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HHHHHHHHHHHHH
lose
muscle
mass
as you
get
older,
and that
means
that
you
will
actually
get
"fatter"
as you
age,
unless
you
incorporate
strength
training.
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We have
also
learned
that
consistent
strength
training
helps
maintain
bone
and muscle
mass
as we
get
older.
For women,
strength
training
(along
with
cardiovascular
training)may
also
protect
against
post-menopausal
bone
loss and osteoporosis
in their
later
years.
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And
strength
training
is not complicated.
It is recommended
that
you
do 8 -
12 repetitions
of
8 - 10 major
muscle
groups
at least
2 days
a week.
However,
you
don t have
to do all these
exercises
at once.
You can
break
them
up into
shorter
workouts
throughout
the
day.
For
examp,e, you can doiustupper body exercises inthemorning, and your , ower body exercises
in the
evening.
Or, you
can
alternate
strength
exercises
with
cardiovascular
exercise
(often
known as circuit training>
by switching
back and f orth e very coup,e
ofminutes.
The
best
part
is you
don't
need
complicated
equipment
or fancy
machines.
You
can do every-
thing
you
need
to do with
a simple
pair of dumbbells.
You
can use elastic
tubing,
or simply
do
body
weight
exercises
such
as push-ups
or lunges.
F_e×ibi_it_
is being
able to bend,
reach,
twist
and turn
with
comfort
and
ease as we
perform
daily
tasks,
play
or exercise.
It is perhaps
the
most
ignored
component
of fitness,
but
certainly
the
easiest
one to incorporate
into
our daily
lives
because
it can
be done
anywhere
and
almost
at any time.
To maintain
your
flexibility,
you
simply
need
to stretch.
This
could
be as simple
as reaching
for
...............
your
toes,
or reaching
overhead
when
you
wake
up in the
morning.
You
can
even
incorporate
stretching
into
your
strength
training
workouts
by stretching
the
muscles
you
have
used
imme-
diately
after
you
have
completed
your
exercise
set.
Like
cardiovascular
training,
it is recommended
that
you
stretch
every
day.
However,
you
do
not
need
to create
a formalized
program.
You
can
simply
make
sure
that
you
stretch
your
major
muscle
groups
throughout
the
day.
Make
sure
you
inchJde
your
thighs,
calves,
ham-
strings,
back,
chest,
neck
and shoulders.
Do what
feels
good,
but
also
remember
to mix
it up.
Don't
just
do traditional
"reach
and
hold"
stretches.
Also,
try
gently
moving
through
a range
of motion
that
is comfortable
to you.
For
example,
you
don t have
to stretch
your
neck
simply
by pulling
on your
head
with
your
hand.
You can
also just
rotate
the
neck
slowly
around
and look
side
to side.
Nutrition
Of course,
every
good
health
and fitness
program
will
also
include
a good
nutrition
component.
...............
Good
nutrition
is likely
the
most
important
factor
in maintaining
ideal
body
weight
and manag-
ing weight
loss.
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