7 REASONS TO SWITCH UP YOUR WORK OUT

When it comes to exercise, many of us are creatures of habit. We head for the same class at the gym, log the same workout on the elliptical trainer, and run the same route every single time we lace up our sneakers. Sure, regular exercise is good for you, but it’s also important to vary your fitness routine. Your body—and brain—will reap benefits when you try new activities. “There are numerous benefits to mixing up your workout routine,” says Arnold Lee, MD, a physician at One Medical Group in San Francisco. “It’s the key to stimulating different muscle groups and preventing boredom.”

There’s no shortage of different types of exercise to try. If you tend to gravitate toward more traditional activities—like running, biking, or swimming—look for ways to change up your workout. For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. Not only will you experience an enjoyable change of scenery, but you’ll work your body in a different way that can enhance your overall fitness level. Here are seven benefits to tweaking your exercise routine.

1. Break Through a Weight-Loss Plateau

“When you do the same activity all the time, your body gets used it and becomes very efficient,” explains Lee. “Eventually, that adaptation will mean that you burn fewer calories even when you’re doing the same amount of exercise.” The solution: Challenge you body in a way that it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out. And don’t forget to eat sensibly; regular exercise and a healthy diet are both important for weight loss.

2. Prevent Overuse Injuries

There’s a reason why you get hurt when you put your body through the same motions over and over again. “It’s called a repetitive strain injury,” says Lee. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), or performing the same swimming stroke. By mixing up your activities, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. And if you do get injured, performing a different activity that doesn’t strain the same part of the body will allow you to stay in shape and heal at the same time.

3. Build New Muscles

Ever notice how you can quickly identify a professional swimmer by his powerful arms and shoulders and a long-distance runner by her chiseled legs? That’s because professional athletes focus almost exclusively on one sport—and that sport builds very specific muscles. But for recreational exercisers, the best approach is to do a little of everything. That way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

4. Beat Workout Boredom

If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity. For instance, instead of running the same distance at your customary pace, add some speed intervals. After you’ve warmed up, do a series of 30-second sprints followed by two minutes of slower jogging to recover. Keep repeating that, and you’ll reach the end of your run feeling invigorated.

5. Help Keep Your Brain Healthy

Exercise is essential for keeping your brain sharp and helping to prevent memory loss. And learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot. You don’t need to overly exert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

6. Meet New Workout Partners

One of the best ways to stay engaged with exercise—and committed to a regular schedule of activity—is to find people you want to work out with. And what better way to find someone than to try a new activity? Join a running group to find a partner to meet for jogs, try a spin class and find someone you can go for bike ride with, or strike up a conversation while doing partner stretches in a yoga class. Or ask a friend to join you in trying a new activity.

7. Get Excited About Exercise Again

When too many days in a row go by that you’d rather hit the snooze button than hit the gym, it’s definitely time to make a change. It may take a little trial and error before you find a new workout you enjoy, but stick with it until you do. Then, change up your routine so that you include several types of activity every week. You’ll see better results and have a lot more fun doing it.

http://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/

http://fitbie.msn.com/get-fit/tips/7-ways-mix-your-workout

10 WEEKS TO A HALF MARATHON PLAN

CT: Cross-Train
Do 30 minutes. Pick an activity that elevates your heart rate, such as biking, swimming, power walking, or using the elliptical.

TT: Time Trial
Warm up for one mile, running at a very easy pace. Then time yourself at a comfortably fast pace (not all-out) for two miles. Note your time and try to beat it at your next time trial.

R&R Run: Rest & Recovery Run
Run three to four miles at an easy pace. Every fourth week will be for recovery--a rejuvenating time to scale back intensity.

INT: Intervals, 3.5 Miles
Run one mile easy, then for the next two miles, alternate either one minute of harder effort with one minute of easy recovery jogging or two minutes of harder effort with one minute of jogging. Cool down with half a mile at an easy pace.

