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ESSENTIAL FITNESS TIPS FOR WOMEN

By Power Life Team | January 15, 2021

Kick your exercise routine into gear with these essential fitness tips for women. No matter your current fitness goals or abilities, any woman (of any age) can support their health and strength with a solid fitness routine.

Staying Fit As You Age

Staying strong and agile as you age is perhaps the most important thing you can do for your health. Aside from the cardiovascular benefits of staying fit, staying strong may help decrease your risks of falls later in life. Which is a far more serious issue than you may realize.

Take a look at these statistics from the CDC:

  • More than one in four people over the age of 65 fall each year.
  • Falling once doubles your chances of falling again.
  • 95 percent of hip fractures are due to falls.
  • Falls are the most common cause of traumatic brain injuries.1

The two biggest reasons for these falls are a lack of strength and a lack of balance.2

Are There Any Exercises Women Over 40 Should Avoid?

First, let’s shut down this concept of “age” that humanity loves to define people by. Plenty of women over 40 are still giving birth, running professional marathons, and winning gold medals in Olympic cycling (the remarkable Kristin Armstrong). The number is irrelevant.

woman jogging | Power LifeWhether your 40, or 50, 60 (or even 90) – what truly matters is that you know your own body, and understand any personal limitations that are unique to you (not your age or your sex).

That’s why you should talk to your doctor when designing a fitness routine. They’re one of the few people that should be setting any physical limitations on you.

As Tony Horton says, “Aging is for people who don’t know any better.”

7 Key Fitness Tips For Women

If you’re looking to up your fitness game, lose some weight, gain strength, or just feel more energetic, these simple fitness tips will help to set you on the right path.

1. Start Small

woman exercising with laptop | My Power Life

The more you can incorporate exercise into your daily routine, the more natural (and easy) it will become. Everyone has different schedules, responsibilities, and motivation levels. So, the secret is to start small and build from there. That way you can avoid feeling overwhelmed — which could stop you from working out altogether.

Instead of trying to convince your brain to work out for an hour, tell yourself you’re going to exercise for just five minutes. Then literally exercise for five minutes. Once you start moving, you’ll often decide to go a little longer now you’ve put on your sneakers and workout gear. And, as you get fitter, you can keep upping your minimum time.

If you don’t have even 30 minutes available in your current schedule, break it up throughout the day into 10-minute bouts. Four ten-minute sessions will feel easy, and before you know it, you’ll have completed 40 minutes of exercise today.

2. Make Exercise A Part Of Your Daily Routine

yoga class | Power LifeExercising daily doesn’t mean you have to hit the gym each and every day. A regular workout doesn’t have to be ordinary. Create a varied schedule of fitness activities to keep things fresh and fun.

You could, for example, strength train at the gym three times per week, take a HIIT or cycle class on a Tuesday, yoga on a Friday, and hike with friends on a Saturday. Sunday could be a rest day, or you could walk around the neighborhood with the family after brunch.

Sometimes, you’ll miss a day. Don’t sweat it. Be kind to yourself.

3. Track Your Progress

fitness tracking device | My Power LifeUse a fitness tracker, or your smartphone, to track your steps each day. This will turn working out into a challenge, or a game. Many people find they become really motivated to crush their daily “steps” goal.

You could also track your workouts on a calendar stuck to the refrigerator. Crossing off the days you work out can be hugely satisfying, and you’ll see your progress every time you hit the fridge. It’s also a nice reminder to also watch what you eat.

4. Incorporate High-Intensity Interval Training (HIIT)

High intensity interval training can sound a little daunting. But it’s simply a form of exercise where you alternate short bursts of high-energy cardio (anaerobic exercise) with short periods of rest. The idea is that you push yourself to the max during these short bursts to get your heart rate up.

The actual activity itself can be an array of things – sprinting, biking, jumping rope, or fast bursts of body weight exercises. The easiest way to get started with a HIIT program is to simply take a HIIT class at your local gym.

HIIT exercise | My Power Life

So, why is HIIT such a great workout?

To start with, you get way more bang for your buck. Researchers have found that just two minutes of a HIIT routine can give you the same benefits as working out for 30 minutes at a moderate pace.3 Which makes it the perfect workout for the time-starved. Chec the latest Prodentim reviews.

