Benefits Of Weight Training For Female Baby Boomers

Benefits Of Weight Training For Female Baby Boomers

Benefits of​ Weight Training for Female Baby Boomers
With the​ onset or​ conclusion of​ menopause,​ women will experience changes in​ their body shape,​ size and overall energy level. Women may not be able to​ avoid menopause,​ but with the​ right exercise program,​ they can avoid some of​ the​ physical changes that go along with it.
Exercise for Weight Loss
Regular weight training can help take off some excess body fat,​ increase muscle mass and increase the​ metabolic rate. This means their body will burn calories at​ a​ faster rate. in​ order to​ lose weight by exercise alone,​ you need to​ burn an excess of​ 500 calories per day or​ 3,​500 calories per week to​ lose 1 pound. I ​ have had the​ best response with clients that practice a​ combination of​ watching their caloric intake and exercising.
The actual amount of​ time it​ would take you to​ burn all those calories depends on​ how much you weigh,​ your chosen activity and the​ intensity of​ exercise. it​ is​ important to​ exercise daily. Aim for 30 60 minutes of​ exercise per day. Consistency is​ necessary if​ you are really serious about losing weight. Gradually increases your intensity as​ you get more physically fit.
Exercise for Your Bones
Fighting bone loss is​ another great reason to​ start lifting weights. Early in​ the​ bone loss process,​ you may not see any signs,​ but eventually it​ can lead to​ broken bones,​ the​ disfiguring dowager’s hump,​ loss of​ height and certain types of​ back pain.
Throughout life,​ your body loses bone. New bone grows to​ replace lost bone. the​ rate of​ new bone growth changes as​ you age. Young adults reach their peak bone mass between the​ ages of​ 25 and 35. That is​ when your bone is​ the​ strongest. From about 35 years and older,​ bone mass slowly declines. a​ rate at​ which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle,​ weightbearing exercise and proper eating can significantly slow down the​ rate of​ bone loss.
Weightbearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the​ muscles around them. Building muscle strength will make you less prone to​ injury.
It is​ important to​ have the​ right strength training program that includes all of​ the​ major muscle groups. For the​ upper body this includes the​ back,​ chest,​ biceps,​ triceps and shoulders. For the​ lower body,​ the​ quads,​ hamstrings,​ calves and gluteus maximus should all be targeted. and don’t forget the​ abdominal and lower back muscles which can improve posture,​ help relieve lower back pain and assist in​ everyday movements.
Remember to​ start slow and gradually increase your weights. I ​ recommend two to​ three times per week,​ performing each exercise for at​ least two sets for 10 to​ 12 repetitions and a​ 30 45 second rest in​ between each set. Make sure stretching is​ included in​ the​ workout with each muscle group.
Be patient with yourself. You won’t achieve significant gains in​ the​ shortterm. Exercise needs to​ be a​ part of​ your lifestyle,​ not just a​ shortterm activity for a​ limited period of​ time. You are never too old to​ start exercising. You decide how active you want to​ be. the​ payoff of​ an active lifestyle is​ certainly worth the​ benefits. Ask anyone who is​ active. For more information and tips on​ exercise,​ go to​ http//www. easyexercisetips. com

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