T: Tempo Runs, 3–4 Miles
Get ready to pick up the pace (you can talk, but no more than a few words at a time) for a portion of your workout. Do one mile at your normal pace, then add the tempo somewhere in the middle. Finish at your normal pace.


http://www.womenshealthmag.com/fitness/half-marathon-training

Exercise for Mental Strength

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren't entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
Reducing immune system chemicals that can worsen depression
Increasing body temperature, which may have calming effects
Exercise has many psychological and emotional benefits too. It can help you:

Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
What kind of exercise is best?

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.


How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise may last only if you stick with it over the long term — another good reason to focus on finding activities you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.

Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.

Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

Do I need to see my doctor?

Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy or medications.

http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Prenatal Exercise Tips - Prenatal Yoga Tips

Starting a Prenatal Exercise Program

Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise -- now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy.

The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.

Continuting Your Current Program

Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.



Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.

General Exercise Guidelines

-Exercise regularly. You can't make up for lost time, and you shouldn't push too hard to catch up. Plan ahead and take this special time for yourself without fail. Make exercise a habit! (Remember The Half- Life of Exercise Theory: When more than two and a half days elapse between exercise sessions for the same muscle group, you lose the benefits of the first exercise session!)

-Stop if you feel pain. Modify your exercise program if necessary or substitute other forms of exercise. Check with your physician before resuming your program, but do so right away -- don't waste precious time.

-Finish eating at least 1 to 11/2 hours before working out. Otherwise, you may experience burping, belching, or abdominal discomfort as a consequence of exercising on a full stomach.

-Drink water before, during, and after your work -- out -- even if you aren't thirsty. It's very important to replace the liquids lost through exertion. Without sufficient fluid, your body becomes slow to react and easily fatigued. And it's best to drink four to eight ounces frequently, rather than taking one long drink.
-Don't go on a calorie-restriction diet during pregnancy. This is very dangerous for your baby. Eat a nutritious, balanced diet.

I strongly suggest you try prenatal yoga! There are so many great benefits! 

Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.

Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

First-trimester yoga tips

Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting, says Denise. You probably don't have many restrictions this early in your pregnancy, but remember to follow rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. 

Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. 

"Listen to your body and trust what it tells you," says Denise. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.

Second-trimester yoga tips

Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.

Third-trimester yoga tips

You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. 

And remember: Don't hold poses for a long time; it's important to keep moving.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.


http://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/how-to-exercise-while-pregnant1.htm
http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc
http://www.hipchickphoto.com/prenatal-yoga-maternity-photography-charlotte-nc/
http://mikadokids.com/tips-for-pregnant-women/benefits-of-yoga-exercises-for-pregnant-women/

Best Morning Yoga Stretches (You can even do these in BED)

Waking up doesn't have to be something you do begrudgingly after pressing the snooze button nine times. It can be something you want to do, a crucial 5-minute window of opportunity that changes your whole day for the better.

If used wisely, the few minutes between being in dreamland and getting up can boost your best mood, kickstart your commitment to eat well, and increase your likelihood to work out that day — all while you’re still in bed! All that’s better than one more snooze button press, I’d say.

Whether your exercise form is yoga or not, studies say that if you wake up in a way that stimulates the body’s blood flow, balances the hormonal system and detoxes you, you’re more apt to continue those healthy habits all day long.

My clients love this next sequence, for its ability to do all of the above, plus shake off sleep and promote more energy and alertness, while maintaining a calm, centered mind. Studies, schmudies … my clients say that doing this sequence (or not) is often what makes them decide to continue on with their morning workout, or to skip it.

Beginning to move mindfully before the mind’s resistance gets involved is a magic bullet — before the other eye opens, you’ll already well on their way to an endorphin-filled morning, and a more focused, fit, and self-confident day.

Now, that’s worth waking up for!

DETOX BREATH IN GODDESS POSE

Directly out of sleep or snooze, come to lie on your back. Place the feet together, knees open wide. Rest one hand an your lower belly and one over your chest as you begin to take slow, deep breaths through your nose. Inhale, and expand your body so the hands rise. Retain the inhale for a few beats, then let your exhale happen naturally as the hands fall. At the end of your exhale, contract around your navel to gently press the remaining air out of your lungs. Retain the exhale for a few counts.

Repeat for 10 breaths.

HAPPY BABY

Start to work the kinks out of your low back and begin your cleansing inversions as you draw your knees back beside your ribcage. Press your hips towards the mattress, so your seat doesn’t lift up, and draw the knees down with fingers around the big toes, outer feet or behind your knees.

