Women and Exercise. The Basics and FAQs

Women and Exercise. The Basics and FAQsrn rnThere are plenty of reasons why women should exercise, but some aren’t as obvious as others. • To decrease anxietyrn• To increase flexibilityrn• To build bone densityrn• To increase lean muscle massrn• To improve athletic performancern• To control weight and eating habitsrn• To increase cardiovascular healthrn• To increase motor coordination and balancern• To decrease risk factor for heart disease, uterine cancer, breast cancer and diabetes But what constitutes exercise in the first place? There are two main types of exercise:rn1. Cardiovascular Exercise walking, running, biking, swimming, rowing, water running, dancingrn2. Strengthening Exercises weight training, yoga, pilates, plyometrics, exercise bands Osteoporosis – The Silent ThiefrnOsteoporosis is a disease that causes a decrease in bone mass density, resulting in weakened bones that are vulnerable to fracture and deformation. It’s referred to as the “silent thief” because fractures are often the first symptom – though by then, the disease is often very advanced. Fractures commonly affect the spine, hips and wrist area. Approximately 12 million Americans are affected by this disease, and it’s estimated that nearly 40 per cent of U.S. Caucasian women and 13 per cent of U.S. Caucasian men aged 50 or older will experience at least one fragility fracture (caused by osteoporosis) in their lifetime. Frequently Asked Questions About Women and ExercisernHow does Exercise Help Increase Bone Mineral Density?rnExercise can help to build up your bone mineral density. The vertical trabeculae in the bone are the “weight bearing” structures, and their density can be increased with exercise. How Does Exercise Decrease the Risk of Heart Attacks?rnRegular exercise can alter your cholesterol in just a few months. As little as 30 minutes a day can decrease your LDL (Bad Cholesterol) and increase your HDL (Good Cholesterol). What is the Best Form of Exercise for Weight Control?rnFor the majority of the population, a combination of both cardiovascular training and weight training is the most efficient way to control your weight. Recent research shows that a shorter period of interval cardio training (20 minutes divided into alternating 30-second intervals of intense and easy cardio training), along with a 30 to 40 minute weight training program produces the best results in terms of decreased body fat percentage and an increase in lean muscle mass. How Early Can a Child Begin Regular Exercise?rnChildren of all ages can and should be exercising regularly. The rates of American childhood obesity are alarmingly high (tripling from 6.5 per cent 20 years ago to 19.6 per cent today). Heavy weight-bearing exercise should be avoided until after puberty, but cardiovascular activity is encouraged at any age. How Can Walking or Running Alter Premenstrual Symptoms?rnJust as our heart and muscles adapt when exercising, so does the endocrine system. Exercise can cause the ovaries to adapt by decreasing the level of estrogen that they produce, which can lead to a decrease in fluid retention, breast soreness, and irritability. Exercise also releases “feel good” hormones called endorphins. How Does Exercise Help Pre and Post-Menopausal Women?rnStudies have shown that exercise helps to relieve and prevent many menopausal symptoms such as hot flashes, night sweats, vaginal and urinary irritation, insomnia and depression. Post-menopausal women who exercise are half as likely to develop diabetes. Source: http://www.fitnessrepublic.com/fitness/women-and-exercise-basics-and-faqs.htmlrn rnAbout this Author rnAs a Chiropractor, Kinesiologist and a Personal Trainer Dr. Cohen has ten years experience in athletic training and rehabilitation and is currently working with runners and triathletes at the city, varsity, national and professional levels. Dr. Cohen has been a guest speaker for trainers and athletes at the Toronto and Whistler Can-Fit-Pro Conference, HSBC Triathlon Series Awards Event and Running Room Clinics on various topics including running biomechanics, training techniques and injury prevention and treatment. rnFor more information Please visit: http://www.fitnessrepublic.com/members/sarahcohen.html