As it has been stated here before, we start to lose muscle mass after 30 years old. The best way to combat the affects of muscle loss is through weight training, which should be a part of your weekly exercise regimen. Below is information on weight training for women Over 50.
As we age, losing muscle slows our metabolism. Since weight training adds muscle, it helps to burn fat. Also, the older we get, there is increased risk with falls. Weight training helps with strengthening bones.
Below are some general rules to keep in mind especially if you are a beginner:
1) If you are 50 – 59, use weights 7.5, 10, 12.5 and 15 pounds
2) Squats / presses = use heavier weights and over time increase weights to 20 and 25 pounds
3) Triceps = use lighter weights
HOW MUCH WEIGHT SHOULD YOU USE?
Use a weight you can properly lift for 8 – 15 reps
HOW MANY REPS SHOULD YOU DO?
For most people, it works best to do a total of 3 sets of exercises targeting the same basic set of muscles for 8 – 15 reps.
HOW OFTEN SHOULD YOU WEIGHT TRAIN?
Beginners = 2 times per week for first month
After 1st month = 3 – 4 times per week
When working out, use 48 – 72 hours of rest in between to allow recovery for the muscles. However, if you want to train daily, spread out the muscle groups. For example, chest workout one day, arms another day, etc.
You should warm up muscles before lifting and cool down and stretch after muscles are warmed up or at the end of the work out.
SAGGING ARM SKIN
You may have seen it – the sagging skin underneath your arm. You may call it the “bat wing”. If you have it, you may find it particularly annoying if you continue to eat healthy and lose weight, but you still have the flabby arms. Even though this may occur, there are ways to combat this issue and it is through arm exercises.
At some point in our 30’s we start to lose muscle mass. When that happens, areas of the body may start to sag including the area under our arms. However, this happens more commonly with women than men. Why? Because men have a higher percentage of lean muscle mass than women.
REASONS FOR THE SAGGING SKIN
There are a variety of reasons for women to develop sagging skin:
1) Weight gain then weight loss
2) Lack of exercise
4) Gravitational pull
If you have gained weight, then lost it, this can cause the skin to stretch resulting in the sagging skin. Also, if you have not done exercises that focus on that area, sagging can occur.
As we age, the cells in our bodies start to break down, lose strength, and are not as healthy as they were when we were younger. That is where exercise plays a role.
HAVE THE CORRECT FORM
Having correct form when exercising is important. Therefore, to make sure your form is correct when first starting out, you may want to exercise in front of a mirror, if it is available. Looking in a mirror will help you obtain the right form to get the desired results of the exercise as well as prevent you having injuries.
Remember to consult with your doctor before starting an exercise program
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