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