gettinfitover40

The secret to keeping off those middle age pounds is strength training. I know you’re surprised but it’s true. Muscles are the furnaces of the body, the more muscle mass, the less fat. While eating a healthier more balanced diet will aid in your weight loss goals, building muscle is equally as important as cardiovascular training.

Many women, especially older women, avoid strength training for fear that they will “bulk up”. Fortunately, women do not possess enough testosterone to gain bulky muscles. We simply are not made that way. The building of muscle creates strong tendons and ligaments, supporting joints and the body frame. Strength training also builds strong bones helping us to avoid osteoporosis. In this way we decrease the likelihood of injury from other activities.

In the past, women have been told to lift very light weights. However a 3 to 5 pound weight is not sufficient to overload the muscle. Thus no fiber change will occur in the muscle. The goal to building strength needs to be in toning and reshaping the muscle, not mindless repetitions with light weights. Over working the muscle means that you are creating fatigue, allowing the muscle to work hard in short bursts thus changing the body.

It is also important to know that there are several ways to build strength. Lifting free weights using a home gym or joining a gym is one way. Resistance training, weight machines, even the Pilates elastic bands will enhance muscular strength. Working with a trained professional is very important. Make sure you understand what you are doing to avoid serious injury.

Strength training should be a part of every woman’s lifestyle. Whether you are focusing on being healthier or simply trying to maintain your body, building muscle mass is key in our fight against aging.

Trackback URI | Comments RSS