifteen pounds during the menopausal years. The gain tends to accumulate in the abdominal region which poses even more health issues if not addressed. 

Maintaining weight during this time is difficult; losing weight even more so. The good news is there are lifestyle changes you can make now that will provide important health benefits going forward that can assist in weight management and even weight loss.  These changes include calorie reduction, portion control, avoiding fad diets, drinking sufficient amounts of water and increasing physical activity through exercise.

The focus on exercise is very important as a woman ages on many levels. During these years however it is often most difficult to adhere to regularly.  Regular exercise strengthens your heart and bones; helps control your weight, and can help alleviate stress and bouts of depression. Exercising or being physically active must be done consistently in order to prevent your metabolism from slowing down.

Based on a recent study in the Journal of Women and Aging, the Arthritis Foundation states that “Exercise produces similar benefits to Hormone Replacement Therapy.”  Exercise increase estrogen levels which in turn help control or even eliminate hot flashes.

Partaking in aerobic activity can increase your metabolism and burn fat. Aerobic activity also increases levels of serotonin, often referred to as the “feel good” hormone.  This helps relieve stress, anxiety and mild depression. One of the simplest ways to incorporate aerobic activity in to your life is through walking.  Increase the duration in intervals; start at ten minutes a day and increase by one minute a day.  Easing into it will help make it more of a habit.  Other aerobic activities that increase your heart rate are dancing, speed cleaning, swimming, gardening, cycling and chasing the grandchildren.  There are also a lot of fun group fitness classes for these days from Zumba to Nordic Walking and Kettle balls. 

Strength training is equally important for several reasons.  Strength training exercises involving resistance or weights increase lean muscle and help prevent osteoporosis. Strength training (involving resistance such as rubber bands, hand weights or your own body weight) increases bone density, increases metabolism and burns more fat, even at rest.

There are many benefits to including exercise as a tool to address any menopausal symptoms.  Just as important to consider regardless of menopause is that physically inactive women are more likely to suffer from heart disease, obesity, high blood pressure, diabetes, and osteoporosis.   If you are not sure where to begin, just start out slow and get moving more than what your usual normal daily routine entails.  Consulting a Certified Personal Trainer or joining a health club also options to consider.

MaryAnn Molloy is an ACSM certified personal trainer with over fifteen years experience in the health and fitness field. She runs Healthy Body, Fit Mind of South Portland, which helps Baby Boomer and senior women with fitness, weight loss and lifestyle management.

 To contact her email maryann@healthybodyfitmind.com or visit www.healthybodyfitmind.com

ADD SOME CREATIVITY TO YOUR WORKOUT

If you are bored with your fitness routine, do not like to exercise, or are not achieving the results you were hoping for, it may be time to think outside the gym.   Many women especially are vulnerable to time crunches and discretionary money available for themselves. There are many creative options available to keep you moving, keep you engaged and are necessarily not cost prohibitive.  

Additionally, your muscles quickly adapt to the repeated routines and cause a plateau, or leveling of results.  Therefore, the more variety you can add to your fitness routine the less boredom and the better results achieved. Here are some traditional and unique options to consider:

Speed Cleaning – Make cleaning fun.  Put together a plan of action.  Start with one room go clockwise dusting, wiping then vacuum.  See how much of the house you can clean in thirty minutes nonstop or see if you can beat your previous time.  

•  Fido Friendly activities – Besides taking the dog for a walk put together a little obstacle course in the backyard.  If you are able to train your dog that is a bonus.
•  Try Wii video games like tennis, golf and boxing.  It is not the same exact thing as engaging in the real thing but it does simulate the same movements as the sport represented, burn calories,and can be a fun way to engage the entire family. There is also a Wii Fit that comes with a balance board for Yoga moves and more traditional exercise. 
•    Include exercise in your commute  - Walk when you can, take the stairs, park further, ride your bike or even do stretching in your car when at the stop light.
•  Enter a competition – whether a weight loss challenge or a triathlon, adding a competitive component helps establish a targeted goal.
•  Schedule some fun time with your friends to go dancing – salsa, belly dancing or contra dancing.  Incorporating fitness into your social life takes the boredom factor away.
•   Cross training – participate in many different types of exercises within the week.  It is a good way to challenge the body and help avoid injuries from repeated use doing the same exact movements over and over.  Yoga one day, Pilates the next and weight training for strength core and flexibility.  Even your cardiovascular training should vary.  Swimming, followed by walking,  or biking anything that keeps your heart rate elevated in your target zone elevated for twenty to thirty minutes
•   Circuit training – Use a combination of dumbbells, a stability ball, rubber tubing and your own body weight to form a circuit. Start with a set of modified push ups, move on bicep curls with dumbbells, squat and shoulder press with the rubber tubing and crunches and the stability ball.  Take minimal rest periods (no more than thirty seconds between each exercise) to keep your heart rate up and increase the intensity of your workout.  Do two to three sets for a thirty minute workout.

      Keep your body and brain on its toes. Get creative!

Remember, all workout routines should begin with a warm-up (like marching in place) and stretching for five to seven minutes and end with a cool down of about five to seven minutes.  Consult a fitness professional if you are not certain about how to perform an exercise.   Ask your physician before beginning a new exercise program.