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Benefits
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Benefits
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By Chuck Smalley
Strength training builds healthy lean muscle and creates an increase in metabolic rate that persists throughout the day. Muscle tissue is naturally active, while stored body fat contributes little to your metabolic rate. Furthermore, when you exercise your muscles with strength training or weight resistance exercises, not only will you burn calories during the exercise period, you will also burn an even greater number of calories for hours afterward as your muscles re-build and recuperate.
Strength training benefits women over 40 in particular. When you combine strength training with aerobic cardiovascular exercise, you will blend a perfect combination for that body you want.
Many women are afraid that lifting weights or strength training will cause them to build bulky muscle and lose their feminine look. This is an inaccurate depiction of the effects a strength training program has on a woman’s body. Developing bulky muscles requires high levels of testosterone, which women lack. The more natural response is for a woman’s body to become more lean and toned. Your arms and legs will take on an attractive shape and curve.
If left un-checked, women over 40 will gradually lose healthy muscle mass and bone density. Strength training for women over 40 actually helps re-build muscle tissue and increases bone density. Reports also indicate that a moderate strength training program can also combat the effects of diabetes, arthritis, and depression. Your body will be stronger and leaner. You will naturally have more energy and a more positive, confident outlook. Everyday tasks such as carrying groceries, holding children, and climbing stairs all become easier. Strength training also promotes healthy tendons, ligaments, and joint function.
By keeping your sets between 6 to 12 reps, performing 4 to 6 sets per exercise, you will balance the objectives of muscle strength, muscle tone, and muscle endurance. Focus on quality and proper form. Perform each rep slowly. This will assist in proper breathing. Slower reps will also reduce the amount of momentum in the movement, forcing your muscle to work harder for a given amount of weight, thereby enhancing the positive effects, and reducing the risk of injury.
By including strength training in your overall fitness program, you will increase strength, improve the proportion of lean muscle mass to body fat, and you will simply feel better about yourself.
Guess I’ll be the first comment:
I am 43 and I have never seriously lifted weights any my whole life…......until December of last year. A friend of mine, who I might mention is about ten years older than me, started going to the gym here at Marshall University where we work, we even got a personal trainer to assist us because neither one of us really knew what we were doing.
I began noticing a few years ago the lack of strength that I had when it came to me wanting to change the furniture in my house…......years ago I could move the sofas and love seats and beds, etc. by myself….. I found myself having to wait until a family member came home to assist me and I didn’t like it at all and it actually kind of scared me that I was so dependent on someone else. Let’s not even go into not being able to open JARS.
I must say that choosing to go to the gym was the best choice I’ve made in a long time….....I’m in better shape now than I was in my 30’s. I can run a mile in 8 minutes and 38 seconds…..no I cannot win a marathon and yes I’m huffing and puffing when I’m done but I’m still pretty proud of that. And you don’t have to run…... start out walking and then power walk and try to find a place with slopes to walk.
We do use the weigh lifting machines but the majority of the weight lifting we do is with dumbells…....the kind that you can buy at Walmart and you can do this at home ….. so there is really no excuse not to do this….... just a 5 to 10 lb dumbell can make all the difference in the world.
I really suggest if you have thought about strengthening your body….... DO IT…....you will love the results. And if you haven’t thought about it….... THINK ABOUT it and DO IT!! It’s a great gift you can give yourself…... we want to be healthy enough to run after and enjoy our grandchildren dont we? I’m sure you can search online for tips on what exercises to do with the dumbells if you are not able to go to a gym. Just give it a try…...you won’t be sorry.
Okay that sound great! My problem is I have had a back surgery and gained weigh thru the surgery plus pain killer medication before and after the surgery. My neuro surgeon want me to strenght my low back and my abs, because they both together are the dorsal spine strenght pillar. I am doing it, but I want to be at least 135 lbs. (I was 125 lbs. before the surgery). should I lift weight lilttle by little? Oh I’m swimming also that is helping me alot. What do you think? what do you recommend me to do?
I have a healthy diet and take vitamins C, D and E, plus B12.
Monnalissa
*"Believe it or not, actually I can draw"* Jean-Michel Basquiat
American impresionist artist.
Most definitely start out little by little…....but even as you progress you only need to do 10–12 reps and about 4–6 sets as mentioned in the article above per exercise…I suggest to find someone to show you some exercises to do or look online…..it really will help….but with your back surgery you really need to ask your doctor what exercises you should do…my trainer has worked alot to strenthen our backs….he says its our core strength…..my other co-worker has had back surgery years ago and has screws in her lower back…...there are certain things she cannot do but for the most she can do alot.
I can understand the weight gain….....I did that WITHOUT surgery….....just turning 40 alone did it for me!!! But keep in mind muscle weighs more than fat….so….. you may not see so much weight loss on the scale but you will tell a difference in your body – toning. Also…... to lose fat you still have to have more calories burned in a day than what’s going in…....through cardio and/or diet. I’m still working on controlling that part…...IT’s NOT EASY!! You have to look at it as a lifestyle change. I lost ten pounds and snuck rolls and potatoes back in my life (not to mention the snack size Mounds bars – my favorite candy bar – YUM!).........wasn’t a good choice…..I have to get back on the wagon!!! But also…...you have to be realistic and not deprive yourself everyday….for me there has to be a balance and learn to control the intake amount! Good Luck!
I love the way exercise makes me feel. It does increase your metabolism and every woman is different. It is always best to check with your doctor before you start any exercise regimen.
I do a variety of workouts from walking,to riding a bike, to rowing machine, small trampoline and of course lifting weights, yes all at the house.
nshape@47
Love is like a virus. It can happen to anybody at any time.
Maya Angelou
I love working out. I especially love the weight training!
Tracy B. Green
http://poiselifecoaching.com/
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