Fitness For Women - Strength Training Takes 10 Years Off

Strength training has a lot of advantages forIf you don't have carpet, put the chair against the
women, and particularly for women aged 35 towall so it stays stable
40 and older. By the age of 40, women generally* If you have problems with your back, you'll
begin to lose bone density and muscle mass. Oneneed to be careful when you're carrying your
study at Tufts University, designed by the authorfree weights around. Take a few trips to carry
of 'Strong Women Stay Young', Miriam Nelsonthings if you have to move them in or out of a
PH.D, found that instead of losing bone densitystorage area. And make sure you lift them
and muscle mass, the women were 15 to 20properly by bending your knees and moving
years younger after one year of weight training.slowly.
They gained bone density, and their strength* It helps to keep the weights you're not
tests matched women who were in their 30's andcurrently using in their container. That way they
40's.These women didn't diet, but they did end upcan't be knocked off by curious children.
looking slimmer. Some lost 1 or 2 dress sizes, and* If you're using leg weights, don't walk around
they all replaced fat with muscle. Because musclewith them on. It could affect your balance. And if
weighs more than fat, this is the reason theyyou trip on something, you are more likely to
looked slimmer, though the scales may not haveinjure yourself than normal
changed much.The women in this study were all* Keep the telephone off the hook, and the
post menopausal, and some of their ages were incellphone off. That way if someone rings you
the 50's and 60's. They made some remarkablewon't be interrupted
changes in their lives as they got stronger. One* Make sure you have some drinking water
woman described going rollerblading with hernearby in case you get thirsty.
children. Another went canoeing with her husband.* Don't drink any alcohol, even a little bit, less
More than any pills or potions, strength trainingthan a couple of hours before you exercise
gave these women back a youthfulness some* Try and make sure you haven't just eaten a
didn't even have to that degree in the firstmeal before you work out. But by the same
place.The women in this study used leg weightstoken, make sure you're not starving! If you're
and free hand weights that were adjustible in theirreally hungry, you could become light headed or
strength training program. They started at a leveldizzy when you work out.
they were able to - even if this was the lightest* Don't forget to warm up!
weights available. They didn't buy lots of* If you're using weights, try doing them in front
expensive equipment or home gyms, and manyof a mirror so you can check your posture. You'll
of these can be bought second hand with a littleget more out of the exercise, and work the right
research locally. As they developed their strength,muscles. Sometimes our posture becomes so
they invested in heavier weights.For the strap onhabitual we don't realize it's not quite right until we
ankle weights, they started with 1 to 3 kilogramssee it
in each cuff. The suggested ankle cuffs hold up to* If you're using weights, a good posture means
10 kilograms each. The dumbells they used foryou're chin is down slightly, so that it's aligned with
their arms were adjustable, and they started withyour neck. Your neck is in line with your spine,
1 or 2 kilograms. The only other equipment theyshoulders are straight and not stiff, back is
needed was a chair, somewhere to store thestraight, and your knees are not locked or bent.
weights, and a towel. Because you're working outYour pelvis should be tucked under a little
in your own home you don't need to buy* When using weights, do the lifts slowly. This
expensive or flashy gym clothes, or worry aboutreally works the muscles instead of letting the
feeling the odd one out.The workout itself is inmotion do the work for you.
the book, Stong Women Stay Young. It covers a* Make sure you pause for a count between
range of basic exercises that don't take up toolifting the weight up, and lowering it
much time, which is suggested you do twice a* Don't hold your breath whilst you're lifting
week. Each session takes about 40 minuteswights. Given that we're contracting muscles,
including warming up and cooling down.Tips forsometimes we unconsciously hold our breaths at
women working out with weights at home* Makethe same time. Remember to breath, but don't
sure the area you're working in doesn't have rugs,go the other extreme and
electrical cords, toys and other items that youhyperventilate!References: Miriam Nelson and
can trip overSarah Wernick, Strong Women Stay Young
* Keep your pets and young children away from(Lothian)Rebecca Prescott runs the website: For
this area whilst you're working outmore articles on fitness, click here. For articles on
* If you're using a chair when you do exercises,activities like running and walking, click here.
make sure it's on a carpet that won't slide around.