{"id":4558,"date":"2021-03-02T18:34:58","date_gmt":"2021-03-02T18:34:58","guid":{"rendered":"http:\/\/absolutefitness.ca\/cms\/?page_id=4558"},"modified":"2021-03-02T19:20:00","modified_gmt":"2021-03-02T19:20:00","slug":"fitness-for-women-at-every-age","status":"publish","type":"page","link":"http:\/\/absolutefitness.ca\/cms\/fitness-for-women-at-every-age\/","title":{"rendered":"Fitness for Women at Every Age"},"content":{"rendered":"\n

Fitness for Women at Every Age<\/p>\n\n\n\n

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Discover the benefits of exercise and the best exercises for your body, whatever decade of life you\u2019re in. These are the best workouts for women of all ages.<\/strong><\/p>\n\n\n\n

If you want to live longer, the science is clear: exercise. It\u2019s not just about quantity, either \u2013 the best exercises are ones that give you quality<\/em> of life. Just gentle stretching on a yoga mat <\/a>could be enough. There are many benefits of exercise, including the important role it plays in maintaining a healthy immune system. As well as helping the body deal with pathogens such as viruses, it slows down changes to the immune system as we age, reducing the risk of infections.<\/p>\n\n\n\n

Fitness encompasses an array of different physiological phenomena. In textbook terms, there are 5 components of physical fitness:<\/p>\n\n\n\n

  1. Cardiovascular fitness<\/strong> refers to the efficiency with which your lungs and heart can take in and transport oxygen to the rest of your body<\/li>
  2. Muscular strength<\/strong> is the amount of force your muscles can exert<\/li>
  3. Muscular endurance<\/strong> is the time your muscles can work for without tiring<\/li>
  4. Flexibility and mobility<\/strong> are related to the freedom of movement in your muscles and joints<\/li>
  5. Body composition<\/strong>, which is to do with the percentage of fat, muscle and bone in the body.<\/li><\/ol>\n\n\n\n

    ‘Getting fit’ happens when you progressively stress these systems at a cellular level so that you adapt, and this manifests in improved performance.<\/p>\n\n\n\n

    When you\u2019re young, you tend to focus on one or two of these pillars \u2013 which you\u2019re able to get away with. But as you age, the full spectrum of fitness becomes increasingly important.. Cardiovascular fitness can help protect you from heart disease, and muscular strength and endurance can keep your bones strong, while both help maintain lean muscle mass, which in turn reduces your risk of other chronic diseases. Meanwhile, good mobility, well, keeps you mobile. In short: all play a role in keeping you well. <\/p>\n\n\n\n

    It doesn\u2019t matter how or why you keep fit \u2013 arguably, the best workouts for women are the ones you enjoy most and feel right for your body. It\u2019s a misconception that you need to change things drastically as you get older. In reality, not a lot has to change.<\/p>\n\n\n\n

    20’s<\/p>\n\n\n\n

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    Similar to men, women in\ntheir 20s should start by getting into an exercise routine \u2014 the earlier you\ncreate healthy habits, the more likely you will stick to them.<\/p>\n\n\n\n

    Don\u2019t just do cardio like\nspinning and running; start building your muscle mass and bone density now so\nyou are less likely to have osteoporosis, muscle loss, and other health\nconcerns later in life.<\/p>\n\n\n\n

    Your 20s are the perfect age for boot camps that involve adrenaline-pumping cardio workouts that keep things moving (and interesting) with a series of exercises, which can include kicks, lunges, planks, push-ups, pull-ups, sit-ups and squats, as well as weight training and sprints \u2013 usually to loud dance music. Boot camps help young women improve their posture and build muscle and strength, which can help to keep osteoporosis at bay in later years.  Classes like Maximum Overdrive and Training Day are good options to try.<\/em><\/p>\n\n\n\n

    30’s<\/p>\n\n\n\n

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    Metabolisms tend to falter as we enter our 30s, so it can be harder to see the benefits of exercise. Weight training is key, as more muscle equals a higher metabolism and you\u2019ll burn more calories at rest. It also helps you to build up strength. The stronger you are, the more efficient you are and the less effort is required. This is especially true for women, as muscle strength starts to drop off as we age. It\u2019s harder (though not impossible) to build muscle after menopause, but start beforehand if you can. <\/p>\n\n\n\n

    You can also kick your metabolism back into gear with high intensity interval training. HIIT combines short, intense bursts of cardiovascular activity with strength training. Intervals are an efficient yet effective way to blast fat and increase fitness.  Adrenaline or FIIT Fight would be great options at our gym.<\/em><\/p>\n\n\n\n

