Good advice for Women Healthly Muscles!
Maintaining Muscle Mass As we age Is Very Important
As we age muscles start to shrink in size, become less strong and lose their aerobic capacity. The biological role of the muscles is more than about the ability to move. The body's muscles are also the carers of keeping the metabolic system intact. Further, the maintaining of the muscle mass assists protect against metabolic and hormonal decline, and things like obesity, diabetes and cardiovascular disease.
Looking after the body's muscles enhances the cognitive function and can slow the aging process. Note! Once muscle loss sets in, the body's health will decline. The losing of strong healthy muscles equates to a loss of physical energy, and of course a gain excess weight, the body is more vulnerable to disease, and the aging process is accelerated.
When people are younger, muscle is plentiful, but as the body ages the maximum strength of the muscles does decline, by the time 50 turns up, somethings get harder to do. It is interesting to note that research has found that aging muscles do require work and need to be kept in shape. Keeping in mind that muscles do not respond as fast when the body is over 50. So care needs to be taken when re building muscle, those over 50 do not want to generate scar tissue and this can happen with excessive exercising after periods of inactivity.
Benefits of Muscle and Strength Training
Keeping muscle healthy is not the only benefit that's gained from doing a little regular exercise. A short daily muscle work out will help preventing heart disease and osteoporosis. So, in short the stronger the muscles the more calories burnt and the consuming of the calories continues around the clock, including times when the body is resting and sleeping.
There are a number of benefits about weight training for women 50 plus which far outweigh those women that just choose cardio.
Many women who take exercise seriously spend a lot of time in the gym working on cardio exercise, and a lot less time with resistance training.. cardio exercise is important but resistance training challenges the body more.
Explore the options, while there are specific women only fitness centres not everyone wants to go to a gym, many women these days prefer to exercise from home. Keeping in mind that it is important to allow your body and mind to grow rather than just working at the same routine without progressive resistance.
Lose body Fat
It has been found that the average woman who strength trains two to three times a week for two months will GAIN almost 1 kilogram (2 pound) of muscle and the good news is - LOSE 1.5 (3.5 pounds) kilograms of fat. As lean muscle increases so does the resting metabolism, thus the body burns more calories and that goes on all day long, for each kilo of muscle gained, the body burns 35 to 50 more calories each day.
Gain Strength Without Gaining Bulk
To contrary belief woman do not gain size when strength training - Women have 10 and up to 30 times LESS hormones than men, so while women develop muscle tone and definition they will not normally gain size from strength training.
Decreased Risk of Osteoporosis
Weight training assists in the defending against osteoporosis by increase spinal bone mineral density by up to 13 percent over a six month period. Putting the weight training together with the correct amount of dietary calcium, is a great defence against osteoporosis.
Potentially Reduce Risk of Injury, Pain and Arthritis
Cardio exercise also helps reduce risk of injury, pain and arthritis but strength training builds stronger muscles, and at the same time builds stronger connective tissues and increases the body’s joint stability. Thus acting as a reinforcement for the joints, helping reduce or prevent injury.
Reduce The Risk of Heart Disease
Weight training mixed with a little cardio exercise will improve cardiovascular health in a number of ways, lowering LDL know as BAD CHOLESTEROL and increasing HDL known as the good cholesterol Weight training will also help in lowering blood pressure. HEART HEALTH
Reduce The Risk of Diabetes
It is potentially good news as weight training moves and strengthens the body and in doing so increase blood flow which may intern improve the way the body processes sugar, allowing the body to process sugar better may reduce the risk of diabetes.
Improve Attitude and Fight Depression
Potentiality 10 or more weeks of strength training can reduced clinical depression symptoms, as the mind is activate and directed on building strength, confidence grows a result of their weight training, all important factors in helping fight depression.
Increases Physical Strength
Increasing the strength makes life easier, things like lifting, bending, getting in and out of the car, carrying groceries, gardening, all things will improve, lessening the dependent from others for assistance in daily living. As maximum strength increases, daily chores and routine exercise will help save injury. Even a small amount of weight training can increase a woman's strength by 30 to 50 percent and it should be noted that women are able to develop their strength at the same rate as men.
Improve Athletic Performance
For those that play sports, strength training without doubt improves athletic ability. Golfers are able to physically increase their driving power. Snow Skiers can improve their technique helping reduce injury. Swimmers become more confident in the water. Push bike riders are able to ride for longer periods of time with less fatigue. Regardless to what sports played strength training will improve the overall performance as well as decrease the injury risk.
Please Note: No medical information is published on this website and articles show are not intended as a substitute for informed medical advice and the reader is advised not to take any action before consulting with a health care professional.
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