Exercise Tips for Women

Whether you are menopausal, pre or post, your exercise program should include cardiovascular, strength and flexibility segments that challenge and motivate you. Here are some exercise tips to keep in mind:

Cardiorespiratory Fitness. The goal of a cardiorespiratory fitness program is to improve your aerobic
conditioning and body composition. Choose a weight-bearing activity, such as walking (or running, hiking), to help protect bone density.

Resistance Training. Improvement in bone mineral density (BMD) is site- specific. Only those bones attached to the exercising muscles are affected, owing to specificity of stimulation. Therefore, choose exercises to strengthen the small and large muscle groups of the spine and hip, the most common sites of osteoporotic fractures. In addition, pick exercises that help with posture and realign the spine and pelvic girdle (e.g., upper-back and leg/hip exercises and core exercises).

Flexibility Training. Perform a static stretching routine that exercises all major muscle groups at least 2-3 (preferably 5-7) days per week, holding each stretch for 15-30 seconds to mild discomfort, with 2-4 repetitions per stretch (ACSM 2006).

If you need help with your program, contact a Certified Personal Trainer. Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Gift Certificates for Training and Adventures available
Snowshoe Seymour - introduction to snowshoeing for Women Saturday January 7