    Running is a sport that many people struggle to get into, especially as you get older, but don\u2019t let your age stop you. Bone density peaks at 30 and therefore running is the perfect exercise to pick up in your 30s. Don\u2019t like running?  By incorporating high-impact exercises into your workout routine, you can help prevent brittle bones, fractures and illnesses such as osteoporosis.  Try a group fitness class like Box\/Step Fusion, Cardio Explosion or #CalorieCrunch.<\/em><\/p>\n\n\n\n

    It\u2019s also beneficial in this age range to start thinking about engaging the pelvic floor and the deep core. Contrary to popular belief, pelvic floor health is not just critical during pregnancy. Many women find themselves incontinent in their 50s and 60s because they did not start to train their pelvic floor early enough. Remember, it is always easier to keep up than to catch up. Pilates is a good way to strengthen this area and we offer these classes at the west location<\/a>.<\/p>\n\n\n\n

    40’s<\/p>\n\n\n\n

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    In your 40s, no movement\nis out of bounds. If it feels good, do it!  Variety should be a priority. If you have been\nactive for years and you are no longer seeing results, it could be in large\npart because you have to stop doing the same thing. So, if you\u2019ve always taken\nPilates, switch to yoga and if you\u2019ve only done cardio workouts, try lifting\nweights.<\/p>\n\n\n\n

    Start pumping iron on a\nregular basis and you\u2019ll gain less belly fat over time and really start seeing\nthe benefits of exercise. Weight training also buffers DNA against age-related\ndamage. This doesn\u2019t mean you should ease off the cardio, however. <\/p>\n\n\n\n

    One of the biggest reasons women in their 40s start to gain weight is because of a loss of lean muscle mass \u2013 this results in a reduction in daily calories burnt. Resistance training is a fantastic way to keep stressing your muscles and it\u2019s easy to do at home using your own bodyweight. The more lean muscle tissue you have, the more efficient your body is with calorie burn at rest.  We offer muscle strength and conditioning classes, like Chisel and Body 360.<\/em><\/p>\n\n\n\n

    50’s and beyond<\/p>\n\n\n\n

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    Want to see benefits of exercise but don\u2019t want to put pressure on your joints? You\u2019re not alone. As women in their 50s experience dramatic changes in their hormones, Pilates could well be the ideal exercise to help them feel better during the menopause. A low-impact form of exercise, Pilates<\/a> is not only safe on the joints, it helps to increase bone and mineral density, as many of its exercises involve strength training. <\/p>\n\n\n\n

    Yoga is great for people of all ages, but for women older than 50, there are many benefits. The subtle breath work is a great for the nervous system and heart rate, while balancing postures are important because, as we grow older, it\u2019s balance that may lead to a fall. These help us to build strength and teach us how to correct our balance and keep steady. Yoga is also great for mobility and keeps us flexible, not just physically but mentally, too. We have numerous types of yoga classes on our schedules.<\/em><\/p>\n\n\n\n

    Aqua aerobics is another option to help you maintain suppleness, as water resistance is great for fostering flexibility and toning muscles. It also burns calories and offers a cardiovascular workout. What\u2019s more, being suspended in water means additional pressure isn\u2019t put on joints.  Check out our Aqua Aerobics schedule here<\/a>.<\/p>\n\n\n\n

    Over a five-year period, regular dancing is associated with a 76% reduction in dementia risk amongst over-75s. Continue into your 80s and you may require up to 40% less pain medication. That\u2019s definitely one of the most amazing benefits of exercise.  We offer Zumba classes at both gyms and a Fit For Life class that is geared toward the 50+ population; it will improve strength, balance and flexibility.<\/em><\/p>\n\n\n\n

    However, that doesn\u2019t mean ditch the dumbbells. What makes the most difference as you age is muscle strength. Lift weights twice a week and you\u2019ll develop fewer white-matter lesions and be less likely to suffer a fall. It might sound like a daunting prospect, especially if you\u2019ve not set foot in a gym before. Don’t be afraid of the gym. Ask for help if you need it. Stretching and form are key to getting the benefits of exercise. Don\u2019t be shy about speaking to a trainer \u2013 that\u2019s what they\u2019re there for.<\/p>\n\n\n\n

    Check out our Group Fitness Schedules HERE.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Fitness for Women at Every Age Discover the benefits of exercise and the best exercises for your body, whatever decade of life you\u2019re in. These are the best workouts for women of all ages. If you want to live longer, the science is clear: exercise. It\u2019s not just about quantity, either \u2013 the best exercises … <\/p>\n

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