Anti Aging Exercise

mid thirties,women begin losing about one-third of a pound of muscle a year. They also start to lose as much as one per cent of their bone mass every two years, and this gets worse at menopause. But strength training can delay bone and muscle loss, and help get more oxygen to your body tissues and organs. Try to strength train on a regular basis. Again, if you contact your gym or fitness center, a program can be worked out for you, but a few simple exercises done at home can be a good start.

But there is no need to go down this route to start with anyway. You can begin gently with simple activities like walking for five or ten minutes a day, or swimming. Once your body gets used to this, you can walk for longer, or add another activity such as cycling, aerobics, or Yoga and Pilates. All excellent anti aging exercises. Most people will find that there are classes in their local area covering every possible type of exercise, for all age groups and levels of fitness.

Another excellent way to maintain fitness, and combat stress, is dancing.

Dance of all kinds, especially tango and salsa is enjoying a huge surge of popularity at present. Again, you will find a variety of classes available in your local area.

Strength training is another weapon against anti aging. In their mid thirties, women begin losing about one-third of a pound of muscle a year. They also start to lose as much as one per cent of their bone mass every two years, and this gets worse at menopause. But strength training can delay bone and muscle loss, and help get more oxygen to your body tissues and organs.

Try to strength train on a regular basis. Again, if you contact your gym or fitness center, a program can be worked out for you, but a few simple exercises done at home can be a good start.

Don't expect results over night. When you decide which fitness program is for you, the most important thing is to stick with it! Expecting results after a couple of weeks is just not realistic! Give

 your anti aging exercise program time, make sure you stay motivated, and you will be happy with the results. For more on anti aging click here.

Pat Venables is a qualified beautician and Healthcare professional specializing in nutrition and skincare. She also has interests in home business enterprises and advises on public speaking. Be sure to visit http://www.antiageinginformation.com and http://www.bestlittlebusiness.com Also have a look at her discussion forum http://www.whyzit.com

Strength training and breast size: if you develop your chest, will your breasts become smaller? ? and more of your questions answered here - Fitness Q+A
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Q: If I do strength training for my chest muscles, will I lose breast size? I want to be toned but definitely do not want smaller breasts.

A: No, developing your pecs won't make your breasts smaller. In fact, says Detroit trainer Neil Maki, a spokesman for the American Council on Exercise, doing quality chest exercises will tone the muscle underneath the breast tissue, so your chest may appear to be bigger."

In female bodybuilders, steroid use can cause the breasts to shrink And the combination of extremely well-developed chest muscles and very low body fat can make a woman's chest appear less rounded, more flat and sculpted. But in the typical woman, strength training has an overall toning effect. If, however, you lose significant body fat, you may reduce breast size, but the decrease will be proportionate to fat loss from the entire body.

Q: I'm 40 pounds overweight and find the recumbent bike more comfortable than other machines. Is it really a good way to burn calories and tone up? After 10 minutes on the stair climber or elliptical trainer, I'm exhausted and want to quit.

A: As long as you get your heart rate into the aerobic zone, you'll burn plenty of calories and boost your cardio fitness on the recumbent. Your heart doesn't know the difference between the recumbent bike and the stair climber," says Tom Seabourne, Ph.D., director of kinesiology at Northeast Texas Community College, Mount Pleasant. The stair climber and elliptical machines, however, may burn more calories, on average, and provide a greater aerobic benefit. This is because you're using a larger percentage of your muscle mass and you're supporting your body weight when working out on these machines. However, if you're so tired that you can't last more than a few minutes, you won't get much benefit from the workout.

"The whole point of the recumbent bike is to make you feel comfortable," Seabourne says, "so hopefully you can last longer and push harder." In general, pedal at a level where you're just below breathless, Seabourne recommends. But twice a week, include intervals in your workout: For about 10 seconds, crank up the intensity so that you feel winded and your legs burn, then return to a comfortable pace until you feel recovered. Then sprint again. Or, if you're watching TV as you pedal, speed up for the length of one commercial. As you become more ft., you'll last longer at higher intensities.

Although the recur bent bike is great for cardio fitness and burning calories, only strength training will provide the muscle tone you're seeking. Lifting weights also can help you lose weight by increasing your metabolism. "For every pound of muscle you develop, you'll burn about 50 extra calories per day," Seabourne says. "You can build 1 pound of muscle in three to four months." Just make sure to lift heavy enough weights that your muscles fatigue after eight to 12 repetitions.

Q I will be entering the armed forces in three months and must be able to run two miles in 19 minutes and 30 seconds. I'm not much of a runner and don't want to get injured or flunk the test. Where do I begin?

A "The test might sound daunting, but you won't have any problem," says Gainesville,. Fla., track coach Dave Milliman, managing director of the United States Track Coaches Association. The key is to avoid overtraining.