2nd Act Fit Camp!
Boot Camp Style with a Smile! Designed for women age 50 and over, in this 8-part fitness series, Lisa leads 2nd Act cast members (age 55 to 59) in a joint-friendly complete body workout focused on flexibility, muscle endurance, strength, balance and FUN! Lisa’s class is like visiting with friends! Expect to be educated, motivated, but NEVER intimidated!
Be sure to watch and work all 8 parts in order and bookmark this page to come back often!
Part 1 – Dynamic Warm-Up
The Dynamic Warm-Up is a quick and gentle way to get the body ready to move. In just about 5-minutes, we use almost every muscle and every joint in the body, from your neck down to your ankles. Warming up gives the body a chance to move the blood into your muscles and warms up and lubricates the joints.
Part 2 – Arms
You can strengthen your arm muscles at any age. Here are a few simple and easy arm-toning exercises that work biceps, triceps and shoulder muscles. Done in a few minutes 3 to 5 times a week, these exercises tone the muscles to give the arm a better shape. Triceps exercises for the back of the arms are especially important, because we typically do not use them often enough, so they become flabby as we age.
Part 3 – Shoulders
We often take our shoulders for granted, not realizing that they are the most movable and unstable joints in the body. Therefore, it is very important to keep the shoulder strong and flexible. There are many daily activities that use the shoulder muscles: lifting groceries, household chores, raking leaves, handling children, etc. It is therefore critical that they be able to handle stress well as we age. Not to mentioned that toned shoulders look great!!
Part 4 – Chest
Strong chest muscles help keep your upper-body muscles in balance and help improve your posture, which helps you be less injury-prone. A strong chest also helps you do the things you need to do every day, like lift groceries, or mow the lawn. Strong pectoral muscles give more power to your shoulders and arms.
Part 5 – Legs
Strengthening the legs is especially important as we age. Women are at an increased risk of developing certain conditions such as osteoporosis – fragility of the bones. Maintaining our leg muscles not only strengthens our bones but also increases balance, which can become harder with age. And who doesn’t want great looking strong legs??
Part 6 – Calves
The calf muscles play an important pumping role in circulation. When your calf muscles contract, they compress the veins within the muscles and force the blood to flow upward and toward the heart. Use your calves regularly to activate your calf muscle pump for circulation. Long-term inactivity will weaken the calf muscle pump and inhibit normal blood flow. And nice calves just look better!
Part 7 – Core
A tight and toned core body is important for more than just looking good. When your core is strong, you have better balance, stability, back strength and posture. A strong care is especially important for middle-aged and older women, because it builds strong muscles and strong bones to guard against the loss of muscle mass and strength, as well as osteoporosis.
Part 8 – Static Stretch
Flexibility training is by far the most overlooked part of working out, and as we age, is one of the most important. It’s actually anti-aging! Think about it, when people move stiffly, they look old! Stretching can derail the aging process and help you maintain your range of motion. An interesting point, when you’re more flexible, your arteries may be for flexible as well, and that could help reduce your risk of heart disease. More coming soon!