Women, Strength Training And Aging

By Gail Edgell – owner of Inside Out Wellness

Many women question the benefits of strength training exercise as they get older possibly because they lack the knowledge of the major benefits that this form of exercise could provide them.  Many women over the age of 30 don't really think about getting older until they get closer to age 50 when the body really starts to change.

What really happens to your body?

Starting at around age 30 women lose approximately 7 pounds of lean muscle mass during each following decade of life. This loss used to be blamed on the aging process, but research has now proven that it is the result of a sedentary lifestyle and lack of vigorous physical activity. This loss of muscle mass leads to weakness, frailty and increased risk of life threatening diseases. Regular exercise is needed to keep the immune system strong and healthy.

It is recommended that women over the age of 30 should engage in regular strength training at least twice per week to preserve and protect lean muscle tissue. It doesn't matter if you're 30 years old or 70 years old. If you don't work at keeping your lean muscle tissue, you will lose it along with your strength and ultimately your independence.

Strength training benefits are improved muscle tone, stronger bones, joints, tendons and ligaments.  Strength training even helps to prevent accidents, injuries, and sickness.

Strength training can increase metabolic rate by up to 15% which is critical for body fat loss and long term weight control. Without the correct exercise program a woman will lose about 5 percent of her metabolic rate (the rate the body burns fuel) every decade. This leads to less energy, vitality and less desire to be active. This is the start of the downward spiral of accelerated aging.

A proper strength training program must be included and performed a minimum of twice per week working the major muscle groups at the correct intensity level. This is the fastest most effective way to reverse these unacceptable changes. Don't think of it as an option, it isn't. It is a necessary part of our lives if we want to remain fit and healthy.

Gail Edgell is certified personal trainer with 17 years of experience.  She is the owner of Inside Out Wellness, where she helps busy people finally answer the question, what exercise is best for me? Contact Gail at gedgell@insideout360.com or call #888-WELL-360.  To get your free report - Seven Tips to Improve your Health and Wellness go to www.insideout360.com.