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6 Quick Tips to Get You Moving at 50

6 Quick Tips to Get You Moving at 50

As a reformed couch potato, I understand when women at 50 say to me that they do not enjoy exercise or that they do not have the time to exercise. But I am no longer a couch potato, and I love nothing more than starting the day with a brisk run or walk. Not only am I exercising more and enjoying it, but I am sleeping better, have less night sweats, and have more energy in my day. I will share with you six tips that were instrumental in changing my life forever.

1. Buy exercise attire.

This is number one for a reason. Many women decide not to buy leggings or suitable comfortable walking clothes, as they feel it will be a waste of money. They theorize that it is best to wait and see how successful their new routine is, but this is counterintuitive.

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When you make a purchase of leggings and fitting tops, you are making a statement to yourself and everyone around you that you are serious about making a change. Having the correct attire gives you more freedom to walk in the park (no one wants to get their designer jeans dirtied on a muddy track) and less chance of falling if correct footwear is worn.

2. Wear the clothes.

Now that you have bought your purchases, be sure to wear them. Once you are dressed for the day, you will be less likely to change clothes to go for a walk. There is an enormous selection for stylish exercise gear. No more baggy tracksuit pants and lycra tops — simple, stylish exercise gear looks great with any morning coffee meet up.

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If you work in an office, try walking to work in your exercise gear or have the exercise attire with you when you go out for a walk at lunchtime. The slightest movement in the initial stages is better than nothing. Take walking shoes to work with you and go out at some point in the day even if it is for 10 minutes and gradually build time spent walking.

3. Have your walking shoes handy at the front door.

Do not keep the walking shoes tucked away in your cupboard. Have an area at the front, or the back door of your home, to store your new shoes. This way whenever you leave you are looking at the shoes and remind you of their existence.

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4. Keep hydrated.

Tiredness is often due to dehydration. Do not confuse this with having no energy in your day to exercise. When you next feel that you should be going out for a walk, but may be feeling too tired to do so, go and have a big glass of water, and see if that puts the pep in your step that you need.

5. Team up with a friend.

Team up with a friend, or a couple of friends, and make a set date and time for your walks. Set a limit that is suitable for all and stick to it. Having someone accountable to walk with is a great trick to get you on your way and to monitor your progress.

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6. Visualize.

Christopher Reeve, tragically made a quadriplegic, used to say that when he dreamed at night, he always saw himself as able-bodied and free — never in his wheelchair. When asked him if that made him feel saddened when he woke up, he said that actually, it spurred him on. It buoyed his spirits to dream about what was currently impossible.

What an inspiration! Another quote from Christopher was, “Don’t give up. Don’t lose hope. Don’t sell out.”

This are the words I often repeat to myself when I am lying in bed and pondering should I go out for my morning run. I then think of Christopher Reeve and his yearning to have the mobility that we all take for granted. That does the trick and I am up and dressed in my attire for a run.

Whatever exercise you do, try and push yourself that little bit further to get moving. If it is just 10 minutes a day, see if you can do an extra 10 minutes a week. Be thankful and work with your body, and your body will work for you.

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

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