Physical exercise: Sedentary women

It’s known that the increase of the age provokes several changes in the body, one of them is the reduction of the lean mass. Furthermore, the sedentarism accompanied by a high caloric diet can arouse the increase of the fat mass (Hill & Melanson, 1999).

That factor, the increment of the fat mass, may induce diseases such as obesity, hypertension and an increment on the mortality (Layman & cols. 2005).

There’re many solutions to solve the problem, but I would like to speak about one of them and it’s the physical exercise. It’s as simple as it seems. The American Collage of Sport Medicine (ACSM), says that adult people need 150 minutes of physical exercise (moderate intensity) per week, which means we have to do 20-30 minutes per day (ACSM, 2012) to improve our way of life.

So, what kind of exercise should we do? Well, lifting dumbbells in the gym can be boring for some women, then the alternative is to make a circuit which can consist in:

• 9 exercises
• 2 sets (completing 9 exercises per set)
• 8-12 repetitions per exercise
• 1 minute to rest afeter each exercise
• The maximum weigh to complete 8-12 repetitions

Example:

1.     90º Squat
2.     Press bench
3.     Low pulling rowing
4.     Leg press
5.     Arm dumbbell rowing
6.     Dumbbell press on incline bench
7.     Knee bending machine
8.     Standing barbell rowing
9.      Crunches (supine)                                  

 Figure 1 Pre/post work out body composition

   

That circuit improved the body mass of 14 sedentary healthy women including an increase of lean mass and a decreased of fat mass (figure 1) (F.C. Ferreira y cols, 2009).

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Hill, J.O., and Melanson, E.L. 1999. Overview of the determinants of overweight and obesity: current evidence and research issues. Med. Sci. Sports Exerc. 31(Suppl. 11): S515–S521.

Layman, D.K., Evans, E., Baum, J.I., Seyler, J., Erickson, D.J., and Boileau, R.A. 2005.Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J. Nutr. 135(8): 1903–1910.

Pérez Samaniego, V., & Devís Devís, J. (2003). La promoción de la actividad física relacionada con la salud. La perspectiva de proceso y de resultado.Revista internacional de medicina y ciencias de la actividad física y el deporte, 3(10), 69-74.

Ricardo L. Scarfó. (2014). Circuito de Fuerza en mujeres sedentarias: composición corporal, sistema inmunológico y morfología cardiovascular. Visited February 19th of 2015, in G-SE web site: http://g-se.com/es/entrenamiento-de-la-fuerza-y-potencia/blog/circuito-de-fuerza-en-mujeres-sedentarias-composicion-corporal-sistema-inmunologico-y-morfologia-cardiovascular.