Strength training is one of the best tools for preventing osteoporosis and maintaining weight – it can slow the metabolic decreases, muscle loss, and weight gain that normally occur in middle-aged women.
Unless you exercise to counter muscle loss, fat replaces muscle resulting in about 1/3-1/2 lb muscle mass lost each year after age 35. To make matters worse, as you lose the muscle tissue, your metabolism also decreases. One of the best strategies to prevent muscle loss is to burn more calories, at work and at rest, by adding or increasing resistance and strength training.
Combating the Muscle Loss
In addition to reducing obesity, strength training reduces signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, back pain and depression.
Many women don’t realize the importance of strength training and its link to high bone mineral density. Combining adequate amounts of calcium in the diet with progressive high-intensity resistance training is the best preventative strategy for osteoporosis.
For improving muscle strength, bone density, balance, disease prevention and fat loss, pumping iron is now a proven prescription. If you can’t get to the gym, there are lots of alternatives to support your efforts at incorporating strength and resistance training such as videos, podcasts and books.
Keeping Track to Maintain Fitness Goals
It is helpful to keep a journal or a recording of how much you actually exercise each week. Tracking the amount and type of exercise is not only motivating, but also encourages incorporation of a variety of exercises. With a log, you can clearly see if you are lacking activities that support bone health such as strength training. Try using the Get Primed! Exercise Log for a month and see the benefits of tracking your activities to meet your fitness goals.
Send along any suggestions for modifying the Get Primed! Exercise Log and we will send you a customized version.
