Exercise Advice

Exercise advice for serious athletes and fitness enthusiasts

Women's Fitness

Butt Workout with Kim Strother

Kim Strother, a Ford Fitness model, takes you through a workout to shape and tone your butt.

In the following workout video she covers:

• Dumbbell Squats
• Single Leg Deadlift
• Plie Squat
• Single Leg Squat with Towel
• Lunges
• Hip Lift

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Denise Austin Arm Workout

I am taking it back to the old school today with this arm workout from Denise Austin. Shape and tone your arms, biceps, and triceps.

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Kiana Tom and Monica Brant workout video

Kiana Tom and Monica Brant demonstrate a leg workout in this video. The exercises they demonstrate are various squats and the stiff legged deadlift.

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Athletes and Anemia: What Every Female Should Know

If you are a female who is actively involved in athletics, it may be important for you to make sure you do not develop anemia. Anemia is a condition in which the body does not have sufficient iron levels. There can be multiple reasons why anemia occurs, but apparently one cause of anemia is related to physical exercise.

A recent study in the April edition of the European Journal of Applied Physiology reported that almost a fifth of non-professional athletes are anemic. Another third of these athletes, while not having complete anemia, still exhibit low iron levels. In the study, blood tests revealed that women involved in amateur athletic pursuits were three times as likely to have low iron levels as sedentary women. The journal stated that exercise itself affects iron levels in women’s bodies.

Walking for long periods of time, jogging and running, or even cross-country skiing for long distances can add strain to the body. If capillaries in human feet withstand too much pressure, the blood cells may burst, and this can become a cause of anemia.

It is important to watch for anemia because of general health issues, but female athletes need to be especially aware of anemia because low iron levels can have a negative effect on overall athletic performance. The main symptom of anemia is weakness and an overall feeling of tiredness. This is, of course, detrimental to the pursuits of any athlete. Other, less normal signs of anemia can include fainting, struggling to catch one’s breath, abnormally fast heartbeat during physical exertion, and a loss of appetite. Anyone experiencing one or more of these symptoms should contact a physician.

A simple blood test should determine whether or not intervention is necessary. Normal treatment regimens include iron supplements, which are prescribed by a physician. It is important to note that adding too much iron to one’s diet can be dangerous. No one should ever take iron supplements without the recommendation of a doctor.

In addition, to maintain healthy blood iron levels, or to prevent anemia from the start, eating iron-rich foods on a daily basis is a healthy habit to develop. This includes beans, meat, and leafy greens.

According to the European Journal of Applied Physiology, engaging in regular sporting activities does not put a female at any higher risk of anemia than other females, because anemia is fairly common. However, it is important to realize that athletic activity can be a contributing cause to the problem of anemia and have an overall effect on the iron levels in the blood. For this reason, it is wise for every non-professional female athlete to be aware of this issue and monitor any symptoms of fatigue very carefully.