Senior Citizens Who Exercise & Follow Sound Nutritional Practices... Live Longer!
Older women must seriously consider proper exercise and dietary habits. Many older women question the benefits of strength training but a lot of research has proven the vast physiological and psychological benefits of weight training exercises when added into a general healthy fit lifestyle. It's unfortunate, but many women over the age of thirty don't really think about the effects of getting older until they get closer to age fifty. But research has shown that the sooner you start to take action against the effects of aging, the better. So with this information it would appear that weight training in combination with proper nutrition, as you hit thirty years of age, is very important. Don't you think that it would be great if you were capable of doing the many leisure time activities you want to, regardless of your age?
"Strength Training May Be The Missing Ingredient For Older Women!" For all older women, and by older women it means any woman over the age of 30, in addition to regular cardiovascular exercise, many health professionals recommend that all older women engage in regular strength training. Now here's a summary of some research on the topic of older women and strength training:
Muscular strength and endurance can increase significantly in women who are older through participation in a resistance-training program.
Lean muscle in women who are older may adapt better to heavy resistance training (weight lifting) by increasing muscular strength and size. Some of the improvements occur similar to the improvements in women in their late teens and early twenty's. Wouldn't we all love to have the firm attractive body we had at that age?
Some women who are older who walk with the help of walkers can improve lean muscle mass and strength that's needed to walk without the use of a walker or cane through regular strength training.
When compared to a group not strength training, the group that was improved strength and lean muscle while at the same time lost body fat. The other group did not realize the same gains.
Reports suggest that women who are older engaging in a regular strength training program can more than double the strength in their leg and hip muscles in just a few weeks.
Reports suggest that women who are older who combine strength training with moderate cardiovascular exercise can improve walking ability by more than 10% and stair climbing ability by nearly 30%.
Lean muscle size in women who are older and who strength train has been shown to increase 13.9% (biceps muscles) and 22.6% (forearm muscles) in as little as 12 weeks.
A couple of the factors that cause aging in all of us include: a lack of weight training exercise and poor nutrition. It is believed that a regular strength training program can make up for some of our short-comings in these areas.
Reports suggest that the type of exercise mentioned here has shown to be more effective at weight-control and reducing unsightly body fat in women who are older than just cardio exercise alone.
"Exercise & Proper Nutrition May Stop Lean Muscle From Wasting Away In Older Women"
It doesn't matter if you're 30 years old or 75 years old. If you don't build muscle, you'll lose muscle. For many years, fitness was a term applied only to aerobic and flexibility exercises for everyone under the age of 30.Exercise, fitness and nutrition programs have often disregarded the importance and usefulness of fitness for women who are older, regardless of age.
Strength training helps older women to increase the range of movement, increase lean muscle, strengthen bones, muscles, tendons, ligaments, improves your ability to do everyday, improves health, helps prevent accidents, injuries, and sickness, and speeds rehabilitation.
Strength training helps older women tone, shape and strengthen muscle fibers, minimizing the "fatty marbling" within the muscle that results in a flabby, weak muscle.
Equally as important, having more strength and endurance makes daily activities easier and less tiring, thereby increasing or maintaining stamina.
In addition, not only will women increase lean muscle mass and overall body strength, but the benefits of exercise also include increased metabolic rate and increased bone density.
Women can then perform more work without tiring and are less likely to sustain fractures resulting from osteoporosis conditions.
"Fitness And Slowing The Aging Process" So, what happens when the body you once knew begins to acquire a different shape and doesn't respond to activities and physical exertion as it once did when you were 20 years old?
Unfortunately, you cannot change the fact that you will age, but women can control, to some degree, the rate at which age happens. Some people unwisely decrease their activity as they age, assuming it’s proper to grow old gracefully. Unfortunately, they grow old ungracefully, with substantial limits on their mobility, self-reliance, and quality of life. The end product is suffering from the ills of growing older.
Starting at around age 30 you will lose approximately 6.6 pounds of lean muscle mass during each decade of life. Numerous studies indicate that muscle mass may decline by 20% to 40% in people who do not get the proper nutrients. If you are going to effectively slow down the aging process, then proper resistance exercise needs to be performed on a regular basis while at the same time getting all of the nutrients your body needs.
The few minutes you spend on your health and fitness a few days a week in the form of strength training, following a proper nutrition plan and adding in a supplement to eliminate any nutrient deficiencies will benefits you every hour of your day and night, awake and asleep in the years to com.