rp_blog-fitnovatives-100514.jpg

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)

What is an Exercise Stress Test Explained Simply by Dr.Sal.

[wpramazon asin=”B0008JHBM8″]

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…
List Price:
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


You May Also Like These Topics...

Yoga: The Alternate Routeto A Stress-free Street

If you are searching for a proven means to attain a healthy body in a healthy mind, then this time-tested system is for you. It is intensively researched and molded into a combined system by the Indian gurus down the ages. Be it spiritual, mental or physical, this technique can be practiced by anybody at […]

The Renowned Conditioning Styles Of The The Latest Mari Winsor’s Pilates Method Workout

With Mari Winsor’s Pilates Method becoming 1 of the greatest maturing types of exercise methods it has picked up oodles of attention on television, Radio and even from movie stars like Daisy Fuentes. In view of the fact that Mari Winsor’s Pilates Method was initiated by Joseph Pilates, a German National, there have been a […]

A Trainer’s Must-have Equipment List

Whether you’re a newly certified trainer or a seasoned trainer who is considering going solo, you’ll need a few pieces of fitness equipment to get started on your training journey. Although there are hundreds of body-weight exercises you can do with your clients, you’ll want some tools to keep them excited and challenged. You can […]

Three Basic Factors To Sexy Abs!

<img style="float:right;margin:5px 0px 5px 10px;" alt="English: Pulldown exercise, which strengthens the arms and back Français : Formation de résistance par un vieillard, Hollywood Русский: Пневматически регулируемая тяга на тренажёре для пожилых, Голливуд" src="//upload.wikimedia.org/wikipedia/commons/thumb/d/dc/UPSTREAM_FITNESS-7.jpg/350px-UPSTREAM_FITNESS-7.jpg”> There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which […]

Tags: , , , ,
Previous Post
back2e
Healthy Lifestyle

Healthy Lifestyle Could Prevent Nearly Half Of All Diabetic Pregnancies

Next Post
rp_Products9365-288x387-7125.jpg
Running

Hill training benefits distance runners

Leave a Reply

0 Shares
Tweet
Share
Share
Pin