| Strength training has a lot of advantages for | | | | If you don't have carpet, put the chair against the |
| women, and particularly for women aged 35 to | | | | wall 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. One | | | | need to be careful when you're carrying your |
| study at Tufts University, designed by the author | | | | free weights around. Take a few trips to carry |
| of 'Strong Women Stay Young', Miriam Nelson | | | | things if you have to move them in or out of a |
| PH.D, found that instead of losing bone density | | | | storage area. And make sure you lift them |
| and muscle mass, the women were 15 to 20 | | | | properly 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 and | | | | currently using in their container. That way they |
| 40's.These women didn't diet, but they did end up | | | | can'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 muscle | | | | with them on. It could affect your balance. And if |
| weighs more than fat, this is the reason they | | | | you trip on something, you are more likely to |
| looked slimmer, though the scales may not have | | | | injure 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 in | | | | cellphone off. That way if someone rings you |
| the 50's and 60's. They made some remarkable | | | | won't be interrupted |
| changes in their lives as they got stronger. One | | | | * Make sure you have some drinking water |
| woman described going rollerblading with her | | | | nearby 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 training | | | | than 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 first | | | | meal before you work out. But by the same |
| place.The women in this study used leg weights | | | | token, make sure you're not starving! If you're |
| and free hand weights that were adjustible in their | | | | really hungry, you could become light headed or |
| strength training program. They started at a level | | | | dizzy 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 many | | | | of a mirror so you can check your posture. You'll |
| of these can be bought second hand with a little | | | | get 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 on | | | | habitual we don't realize it's not quite right until we |
| ankle weights, they started with 1 to 3 kilograms | | | | see 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 for | | | | you're chin is down slightly, so that it's aligned with |
| their arms were adjustable, and they started with | | | | your neck. Your neck is in line with your spine, |
| 1 or 2 kilograms. The only other equipment they | | | | shoulders are straight and not stiff, back is |
| needed was a chair, somewhere to store the | | | | straight, and your knees are not locked or bent. |
| weights, and a towel. Because you're working out | | | | Your 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 about | | | | really works the muscles instead of letting the |
| feeling the odd one out.The workout itself is in | | | | motion 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 too | | | | lifting 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 minutes | | | | wights. Given that we're contracting muscles, |
| including warming up and cooling down.Tips for | | | | sometimes we unconsciously hold our breaths at |
| women working out with weights at home* Make | | | | the 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 you | | | | hyperventilate!References: Miriam Nelson and |
| can trip over | | | | Sarah 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 out | | | | more 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. | | | | |