Hold for 5-10 breaths.

SUPPORTED SHOULDERSTAND

Take the pillow from behind your head and bend your knees to lift hips and place the pillow underneath. To fully detox, legs and hips must be elevated above the heart, heart above the head. So if more pillows are in order, keep ‘em handy. Lift your legs into the air, or rest them on your bed board or wall for more support.

Hold for 10 breaths or more.

SEATED EAGLE

Slowly roll onto your right side, and gently press up into a cross-legged easy seat. Wrap your right elbow over your left, bend the arms and touch left fingers to [or towards] the right palm. Lift your elbows to shoulder height, but drop the shoulders. Keep a long spine, and after a few breaths, try rounding the spine, chin to chest, to stretch the upper back.

Take 5-10 breaths here, then uncross arms and repeat with left elbow on top.

SEATED TWIST

Return to a neutral spine, and bring your left hand onto right knee. Reach your right arm into the air on an inhale, and keeping the spine long, exhale and begin to spin your chest, right shoulder and head to the right. Circle your right arm behind you, fingertips down. Inhales maintain the length of your torso, exhales help you to gently spiral through the heart and neck as you tone and spark your energy.

Take 5-10 breaths on each side.

FORWARD BEND WITH FISTS

After your twist, swing your legs off the bed and come to stand with bent legs. Make fists and place them in the opposite elbows (Bent elbows and fists trigger your body to release tension in the back muscles). Fold over your bent legs, and relax your back, shoulders and head completely. Breathe here, feeling any unwanted tension draining into the floor. BTW: This is a great pose at work, or anytime you’re feeling an energy crash and want to get back on track!

Remain in the pose for one minute, then slowly roll to stand, reach overhead for a full body-stretching inhale. Continue into your morning workout, or go start your day from center!

http://blog.gaiam.com/blog/6-wake-up-yoga-poses-to-do-in-bed/

Exercises That Will Help Keep Your Weight Loss Plan Successful!

Swivel Squat

Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes. (A) Press back to a standing position as you rotate your torso and outstretched arms to the right. (B) Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps




To make the move more challenging, hold a medicine ball.

Tricep Dip & Reach



Sit on the floor with your knees slightly bent and your back as close as you can get it to a 20cm-high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip (A). Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg (B). Hold for a few seconds, then repeat, lifting the opposite arm and leg.

Mermaid Side Plank

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps

Step-Up And Single-Arm Press

Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That’s one rep. Finish all the reps with your left leg, then repeat with your right.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 seconds, then repeat to the other side.

Reverse Plank W/ Leg Lift

Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised. Hold 3 seconds.

Curtsy Squat (bad form in pic) & lift

Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.


http://www.womenshealthsa.co.za/fitness/workouts/2009-ultimate-fitness-plan-workout-2?page=11
http://www.womenshealthsa.co.za/fitness/workouts/build-muscle-to-get-strong-abs?page=2
http://www.womenshealthsa.co.za/fitness/workouts/best-workout-for-an-athletically-shaped-body?page=1
http://www.womenshealthsa.co.za/fitness/workouts/work-your-core?page=5

http://www.womenshealthsa.co.za/fitness/workouts/sculpt-and-tone-your-butt?page=4

http://www.womenshealthsa.co.za/fitness/workouts/lean-sexy-workout-routine?page=3

Movement Prep For Running

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five pre-run poses for better running

Whether you’re donning your first pair of trail kicks or training for your fifth marathon, adding a little yoga to your routine is a great way to amp up your run. Seattle University Village store ambassador, Erin Jasmine Taylor, shows us a five-minute, pre-run Jasyoga sequence that will help warm you up, align your stride and prevent injuries.

five pre-run poses to warm up your engine

For maximum benefit, complete the entire sequence in order and hold each pose for 5–10 deep breaths, engaging the muscles you need and relaxing the ones you don’t.

