As women grow older, their bodies typically go through a whole host of changes that feel like a throw-back to puberty.The process of peri-menopause and menopause, http://www.cincinnati.md/kbviewer.aspx?query=menopause&s=1&hwid=hw228763, causes changes in sleep patterns, mood swings, mid-waist-weight gain and muscle growth, just to name a few symptoms. Fun! Studies have shown that weight training, plus aerobics increases growth hormone and decreases the percentage of body fat, blood sugar, systolic blood pressure and waist circumference (International Journal of Sports Nutrition and Exercise Metabolism, 20: 21-266, 2010).
But the 12 week training study did not see such positive results for those middle aged women who only did aerobics with no weight training. So, combine weight training with aerobics for the most beneficial results.
Thursday 7/15/10- Workout:
Spinning tape- 55 minutes
Thursday 7/15/10- Food Diary:
Breakfast-
grapefruit (40 cal)
organic steelcut oatmeal (150 cal)
small banana ( 60 cal)
A.M. Snack-
whoel wheat tortilla, with peach salsa and hummus (175 cal)
Lunch-restaurant
Roast beef sandwhich on whole grain bagette with tomato, lettuce ( dry)(300cal)
P.M. Snack-
apple (67 cal)
3/4 cup high protein breakfast cereal with 1/4 cup non-fat milk (110 cal)
Dinner-
3 oz chicken breast (190 cal)
1 cup onion and brussel sprouts (28 cal)
1/2 sweet potato (57 cal)
TOTAL CALORIES-1257
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