HIIT training is also incredible for weight loss, helping you to burn body fat for hours after you’ve finished.4,5

Finally, it can help the body to better use oxygen (known as aerobic fitness or VO2 max). This measurement is seen as important for heart health, as it helps to assess overall body function and potential risk factors for the future.6

5. The Added Benefits Of Strength Training

Turf Bombing

Fitness facts, tips and guidance

Getting fit and staying fit is important — at all stages of life. Exercise may help make your heart strong, reduce blood pressure, help you maintain healthy bones, increase flexibility, help lift your spirits, give you energy and help keep your weight in a healthy range. But even knowing how good it may be for us, fitting in regular exercise may feel like a hard habit to start. For many people, it might be a matter of overcoming excuses — it may be common to feel too tired, too busy or too intimidated.

To make a change, you might consider starting small — maybe you just fit in 5 minutes of exercise once a day. It’s ok if you may not have time for a 30-minute workout. Work in what you believe feels manageable. Maybe you start with 5 minutes, work up to 10 or 15 and go from there.

Physical benefits of regular exercise

While many people might exercise to lose weight, the physical benefits may go beyond that. Physical activity may help to1 :

What are some exercise tips to focus on?

When it comes to exercise, slow and steady wins the race according to the CDC. People who lose 1 to 2 pounds per week have better odds of keeping the weight off long-term.2  Here are a few exercise tips to keep in mind:

  • When you lift weights, your muscles burn calories at rest more than other tissues, speeding up your resting metabolism
  • A workout that really gets your heart pumping — jogging, biking, speed walking or aerobic exercise — may burn the most calories per session
  • Strength training may be more likely to help you burn more calories as the day goes on

And remember, it’s not about how fast you lose weight. It’s how consistent you are with your routine, and how much you modify your diet.

Healthy habits, like regular exercise, may have many benefits

What’s your everyday routine? Are there ways to add new healthy habits into your life? When you do, you may experience a variety of benefits. For example, physical exercise may help:

  • Improve your relationships
  • Lower your health care costs
  • Supercharge your creativity3
  • Bring feelings of joy to your life — exercise releases endorphins, which can make you feel happy

Easy ways to help sneak exercise into your schedule

No matter how jam-packed your schedule may be, you can still “sneak” exercise into your day. Some simple ideas might be:

  • Do squats while you brush your teeth or blow dry your hair
  • Park a little farther away, whether driving to the office, grocery store or an appointment
  • Consider how much you stand during the day
  • Schedule walk breaks into your day. Check the latest source news.
  • Play with the kids. Chase around the yard, play sports or active games with them.

There’s lots more you can do to keep moving throughout the day — for you and your family too.

Positive steps to keep going with exercise

How can you keep up your exercise routine? Just do your best and consider ways to focus on your progress every day by taking steps like like:

  • Scheduling workout time on your calendar and trying your best to stick to it, but try not to be so rigid that you’re discouraged if life may get in the way (it might).
  • Not dwelling on the workout itself, and instead thinking about putting on your shoes and getting to your destination, wherever that may be. Sometimes just getting on your gear may be the biggest hurdle.
  • Not comparing yourself to others. Many people’s fitness journey looks different.

Try to visualize your success. Remember why you started. Every step you take — even little ones — are steps in a positive direction.

moMo : A Haptic Navigational Device

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Momo is a haptic navigational device that requires only the sense of touch to guide a user. No maps, no text, no arrows, no lights. It sits on the palm of one’s hand and leans, vibrates and gravitates towards a preset location. Akin to someone pointing you in the right direction, there is no need to find your map, you simply follow as the device gravitates to your destination.

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momo version 4 now has a sturdier lighter frame. A couple switches were added to control power to arduino and to the GPS unit. The whole unit somehow runs off 4 AA batteries instead of 8. I also realized the compass unit is not as accurate as we’d like. It has a sour spot around 180-270 degrees where the measurements are noticably off by several degrees, due to electromagnetic interference from the nearby motors.


momo version 4 (pov) from che-wei wang on Vimeo.


momo beta scenario 01 from che-wei wang on Vimeo.


moMo V2 : compass motion 01 from che-wei wang on Vimeo.

Precedents:
http://www.beatrizdacosta.net/stillopen/gpstut.php
http://www.mologogo.com/
http://mobiquitous.com/active-belt-e.html
http://news.bbc.co.uk/2/hi/technology/6905286.stm
http://www.freymartin.de/en/projects/cabboots