interlace and fold

opens chest and shoulders, stretches hamstrings

• start by standing hip-width apart. On your inhale, bring your arms overhead.
• exhale as you reach your arms out and back, interlacing your fingers behind you—use a strap or towel between your hands if it’s a struggle. Take a few breaths here to broaden the chest.
• fold forward, taking your arms up and overhead, keeping bend in your knees.
• shake out your head and relax your neck. Eventually release the interlace and drop your hands toward the ground for the last few breaths.

high runner’s lunge

(from forward fold)

trains the knees to stabilize, strengthens and lengthens stride

• take a long step back with your left leg and come into a lunge with your front knee at 90 degrees, tracking directly over the ankle.
• keep your back leg straight and your front knee stable over the ankle as you raise your arms overhead.
• find your balance, relax your neck and shoulders and breathe deeply—think less effort and more ease!

high runner’s lunge with side bend

(from high lunge)

lengthens side body, stretches top of the IT band and improves balance

• place your right hand on your right hip, bend your torso to the right and reach your left arm overhead and to the right—stretching the left side of your body.
• remember to keep that right knee stable over that ankle!

warrior III

(from high lunge)

strengthens ankles, legs, core and improves proprioception
• balance on your right leg and lift your left leg behind you as you drop your torso parallel to the ground.
• keep your arms out like airplane wings, or reach them forward.

low lunge twist

(from warrior III)

stretches hips and twists spine

• step your left leg back into a lunge, dropping that knee to the ground and releasing your hands to the ground.
• put your right hand on your right thigh as you rotate your chest to the right, while keeping your left hand on the ground.
• reach your right arm up and look skyward.

and repeat...

Return to your standing forward bend and repeat poses 2–5 with the opposite foot forward…

Now you’re ready to get sweaty and hit the ground running!

Erin Jasmine Taylor is the owner and head coach of Jasyoga, a mobile yoga studio that helps athletes around Seattle—from rec soccer players to NBA basketball players—find their flow. Special thanks to Nate Burgher for all the amazing photography!

This blog post was written by lululemon ambassador - Erin Jasmine Taylorand posted on May 10, 2012 at 9:10 am

Exercise & Menstruation

Medical studies suggest exercise can yield both positive and negative effects for menstruation. Exercise can mitigate symptoms of premenstrual syndrome (PMS) and make menstruation more tolerable. Another positive benefit of exercise for menstruating women is the reduced reliance on medications for PMS pain and stress. These beneficial side effects arise primarily from exercise that is light aerobic, rather than hard-impact or strength-bearing. According to studies of female athletes, intense exercises and harsh strength-training can negatively effect menstruating women by leading to a cessation of menses that can last for months or years.


This negative effect of strenuous exercise and menstruation has been studied for years as part of a phenomenon among women athletes known as “female athlete triad.” The triad includes interrupted menstruation, a loss of bone density, and extreme deficiency of the mineral iron, which is needed to replenish blood, including blood lost during the monthly menstrual cycle. With too much exercise, the body can deplete iron stores so much that no menstruation is possible. To avoid such detrimental results when combining exercise and menstruation, doctors recommend low-stress aerobic workouts with languid movements and stretching such as swimming, walking, and cycling.





Smart Structuring Of Your Workout Plan

As for your workouts, there are some additional considerations to take into account as they relate to your menstrual cycle.

First, keep in mind that your body temperature will rise during the luteal phase of your cycle. So if you're performing intense workouts—which also raise body temp—you may become uncomfortable, and hence unable to sustain very high intensities.

A second thing to bear in mind is that your tolerance for pain will be higher during the follicular phase of the cycle, after menstruation takes place. So it makes sense to place your harder workouts, the ones where you really plan to push yourself, during this time. You'll find that you have a higher level of tenacity. Time to push through and hit some new personal bests!

Carrying excess water weight throughout the luteal phase will also affect workout performance, especially if the workout includes running. That added weight will make you feel like you're working harder than usual.

Here are seven exercises that should be perfect for you during your period.

WALKING

Even experts against a hardcore workout on your period have to agree that a walk gets you moving without injury or danger. So, put on some sneakers and sunblock, and hit the road. Walking by itself isn't a huge calorie burner, but you will feel good about the fact that you exercised. Don't stress the exact calorie count.

