Weight Training and Aging Women
Did you know that some women still fear that weight training might bulk them up in “unfeminine” or masculine ways? Today, as women ages 40-65 jumps on the “fitness train…or treadmill,” more have come to recognize and appreciate the benefits of resistance training. Here are a few of the benefits:
1. YOU'LL LOSE MORE FAT THAN YOU'LL GAIN IN MUSCLE
Women who strength train two to three times a week (for eight weeks) will gain 1.75 lbs of lean weight or muscle and lose 3.5 lbs of fat.
2. MUSCLES HELP FIGHT OBESITY
As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily.
3. YOU'LL BECOME WONDER WOMEN
Well, not really, but moderate weight training can increase a woman's strength by 30 to 50 percent. Increased strength will make it easier to accomplish daily activities, such as lifting children, carrying groceries, walking up stairs or even walking in heels.
4. YOUR BONES WILL LOVE YOU
Simply put, strength training is a powerful tool against osteoporosis, because it increases spinal and bone density.
5. REDUCE YOUR RISK OF DIABETES
Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
6. LOWER YOUR RISKS OF HEART DISEASE
Strength training can improve your cholesterol profile and blood pressure. Note: your fitness program should include cardiovascular exercise, flexibility training and balanced nutrition.
7. BEAT BACK PAIN AND FIGHT ARTHRITIS
Strengthening the low-back muscles has an 80 percent success rate in eliminating or alleviating low-back pain. Weight training can also ease arthritis pain and strengthen joints.
8. YOU'LL BECOME AN OLYMPIC ATHLETE
Ok, you may not be a contender for the Olympics, but strength training will improve your athletic ability. Whatever exercise or fitness regimen you choose, strength training may not only improve your long-term mobility, it will decrease your risk of injury.
9. ITS WORKS NO MATTER HOW OLD YOU ARE
Strength improvements are possible at any age and can only improve your physical ability, agility and flexibility.
10. YOU WILL STRENGTHEN YOUR MENTAL HEALTH
Studies have shown that regular exercise and strength training improves self-esteem, boost creativity, lessens anxiety, improves memory and helps to curb cravings.
Ladies, the older we get, the more important weight training is to our overall health, wellness and physical condition. It's never too late to add strength training, so whether it’s PH360, walking three to four times a week with hand weights, or your personal preference for fitness, be sure to make weight training a regular part of your workout routine.
Sources: Gaiam, Fitness Magazine, WebMD and Reiner Geisier