Most adults lose 5-7 pounds of muscle every decade. Some even lead to a disorder called, sarcopenia, where there would be a reduction of muscle size and strength. Though sarcopenia could also result from several factors like inadequate protein intake, loss of muscular and physical activity, a result of injury or illness; many middle-aged women are still affected by this muscle loss. Good thing there are ways to elude this body disorder, and one of them is following a well-planned exercise of strength training.
What is Strength Training?
Strength training (also known as resistance exercise) is improving the muscles mass by doing exercises that causes the muscles to constrict against external resistance that could increase muscle strength, tone, and endurance. The external resistance may come from materials with weight or force such as dumbbells, bricks, bottles of water, rubber exercise tubing, own body weight, or anything that causes muscles to contract.
How Strength Training Improves Muscles?
Strength training results to microscopic tears or damages of our muscles, which in turn are quickly repaired by the body. Once the muscle cells regenerate, they grow stronger and with added mass. The process of breaking down of muscle fibers is called “catabolism”, while the repair of muscles is called, “anabolism”. Many processes in the body require catabolism, or breaking down, before the initiation of repair or regrowth. After the resistance training, factors like testosterone, growth hormones, proteins, and other nutrients help to repair the muscles and make them stronger.
Benefits of Strength Training
Keep a Youthful Body
At this point, maintaining a healthy diet doesn’t seem enough to achieve a lean figure (and maintain it!). Strength training could be a great help to effectively shed off weight and maintain a bikini-ready body. A recent study from Arizona State University has proved that a woman who follows strength training for at least 3 times a week burns more calories that could help her maintain weight, with less fats and more muscle mass.
Lose Weight, Less Struggle
Aside from strength training could help maintain a fit body, it could also improve the metabolic rate. Every decade, as we lose muscle tissue, our metabolism also decreases by 5%. This slower metabolism is responsible for unexplainable weight gain in middle-aged women who consume the same amount of calories but cannot burn the equal amount we intake. Strength training slows down the decrease of metabolism by allocating the consumed calories to the muscles. Each day, in able to maintain a pound of muscle the body requires 35 calories, while only 2 calories to maintain a pound of fats. Therefore, in doing strength training, we need calories as a source of energy for our muscles. This way, the need for constant dieting to maintain the aspired weight could be avoided as well as cosmetic surgeries, diet supplements, or special foods.
Prevention from Diseases
Strength training could help reduce severity and frequency of several chronic diseases like arthritis, obesity, heart illnesses, and diabetes. This type exercise helps lubricate and nourish the joints, while also strengthening the muscles around the joints that results to better support. Resistance exercise also helps for the improvement of glucose metabolism as metabolic rates are improved due to the energy used by the muscles.
Leaves Real Happiness
Strength training improves mood as it elevates the endorphins in the brain (natural opiates produced by the body) that gives you a dose of happiness. Resistance exercise is also proven to be anti-depressant and would help you to have better sleep and adequate rest, therefore leading to a better quality of life.
Helps Menopausal Women
Resistance training helps women before and after menopause that might be affected with osteoporosis. Osteoporosis is a type of bone deterioration that has affected tons of middle-aged women. Strength training could help in bone deterioration by increasing bone density together with adequate calcium intake. Healthy bones are created through continuous rebuilding process as osteoclasts that break down the bones are replaced with osteoblasts that build new denser bones. To stimulate the production of osteoblasts, more than the usual loads or pressure on the bones is needed. Strength training is a good way to stimulate osteoblasts that results to building of healthier and stronger bones that are less likely to fracture.
Strength Training Programs You Can Do At Home
One great thing about strength training is you can do it anywhere, even at your own home without depending on gym equipment that requires you to allot time and get between your busy sched. Accompanied with lots of fun, strength exercises could also give you a satisfying feeling of youth as you sweat away those toxins in your body, and will let you witness its effect in your figure in just several sessions. It will leave you a better posture, with toned muscles, fit figure, and additional teen-like energy without spending too much. Here are some fitness experts and sites that could help you on your training at home:
Kelli and Daniel are a great couple. They believe fitness should be accessible to everyone, everywhere, regardless of income level or access to a gym. They offer hundreds of free effective videos, give tips on meals, nutrition and more. They also have 4 or 8 week programs that you can buy for a small amount. Fitness Blender has grown to reach tens of millions around the globe.
Darabee is also one of the phenomenal sites for people who desire to be fit and healthy. With the collaboration of passionate experts on fitness and workouts, they have put up a site that is free for all. They offer different kinds of programs, which they have uniquely designed and tested to people. From strength training, martial arts and running, the list that you could choose from to fit is vast, and free!
Melissa is one of the most reliable trainers that you could find in the web. She provides the readers a vast list of workouts, whether for strength training, cardio, and even some health and fitness tips that urge people to stay lean. What’s more amazing? She offers all of her works for free! While making you feel you have your very own fitness trainer at home. Read more about her on our article here.
Debra is a member of National Speakers Association and has been urging people through her speeches about the importance of health and fitness. For 25 years, Debra as being a Certified CoachU Graduate has been coaching individuals and groups from around the world about wellness, and many other areas like career and businesses. She also has her very own YouTube channel that focuses on women over 50; providing women variety of workouts and tips to aim what she calls, “second fifty”. Read more about Debra here.
Watch Debra’s 9-Minute Video Telling What Every Woman Over 50
Do you do any strength training? At home or in a Gym? How do you feel? Share your experiences with us below!