Ladies, it is important for you to understand the importance of weight training. Too many of you don't do it because you are afraid of bulking up, and look at the free-weight area of a gym as the "men's section". When you think of weight training the image comes to mind of the hulking man with veins popping out, carrying around a gallon jug of water perfecting his barbaric yelp. Though there are a few of these characters lurking around the free-weight area, most are just regular people, men and women alike. Let me put your fears to rest and tell you why weight training is possibly one of the most important things you can do for your health, now and for many years to come.
Important Fact Number One: As you age your metabolism doesn't slow down, you do.
As we age most of us gain weight. The most common excuse given is that the metabolism slows down. Nope. Nada. Not true. What is really happening is two fold. ONE - you slow down. You are no longer chasing kids, working long hours, and involved in as many activities as you once were. You therefore are burning far less calories throughout the day as you once were, but as a general rule you are eating the same: therefore your calories in vs out are skewed the wrong direction. TWO - Sacropenia, (sacro meaning muscle and penia meaning wasted) a natural and progressive loss of muscle fiber associated with getting older. Muscle burns more calories than fat, and as our muscles atrophy we are naturally burning less calories. To keep this from happening it is imperative to keep those muscles big and strong.
Important Fact Number Two: You will NOT get big and bulky!!!
Let me repeat this again: You will not get big and bulky! In order to get large you have to have testosterone. Women do not have enough testosterone to get large. Heck, most men in order to get large have to have help with injecting extra hormones: a little word called steroids. When you see women who are freakishly large, they are taking the roids. Why do you think they have no boobs and their faces look masculine? It's the roids. Lifting weights will make you stronger, leaner, boost that metabolism and give you the toned look you are after. Who doesn't want that?
Important Fact Number Three: You will stay independent longer in your lifetime.
There is nothing you can do entirely to keep muscle loss from occurring as you age, but you can definitely slow it down significantly. Most seniors become dependent as they age because they are no longer strong enough to keep up with they regular activities of daily living and need help in accomplishing those tasks. They are not strong enough to lift, carry, bend over or even stand for very long. The longer you can keep this from happening to you the better. They have done studies with dependent seniors who were put on a light weight training program: they went from being totally dependent to being able to do many of the basic activities of daily living on their own. Keep your independence! Stay strong enough to be able to take care of your basic needs as you age. Slow down the muscle loss as much as you can.
Important Fact Number Four: Weight training will keep you bones strong.
Another age related fact in women: osteoporosis (a disease in which bones become fragile and more likely to fracture). The more stress you put on your bones, the more nature will build them up to sustain the weight: therefore any weight baring activity will make your bones thicker and stronger and protect you from injury.
Important Fact Number Five: Weight training will help you lose weight and get that body you want.
As mentioned in fact number one, muscle burns more calories than fat. The more fat you lose and muscle you gain the more calories you will burn just sitting in a chair reading a book. You will burn more calories naturally throughout the day and this will aid in weight loss. There is also no such things as "toning up". Really what you are doing when you get that "toned" look is losing body fat (so you are not flabby) and putting on muscle to tighten and lift the skin and body. When you look at someone with a saggy butt, it's because the muscle as become so weak that it just sags. The remedy? Building that muscle up, making it bigger, and lifting it.
You should aim for weight training three non-consecutive days a week, for 30-60 minutes. For general muscle fitness you want to aim for 2-3 sets with 10-15 reps in each set, of each exercise. So, for an example, if you are doing bicep curls, you will want to do 10-15 curls, rest for a minute or so, and repeat this 2-3 times. Your weight should be heavy enough that by the last set you are having a little bit of a difficult time, but light enough that you can finish with perfect form. Once that weight becomes too easy as you get stronger, move up to the next weight.
The other thing that is important to remember is muscle symmetry. Any time you work the front of your body, you must work the back to keep in balance. The bicep/tricep, Quads/Hamstrings, abs/back and so forth.
As you are getting ready to set your new years resolutions, and many of you will have lose weight and get into shape on that list, make sure you incorporate weight training into your schedule. It's important!
Important Fact Number Five: Weight training will help you lose weight and get that body you want.
As mentioned in fact number one, muscle burns more calories than fat. The more fat you lose and muscle you gain the more calories you will burn just sitting in a chair reading a book. You will burn more calories naturally throughout the day and this will aid in weight loss. There is also no such things as "toning up". Really what you are doing when you get that "toned" look is losing body fat (so you are not flabby) and putting on muscle to tighten and lift the skin and body. When you look at someone with a saggy butt, it's because the muscle as become so weak that it just sags. The remedy? Building that muscle up, making it bigger, and lifting it.
You should aim for weight training three non-consecutive days a week, for 30-60 minutes. For general muscle fitness you want to aim for 2-3 sets with 10-15 reps in each set, of each exercise. So, for an example, if you are doing bicep curls, you will want to do 10-15 curls, rest for a minute or so, and repeat this 2-3 times. Your weight should be heavy enough that by the last set you are having a little bit of a difficult time, but light enough that you can finish with perfect form. Once that weight becomes too easy as you get stronger, move up to the next weight.
The other thing that is important to remember is muscle symmetry. Any time you work the front of your body, you must work the back to keep in balance. The bicep/tricep, Quads/Hamstrings, abs/back and so forth.
As you are getting ready to set your new years resolutions, and many of you will have lose weight and get into shape on that list, make sure you incorporate weight training into your schedule. It's important!
