Ladies, today we are moving into Part 3 of my tips on how to feel like yourself again.
To recap where we’ve been, in Part 1 I discussed the importance of Focused, Challenging, and Consistent Weight Training to help build your muscle strength and bone density.
In Part 2, I discussed Muscle Activation Techniques® and its role in helping you stay strong, mobile, and functioning well.
Today, we are going to wrap up this series discussing the final step of how to feel like yourself again, and that is with what I am calling Intentional Cardio.
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Let me ask you this…
How often do you do cardio where you are focused on really pushing yourself?
Oftentimes, when it comes to doing cardio, ladies in their 50s default to going for walks. And sometimes, if they are really feeling up for a challenge, they will sprinkle in some “power walking” in with their walks.
I need to be direct for a moment and say with 100% clarity and confidence that you need to do more than walking and power walking if you want to get back to feeling like yourself.
Does this mean you need to start training to run a 10k?
No! But it does mean that holding the belief that walking is enough exercise for you can no longer be an option.
There are two big problems with walking that I want to highlight right now.
First, the most common way that women in their 50s walk is at a rather leisurely pace. Yes, it may feel challenging given that it is more strenuous than doing nothing, but that does not mean it is actually challenging enough to create the physical and health changes you want.
Second, most women in their 50s walk with a social aspect, such as with friends or a partner. While having this support and being part of a group can be really important, it often leads to a less focused and more relaxed experience.
Again, when you are trying to build up the fitness of your body and fight the natural decline, focus and challenging efforts are of the utmost importance.
Instead of going for walks the way most ladies do, I recommend practicing what I am calling Intentional Cardio. This is cardio that is done in a very focused manner with the intention of challenging yourself and improving the health and function of your body.
Can walking fall into this category?
Absolutely! BUT, how you do your walking makes all the difference.
You have to be willing to push yourself into a state of breathing noticeably heavier, heart pumping, and muscles working. You should be working at a level that would be challenging to have a conversation during. And you have to be willing to do this consistently throughout your week.
My recommendation is to have at least two bouts of Intentional Cardio every week that last at least 20 minutes.
On the days when you aren’t doing your Intentional Cardio, you are welcome to do the leisurely walking like you are accustomed to. But at a minimum, you have to be doing at least two days of Intentional Cardio that are at least 20 minutes long.
Getting into your 50s does not mean you have to feel completely different than you used to.
By consistently doing your strength training each week, having MAT® throughout your month, and doing cardio in a challenging way a couple times a week, you can build your strength, fitness, and function back to levels that have you feeling in your 30s again.
If you would like my guidance helping you do this, you can schedule a consultation and assessment with me here. I am available for in-person training at my private studio in Schaumburg, as well as for virtual training over Zoom and FaceTime.
You can also join my virtual OsteoStrength For Her classes each week to do workouts that are specifically designed to prevent and reverse osteoporosis and osteopenia. Click here to get on my mailing list for more information!
In health and strength,
Julie
