If you’re new to strength training, don’t just register for a class. Instead, consider hiring a personal trainer for a few sessions and definitely attend an orientation session at your gym when they reopen. Or ask questions about a group class, for example, what type of exercises will be included in each class, what's the goal of the class and what exercises will you learn.
These steps will help you pay attention to proper form, how to breathe, what loads to use and how many reps and sets to perform.
Your Muscles Want You To Eat Quality Carbs
There's a lot of talk and debate about overeating or not eating carbs for losing weight, but there's no question that carbs are essential for building muscle. So if you're looking for those learn arms, then you'll need carbs.
Of course, it's best to limit your starchy carbs, pasta, rice, and potatoes. The point is to eat in moderation and consume quality, nutrient-rich carbs. Also, remember your brain needs carbohydrates to function properly.
You may have been thinking of carbohydrates as either "good" or "bad." As with all foods, the secret with carbohydrates is making smart decisions and limiting the ones that aren’t healthy. Your best bet is to choose nutrient-dense carbs that have fibre, vitamins and minerals. Likewise, eat foods that have added sugars in moderation. If you're unsure, work with a registered dietitian to help you get started.
Protein Is Your Waistline's BFF
Increasing your protein intake will help you to lose weight without ditching your favourite foods. That's because protein requires 25 percent more energy to digest than carbs, so it's possible to cut your calorie intake without eating less food.
In other words, you can enjoy your day because your body is working a lot harder to process a piece of salmon than a big ol' bowl of pasta, so you could eat more of it without worrying about your weight.
Find What You Like To Stay Active
The best piece of advice I tell my clients, which ranges from 40 to 80 years of age, is to find something you like to do for exercise. Your intention is important, and that intention should be to do something that makes you feel good and have more energy.
Thankfully, there are so many options – I love my Yoga, Essentrics, Power Walking and Weight Training. I also love walking along the river on LaSalle Boulevard in almost any weather. I have a group of friends where we would meet to walk during the winter. Because there is hardly anyone walking in the winter, this exercise is restful and energizing!
So, do something that makes you feel good and try to it every day.
Make Exercise Well-Rounded
Experts suggest that a well-rounded fitness routine incorporates aerobic activity, strength training, and stretching. It's not only stretching or weight training activity. You will need aerobic activity, strength training and stretching.
If you are limited in time, the Essentrics Program is a good all-rounder workout. Essentrics Dynamic Stretch includes strength training, some cardio and stretching. In addition, you'll work on hip & core strengthing while balancing and controlling through the core and increasing muscle activation in the whole posterior structure.
Yoga is also very good for strength training and stretching. But you'll need to add aerobic activity in addition to your yoga practice. However, if you're looking to improve muscle definition, I suggest you start a weight training program.
Strength training helps you retain or build muscle density and reduce the risk of back injury. And, as we age, I believe we need more strength training, not less. Start with hand weights and do eight easy repetitions and build up to 12 reps. This will help you both build strength and strengthen your posture. This type of exercise can incorporate weights, elastic bands, or machines.
You may be interested in trying the Flo Strength class, where it is focused on weight training. Please contact me or subscribe to our newsletter to know when we offer this class.
In general, when it comes to aerobic activity – Aim for at least three or four 20-minute sessions of aerobic exercise each week, whether it’s jogging, walking, swimming, dance, or some other type of activity that gets your heart pumping.
Add balance and flexibility exercises to avoid injury.
In addition to strength, experts advise older adults to include balance, flexibility, and mobility, or range-of-motion, exercises. Adopt an exercise approach that tackles a little bit of everything.
Ideally, an exercise program that works on balance and flexibility focuses on full-body, multidirectional movements rather than isolating a certain muscle group - like Essentrics! If you work to improve mobility and flexibility, you’ll experience better strength gains over time.
Balance also decreases over time. As a result, as we age, we see an increase in falls and potentially serious injuries. That’s why it's important to target range-of-motion exercises that include balance moves for older adults.
I'll see you in class!
Cecilia
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