Strength Training for Women Over 50 + Full-Body Workout

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Strength Training for Women Over 50 Full-Body
Workout
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(No Transcript)
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• Exercise is good for everybodys body.
• Young, old, male, and female everyone can
  benefit from regular workouts. But what type of
  exercise should you do? In general, men tend to
  gravitate toward strength training, while women
  often prefer group workout programs and cardio. 

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• Of course, there are exceptions to this
  observation, and some men enjoy things like
  spinning and step aerobics, and there are plenty
  of female bodybuilders and powerlifters, even
  over 80, like the phenomenal Shirley Webb!
• But, in many cases, there is a workout division,
  and men and women tend to enjoy different kinds
  of exercise. 
• This is unfortunate because the type of workout
  you ARENT doing could be the thing you need
  most. 

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• If you skip cardio in favor of weights,
  your cardiovascular fitness and long-term health
  may suffer.
• On the flip side, if you do a lot of cardio but
  seldom lift anything heavier than your water
  bottle, you could become weak and susceptible to
  injury. 
• So, most people need to do cardio AND weights to
  achieve a decent all-around fitness level. 
• But what if you are a woman in her 50s?
• Is it too late to start strength training?

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• Should you just stick with yoga, Pilates, and
  Zumba? 
• Absolutely not! 
• This article explains the benefits of strength
  training for women over 50, reveals some of the
  best exercises, and provides you with a simple
  full-body beginner workout routine to follow. 

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The Benefits of Strength Training for Women Over
50

• Increased muscle mass
• Muscle mass tends to peak while you are in your
  early 30s.
• After that, muscles start to get smaller and
  weaker with every passing decade.
• This is a part of the aging process. 
• However, women tend to be more lightly muscled
  than men and experience a dramatic change in
  hormonal levels during menopause.

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• This means they tend to lose muscle faster and
  sooner than most men. 
• Lifting weights regularly will help preserve and
  even increase muscle mass as you age.
• Itll also help tone and condition your muscles,
  so you look and feel better. 

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Increased strength 

• Losing muscle means losing strength.
• While you probably have no interest in being able
  to lift massive weights in your 50s, being weak
  can have an adverse effect on many aspects of
  your life. 
• Muscle weakness can make everyday tasks more
  difficult than they need to be, from walking up
  stairs to carrying groceries to just getting out
  of bed in the morning.
• The longer you can preserve your strength, the
  longer youll be able to live an independent and
  fulfilling life.

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Stronger bones 

• Lifting weights doesnt just affect your muscles
  it also affects your bones.
• Like muscle mass, bone mass tends to decrease
  with age, especially during and after menopause.
• Left untreated, loss of bone mass can become
  osteoporosis, which is a medical condition
  characterized by weak, porous bones that are
  prone to fracture. 
• Combined with a healthy diet, strength training
  can help minimize and even reverse bone loss. 

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Weight control 

• Many women gain weight and fat during their
  50s.This is partly the fault of menopause and
  also the result of being less physically active.
• Middle-age spread doesnt just affect men! 
• Strength training increases muscle mass, which
  will have a positive impact on your resting
  metabolic rate.Also, lifting weights burns
  calories just as effectively as cardio. 

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Better balance and coordination 

• Balance and coordination tend to decrease with
  age.
• Balance is your ability to keep your weight over
  your base of support, while coordination is your
  ability to move and control your limbs. 
• Poor balance and coordination will increase your
  risk of suffering a fall.
• Unexpected falls can be catastrophic in older
  people and often lead to injuries and fractures. 

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• Lifting weights will improve your balance,
  enhance coordination, and reduce your risk of
  suffering a fall.
• And, if you are unlucky enough to take a tumble,
  having stronger muscles and bones will make your
  body more injury-proof.