RUNNING

If you're feeling up for a jog, go for it. The endorphins you release during an intesnse cardio workout can help you beat the period ickies that you may be feeling. Hydrate well before, after and during your run, if possible; some researchers say you dehydrate more easily on your period. Whether that's true or not, err on the side of safety and keep drinking.

YOGA

Yoga is very customizable; many poses have options to match your skill level. Inversions aren't recommended during your period, although this has no definitive medical basis. Still, having the option to relax in the goddess position if you're not up for a headstand is nice.

AEROBICS

Sometimes, when you're on your period, you just want to go a little crazy. Aerobic exercise is the perfect way to let loose. Plus, aerobics classes are typically held in a low-pressure environment where the focus is on fun.

DANCING

Shaking it up on the dance floor isn't exercise in the traditional sense, but it will rev your heart rate and burn some calories. This is a great option because it doesn't feel like exercise -- and when you're on your period, you might need a little motivation to get gussied up and feel great about who you are. Stepping out into an evening of dancing and fun will certainly give you that extra oomph and make you feel fabulous.

PLANKING

When it's that time of the month, all you want to do is stay home and watch Lifetime movies. Make the most of your TV time by holding a plank position during the commercials: 

1. Get down on the floor.
2. Put your arms and elbows under your chest.
3. Raise your body using just your forearms and toes, and hold.

This is an intense all-over workout. Start by holding your plank during every other commercial and work up to holding through an entire commercial break.

WORKING OUT FROM HOME

Pop in an exercise DVD or pull up an on OnDemand workout. You don't need to dress in fancy workout gear, and quitting early won't be embarrassing if you're just doing it in your living room. Only you will know that you sweated to the oldies in your flannel nightie for exactly 14 minutes before sinking back into your couch to watch the Real Housewives reunion. (Nothing makes you feel less hormonal than watching legit crazy people, right?)

Don't use your period as an excuse to forget your fitness routine -- but do listen to your body if you need a break from it. Give some of the above workouts a try.

http://www.wisegeek.com/what-is-the-connection-between-exercise-and-menstruation.htm
http://www.bodybuilding.com/fun/4-ways-your-mentrual-cycle-affects-your-workouts.html
http://www.sheknows.com/health-and-wellness/articles/837443/7-best-exercises-during-your-period

Change Up Your Boring Workout/Exercise Routine To Maximize Results

It is very easy to fall into a ‘routine’ or even a ‘rut’ when it comes to exercise, going on auto pilot and finding a comfortable workout routine that we do time and time again.  Although you could argue that getting repetitive exercise in is better than doing nothing, you might be doing yourself a disservice.  Why?  Your body is smart.  If you make it do something repetitively, over time it will get used to it and become so good at it that you don’t have to work very hard anymore.

When it comes to exercise, the idea is to challenge your body…to make it stronger…to keep it on its toes. You've probably seen people who make great strides at the beginning of an exercise program and then hit a point where they can’t progress anymore.  This happens because once your body gets used to an exercise, it starts to not respond as much and your results (i.e., fat loss, increased muscle tone, etc.) start to slow down and maybe even stop.  This is called ‘hitting a plateau’.  How do you overcome this?  Variation!  And from a mental perspective, variation will keep you from getting (BONUS) bored!!!



Front Squat With Front Raise

http://www.trainerdiva.com/fit-tips/

Spider Jump

Pikes With Stability Ball

                                 

Lateral  Lunge With Overhead Tricep Extension

http://www.trainerdiva.com/fit-tips/   

Rock and Roll Plank

 

Atlas Squat

http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?page=3

Wall Scissor: (tones butt, backs of thighs)

http://sheerbalance.com/brettsblog/why-variation-is-so-important-to-a-workout/

Good Bye Arm Flab Exercises

Ready to say eat dirt arm flab!?! Here are some great ways to get those arms on the road to sexy!! If you have any questions please leave me a comment!! 

Plank With Arm Raise

http://www.womenshealthmag.com/fitness/plank-with-front-raise?workout=8917

 Bent Over Reverse Fly

http://www.health.com/health/gallery/0,,20464882_3,00.html

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

 

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

Ball Bridge Fly

http://www.health.com/health/gallery/0,,20307167_5,00.html