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The Importance of Strength Training as You Age

strength training

When it comes to our health, we are bombarded with so much conflicting information, particularly when it comes to strength training. Strength training has been a way of life for me since I was in my late 20s (I am now 50). Other than some aging skin and a few more laugh lines, I look the same as I did 30 years ago—muscular and toned. I have given birth to four boys so my body has been “stretched,” but I am stronger today than I was at 30. In addition to presenting some of the scientific evidence, I want to share with you some of the wonderful benefits that I have experienced from strength training regularly most of my life.

1. Bone Density

One of the most talked-about reasons for strength training in women is the prevention of osteoporosis. According to the National Osteoporosis Foundation, bone loss usually speeds up for both men and women during midlife. For most women, bone loss increases after menopause when estrogen levels drop sharply. In fact, in the five to seven years after menopause, women lose up to 20 percent or more of their bone density. Women ages 65 to 70 who experience a fracture around the hip joint are five times more likely to die within a year than women of the same age that don’t experience a fracture around the hip joint. 

“We lose so much muscle as we age that by the time we’re 70, we only have about 50 to 55 percent of our muscle mass left,” says Beatrice Edwards, M.D., M.P.H., associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. “That explains why we feel weak and tired as we age, and we can prevent some of that with weight training.” Studies have shown that weight lifting can prevent bone loss and may even help build new bone. In one study, postmenopausal women who participated in a strength-training program for a year saw significant increases in their bone density of the spine and hip, two areas affected most by osteoporosis in older women. Developing a strength and balance/stability program, especially targeting the hips and core, can help prevent falls with these women. Wouldn’t it be great to watch these statistics crumble as we see more and more women building strength by incorporating weight training and offsetting the risk and onset of this disease? 

2. Aesthetics

Another benefit is aesthetics. Generally, we gain about 10 pounds of body weight every decade during midlife years. Most women try to counter this change through dieting. We all know that changing your diet without incorporating exercise doesn’t have a high success rate. About 25 percent of weight lost during calorie-restricted diets is actually muscle tissue, which is already

… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

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ZOOT Ultra 2.0 CRx Men’s Compression Socks White/Graphite, 4 – Men’s


As any professional athlete will tell you, maximizing your recovery is just as important as maximizing your training. However, Zoot’s new Ultra 2. 0 CRx Compression Socks strike two chords harmoniously at once. These socks feature an mmHg of 18-30, making them sufficient for recovery, without being to tight for active use. So, you’re able to lessen your recovery time before you even get there. The socks were constructed with ZOOT’s hallmark BioWrap fit, which provides anatomically designed areas of compression in order to stabilize your calf muscles and to support your Achilles tendon during exercise. After all, compression fabrics stabilize muscles in order to reduce damage during exercise. However, that’s only one part of the compression story. These socks provide a graduated compression with ZOOT’s new NanoGLIDE fabric. Graduated in its design, this material is made to compress the most at your foot and ease up as it gets closer to your calf. This forces blood flow from the bottom of your legs back to your heart. Essentially, this puts pressure on the muscles, arteries, and veins that are farthest away from the heart, ultimately forcing the body to circulate blood through narrower circulatory channels. So, almost like kinking a hose, it creates arterial pressure, and like when you finally release the kink, blood circulates faster to the heart. This accelerates recovery, by providing more oxygenated blood cells to the oxygen-deprived muscle groupings. On top of stellar recovering properties, NanoGLIDE helps to reduce blistering and hot spots at the toe box and heel. And to keep everything nice and cool, ZOOT placed its lightweight and highly-breathable AirZONE fabric atop the foot. The Zoot Ultra 2. 0 CRx Compression Socks are available in the colors Black/graphite, Black/safety yellow, Safety Yellow/black, and White/graphite and in the sizes Three, Four, and Five. Please note that sizing is based upon calf circumference, so we recommend that you refer to th…
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Price: 59.95

Nylabone Dura Chew Original Bone Dog Toy


Top Seller! Nylabone Chews are a long-time favorite of both dogs and their Pet Parents. Designed to let dogs indulge their natural urge to chew in a safe, healthy and tasty way. Several types and sizes available. Choose the size and flavor of Nylabone Chew your dog likes best and let him chew away. All varieties are designed to let dogs exercise their desire to chew. Strengthens the jaw in puppies, and helps prevent boredom in adult dogs. They’re flavor enhanced to be absolutely irresistible. Ingredients: Nylon, natural flavor. Sizing Guidelines The following sizing recommendations are only guidelines. Many little dogs are powerful chewers and may need a larger size. If your dog is in between sizes, Nylabone recommends choosing the larger size. Petite (3.5″) is recommended for dogs up to 15 lbs. Regular (4.5″) is recommended for dogs up to 30 lbs. Wolf (5.5″) is recommended for dogs up to 50 lbs. Giant (7.75″) and Souper (8″) are recommended for dogs over 50 lbs. Stock up on your dog’s favorites today and try something new, too! You never want to run out of Nylabones! All Nylaboneproducts are ASPCA approved

Price: $ 11.49
Sold by PetSmart

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