Most women know they need aerobic exercise to keep fit, and many +40 women are actually pretty good about doing some regular walking, etc. to keep their hearts and lungs fit. Many of us are also attend to our 10,000 steps per day guidelines for overall physical health, as well as other exercise programs at either the gym or an at home routine such as my AARP 15 minute overall fitness program they recommend for minimum all over fitness. However, more and more information is available to suggest that weight lifting may be the greatest benefactor to physically "Rocking Our Age". Of course, women who regularly engage in a fitness program at the gym have a heads up for a strength training program. Many of us do not belong nor wish to do our exercise program at a gym.
Before I continue, I want to post a disclaimer; On this post I want to make it perfectly clear that absolutely no person should engage in a weight lifting or strength building program without consulting their personal medical doctor(s). There is simply too great a risk of physical injury, especially for people who are not in top physical shape now or who may be hampered by physical limitations based on age or disability. I will post the generalizations recognized by most of the literature I have read or in an audience regarding this health issue, but that is all. No physical and medicinal information should be acted upon without discussion with and must be approved by the reader's doctor (s). Do not rely upon advice given by employees of health or sports clubs as the employee may or may not have appropriate credentials for dispensing advice. I am NOT a health professional, and this information is just that, information gleaned from a variety of articles, and should never be acted upon without advice from your personal physician(s)!! I have absolutely no recommendation except for dispensing the information a woman should consult with her licensed medical doctor(s) regarding the advisability of beginning or beginning such a program. (There, I have posted my disclaimer..)
According to several sources (medical and sports professionals), most of us do not engage in strength building for several reasons, one of the greatest fears is "bulking up", and "looking like a man". Several sources say that this cannot happen, but most of us have seen an example or two of women who are obvious weight lifters, etc. I don't want to look that way, either. I do know that many of the female "body builders" do take diet additives such as steroids to accomplish this but I have also seen women who are more "buff" than I want for my body. I believe the key factor here is how much is too much?
My greatest fear is hurting myself. I have actually hurt both of my rotator cuffs which had to be surgically repaired; I have a relatively weak upper body (okay, I know: I'm working on it!!) I have been (reasonably) consistent about doing some push-ups every week, but I feel I need to practice my overall strength exercises, and I am trying to learn as much as I can because I want to do this all at home, not at a gym. Although I am not particularly self conscious (another fear many women have at a gym), I don't like waiting for equipment, nor am I particularly handy with machinery...and I don't like prepping them after use by other members; my regular exercising programs have to be at home to fit into my life.
The major reason most women do not focus on building their strength is a lack of knowledge as to how important strength training is. Most of the focus on physical exercise has been on aerobic motion and endurance (loength of time, etc.). According to all I have read (and heard lately), maintaining body strength is just as important, if not more so to "Rock Age".
The major acknowledged benefits of strength building exercise is an increased metabolism and the resulting fat burn, toning and sculpting for a healthy set of muscles, (and looking more youthful). According to medical professionals, building muscle also accounts for significant drops in blood pressure, holding off or preventing heart disease and diabetes, and building stronger bones. (Bone breakage is a major health hazard in the senior population, mostly as a result of weak bones). I, for one, am vowing to increase this activity.
BTW, I weighed 132.1 this morning! (I weighed a day early, so I wouldn't forget to post..gives me incentive) I have lost 1.8 pounds this past week; I still have 8.2 to go to reach my goal....very much like a tortoise, but I plan on getting there!..
......Geneva...............RockMyAges@aol.com....................
The major reason most women do not focus on building their strength is a lack of knowledge as to how important strength training is. Most of the focus on physical exercise has been on aerobic motion and endurance (loength of time, etc.). According to all I have read (and heard lately), maintaining body strength is just as important, if not more so to "Rock Age".
The major acknowledged benefits of strength building exercise is an increased metabolism and the resulting fat burn, toning and sculpting for a healthy set of muscles, (and looking more youthful). According to medical professionals, building muscle also accounts for significant drops in blood pressure, holding off or preventing heart disease and diabetes, and building stronger bones. (Bone breakage is a major health hazard in the senior population, mostly as a result of weak bones). I, for one, am vowing to increase this activity.
BTW, I weighed 132.1 this morning! (I weighed a day early, so I wouldn't forget to post..gives me incentive) I have lost 1.8 pounds this past week; I still have 8.2 to go to reach my goal....very much like a tortoise, but I plan on getting there!..
......Geneva...............RockMyAges@aol.com....................
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