Women tend to ignore their health and fitness especially when they become a mom. I love working out and trying new ways to stay fit. But after I became a mom, everything took a back seat for a while. As a choreographer, I used to take 3-4 dance groups in a day and was very active in my running group. But slowly, due to work and home commitments, my regular fitness regimen took a hit.
I like to dance, to be active, to go for long walks with friends. But I was too tired to do these things initially. I knew that kids imitate their parents and I had to be active to set the right examples for them. Now that I have been doing yoga for over a year, I feel happy. I have also got back to my daily walking schedule and feel I have a lot more energy and feel positive.
Since last 6 months, my focus is more on muscle strength and that’s why I have made a few changes to my fitness program. I feel it’s important for women to build muscle strength.
So, I am sharing what changes I made and what can women do to ensure muscle strength-
Muscle strength training exercises – Most of the women start losing muscle mass after 30, so it’s not easy to maintain it. They also lose it faster than men. But proper exercise can help to maintain muscle mass. I go for 5 day classes with an instructor in which 3 days is yoga and 2 days is strength training class.
My trainer taught us about weights and although it was difficult in the beginning, it is something which I enjoy the most. According to him, regular resistance training exercises are important to build muscles in women. I work on my upper strength, core, knees, and pelvis as these four areas are the key areas which need strengthening.
Nutrition – I make sure to include more proteins in my diet and reduce carbohydrates. Proteins help but make sure they are not more than 10-35 percent of total calories as more than the required quantity can have adverse effects.
One of the best ways to support strength building and muscle strength is good nutrition. All the macronutrients – protein, carbohydrates and fat play a major role. You should be aware of how much calories and quantity of macronutrients you need to take every day.
You can also use supplements as they can be helpful in improving overall strength along with a balanced diet. Ensure is a good pre or post work out option which helps to not only build but maintain muscle strength. It is complete and balanced nutrition which can help you to fill the nutrition gaps and keep you strong and healthy.
Good Sleep and rest – There is no alternative to good sleep. It is the most underrated thing which many people tend to forget. Do you know a person needs at least 7-8 hours of sleep every day? I cannot work out until I have slept for at least 8 hours but everyone is different. Try to avoid late-night sitting on your phone and switch off everything to get some rest.
Make sure you keep rest days in between too and avoid overtraining. I hope you can follow all the points I mentioned. I know it’s easier said than done, but if I can follow these, you can too.