The best exercises for women

Exercises are essential for good health. However it is necessary to make it clear that not all kinds of exercises are recommended for different ages, or that all types of exercises are useful for those who want to lose weight.

Exercises that are performed against a resistance, such as those that involve lifting heavy weights, shock absorbers (bumps) or where the body itself acts as a weight, are not effective for losing weight. However, they are particularly recommended for those who want to increase muscle mass.

To better understand this, let’s take a look at two examples:

Women who practice hockey are likely to end up with bigger buttocks and legs. In contrast, ballet dancers keep their legs strong and thin. Why is this?  Women hockey players are permanently doing “squats” where the resistance applied to the legs is their own body weight. The body responds to this overload causing a hypertrophy of the muscles. Ballet dancers stretch their legs without making such “squats”. An obvious conclusion is that if you want to keep your muscles firm, simply contract them, without subjecting them to weight.

Age is another determining factor in choosing the type of exercises. Over the years, various structures of the body, such as joints, start to wear down. Then, it is not prudent to increase damage, as it occurs with jogging. From a cardiovascular point of view, jogging is recommended, but from the joints´ point of view, it is harmful for people over 40 years old, especially if they are obese. We must not forget that jogging places a strain on the joints of the hip and knees which is equivalent to more than double the weight of one’s own body.)  This can swell up the cartilage of these joints, and in the process of cartilage repair, this tissue is usually replaced by scar (fibrosis), a tissue that is not able to carry out the same functions as the cartilages, and over the years, this will lead to osteoarthritis of the hips and/or knees.

Therefore, I recommend the following exercises that can be useful as a reference. I would like to point out that this is not a rigid schedule and it is intended for those who wish to do exercise on a regular basis: daily or every two days

Exercises not recommended for women over 30 years old:

  • Weights heavier than 8 pounds for each arm
  • Weights heavier than 18 pounds for each leg
  • “Weight Machines” involving high loads (shock absorbers, gums, weights)

Recommended exercises for women over 30 years old:

  • Jogging (occasionally)
  • Pilates
  • Slow walk
  • Cycling  at minimum load
  • Tennis, golf and most sport

Most recommended exercises for women over 30 years old:

  • Fast walk
  • Swimming
  • Cycling with some degree of resistance
  • Dance
  • Gym with weight less than 4 pounds for each arm and less than 9 pounds for each leg

For women over 50 years old, it is necessary to assess whether she is experiencing a decrease in bone mass. If this is the case, cycling and swimming are not  desirable because they do not result in the benefits that are required to maintain an adequate bone mass and prevent osteoporosis.

For them, a fast  walk for of at least 30 minutes a day is enough.  Streets, parks, beaches, and even in shopping centers, known as “walking mall” are a good place for this and believe it or not, the latter is a good exercise, although for some this may end up being a rather expensive exercise due to the temptation to buy.