Ms Bea, a stout, middle aged woman of many interest, one of which is photography another is lifting weights. Unusual for a woman of any age, lifting weights. "I tried it once in a previous effort at working out," she said.
Ms Bea is not a body building, weight lifting, female version of Arnold. Her interest was based on therapy in recovering from an injury.
However, like many who start an exercise program, Ms Bea relapsed into inactivity... or perhaps it was just a long "Time Out." At any rate, she's back.
Strength training in general and lifting weights in particular is not an exclusive locker room for men. Women train as well, however records from the Center of Decease Control and Prevention, show that less than 18 percent of women over 45 engage in some form of regular strength training. By age 65, the percentage falls to 10 percent and slides further with age. Records date to 2004, last available figures.
But there are compelling arguments for why women in particular and men over 50 should practice some form of strength training at lease twice weekly, sites Elizabeth Quinn, an exercise physiologist and fitness consultant to About.Com.
Numerous studies show that strength training helps to lose body fat, reduce the risk of injury, decrease the risk of osteoporosis, reduce the risk of heart disease and diabetes.
A reduction in muscle strength is part of normal aging but some of it is due to lack of use. Muscle mass can be restored, even to some degree among the elderly, through training.
Upon her return to active training, our friend, Ms Bea, stands to benefit from Quinn's list of 10 reasons why women should strength train, which include becoming stronger but not gaining bulging muscles. Women have less muscle mass than men and produce much smaller amounts of testosterone, a hormone needed to build muscle. In short, bulk ain't gonna happen, under normal conditions, no matter how strenuous the effort.
Ms Bea has another interest that should help develop a healthy fitness life style. She kinda-sorta likes to hike.
"I guess you can call it that," she said. "Sometimes I stop the car and take a picture of something that catches my eye. Sometimes I have to walk a ways (hike) to get to it."
A complete fitness routine includes not only strength but cardio exercises as well.
Benefits of moderate cardio activity like hiking, volleyball, shooting baskets, and water aerobics, contribute to improved endurance, and like strength training, cardio benefits include weight loss, increased bone density, stronger heart and lungs.
St.Louis has a number of scenic, easy striding, beginner hiking trails.
Ms Bea's interest in photography can encourage nature trail hikes which in turn benefit photography. A perfect health and wellness symbiotic relationship.
Thrown in strength training and Ms Bea has the makings of a life long fitness routine that covers her natural interest and abilities.
Myths of women weight training: http://bodybuilding.about.com/od/womensfitnesstopics/a/womenmyths.htm
Healthy Aging: http://www.todaysdietitian.com/newarchives/121610p18.shtml
American College of Sports Medicine, Exercise for older adults: http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2836
great insight on strength traning and not building(HE) muscles during the process.
ReplyDeleteVery interesting blog. It feels like you were talking to me. I can identify with both people. We know the value of exercise and strength training, but doing it is another issue until something happens to make us do it.
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