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(HealthNewsDigest.com) – I believe that Strength Training is truly Anti-Aging Magic and that the “Fountain of Youth” is within us. Our bodies have amazing regenerative powers, which can be tapped into through exercise. The old “use it or lose it” saying does apply to our bodies, especially as we age. As we age, most of us experience the effects of muscle loss that is accompanied by an increase in body fat, making us appear heavier whether we are or not. For instance, the average 25 year old woman has 25% body fat, while the average 65 year old woman has 43% body fat (American Institute for Cancer Research, Winter 2000 newsletter). I even have many 35 year old clients who complain about their slowing metabolism. This week we continue our fitness series by discussing one of my favorite components of fitness, Strength Training. I definitely believe it is a vital component to our health, and to slowing down the aging process!
So, how does our body composition change as we age? As we age (yes, this includes men too) we become less active, gain fat weight, lose muscle, and hence our body composition of lean mass changes. The percentage of our body fat increases for even those of us that haven’t gained weight on the scale because we have loss muscle giving us a less toned appearance. Unless we strength train, that is! Starting a strength training program can be a major step against the aging process and the battle of the bulge!
Regular strength training 2-3x per week has many different benefits from aerobic training (let’s keep up that walking!). While too many of us lead very busy lives and feel we don’t have the time to devote to strength training, I suggest that we need to make the time. And if we think strength training only builds muscles, let’s review the many wonderful benefits it gives us. Before we begin, I want to mention that strength training does not refer only to pumping iron. Strength training includes lifting weights (with barbells, dumbells, exercise machines, resistance bands) but it also includes using our own body as resistance against gravity ( calisthenics, such as leg lifts, push-ups, many forms of yoga using isometric poses, etc.), Okay, here goes!
Consistent strength training will
Give us Shape. Gives our muscles shape, and help us to reshape, giving us a “toned” appearance.
Improve Skin Tone. Keeps our skin tight (ever notice how weight loss without toning leads to a loss of skin elasticity especially for baby boomers and beyond?).
Help us thru our Day. Helps us to keep our functional strength for our daily activities and sports.
Support and stablize Our Joints. Helps to relieve and manage arthritic symptoms by strengthening the supporting muscles that surround our joints. Strong muscles support our joints, absorb the shock of walking, etc.
Aid in the Prevention of Osteoporosis. Bone is living tissue, which responds to forces loaded to it. This Increases bone density.
Help Us to Stand Taller. Stregthening upper back muscles improves our posture.
Strengthen Our Core. Prevents and helps manage low back pain by supporting our spine.
Burn More Calories. Helps to raise our metabolic rate (so we can eat a little more and maintain our weight a little easier).
Aid in Cardiovascular Health. Improves our circulation. Yes, strength training our lower body helps the blood to return to our hearts (strong leg muscles contract during movement which helps to push blood flow back to the heart). Studies also suggest that strength training helps to lower blood pressure as part of a well- rounded fitness program possibly by keeping our blood vessels more elastic.
These are just some of the important benefits to consistent strength training (aren’t these enough?).
The American Institute for Cancer Research also recommends that we keep our weight gain during adulthood to under 11 pounds to lower cancer risk. This is why they too, have added strength training to their recommendations. Many times I am asked if weight loss is needed before starting to strength train. I always respond that strength training is part of a fitness and weight loss program!
So, one of my motto’s that I live by on a regular basis as a baby boomer myself, is “I don’t find the time, I make the time”. Exercise, both cardiovascular and strength training are important lifestyle habits for our health and our anti-aging campaigns.
Contact me for information on my new “10-week Personalized Get- in- Shape” Programs by emailing me!
Pump any iron recently?
June M. Lay M.S.
Junefit
Please seek the advice of your physician when starting a new exercise program, especially if you are over 40 or have medical considerations.
June is a certified Health & Fitness Specialist A.C.S.M.
Junefit is included in Google’s top ranked women’s health resources, Scroll midway http://directory.google.com/Top/Health/Women’s_Health/Resources/
June is Lifestyle Columnist at www.healthnewsdigest.com/
(c) junefit 2011
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