Women: Add Strength Training To Your Workouts For A Slimmer, Happier, Healthier You!
Many of our friends and family ask us why we have become “exercise
fanatics” as they put it. I guess we are fanatic about it, but for
good reason! We don’t want to lose our health and agility. The older
we get, the more we realize how much we want to stay active as older adults.
This is not going to happen if we continued to sit…sit at our desks…sit
on the couch…sit in the car…As you have heard us say in many
other articles “it is time to get off the couch…and the time
Most people know that adding a strength-training program
to your workout routine can build muscles and increase strength in both
men and women. When we are talking about strength training, we mean weight
lifting! Yes, we are talking about pumping some iron! No, you will not
look like a steroid-injected, testosterone overloaded hunk!
of weight lifting and strength training are many for both men and women!
But we would like to address women in particular in this article. I for
one am convinced of the benefits! My training coach, Pete told me the other
day “You stick with weight-training at least twice
per week and you will be amazed at the results!”
Women – we
want to tell you why you should add a strength training program to your
||Halts bone loss and even helps restore bone: A woman
typically loses one percent of her bone mass each year after menopause.
She loses even more during the first five postmenopausal years. Over
time, a woman can easily develop osteoporosis if she does not do
anything about the natural propensity for bone loss during the aging
process. Bones become so porous that they can easily break. Strength
training can stop this process. In a study from Tufts University,
Women who did not exercise lost about two percent of their bone density
over the year of the study. Women who strength-trained not only did
not lose bone, they gained one percent.
||Improves Balance: Our ability to stay in balance also declines
with the aging process. Is there anything that doesn’t? This
change happens so gradually that sometimes we may not even notice
it until we are in our seventies! But falling, usually the result
of deteriorated balance, can become a real significant hazard later
in life. I know that it is a fear that my folks and other friends
of mine have. One fall is all it takes in some people. We have all
heard the stories of a friend or family member who took a fall and
ended up with a broken hip or fractured arm. Sometimes it leads to
hospitalization, pneumonia and eventual death. The Tufts study showed
an 8.5 percent decline in balance over the year of the study in women
who did not exercise. In contrast, women in the strength-training
group improved their balance abilities and their scores went up by