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As we age, there are conditions we fear and hope to never experience such as dementia, osteoporosis, diabetes, heart disease, cancer and Alzheimer’s.
But what if by preventing another dreaded condition, you could help prevents all the others. And what if it was easy, quick, cheap and painless. Would you give it a try?
Meet Janet Guenther an Edmonds Community College PE and health instructor. Fifty-five year old Guenther won first place in the Women’s Over 50 Competition at the national Emerald Cup Bodybuilding, Fitness and Figure Championships in Bellevue, Washington this past April.
She also won Vancouver's Natural Classic Overall Women’s Bodybuilding in 2008 and took third place at the Masters Nationals Bodybuilding Championships in Pittsburgh in 2007.
Guenther, who has Type 1 diabetes, has been bodybuilding for 25 years. Guenther's advise: the best defense against aging is a good offense.
So What's the Prevent All Condition You Need to Prevent?
Sarcopenia, Greek for poverty of flesh. Sarcopenia is the degenerative loss of muscle mass and strength associated with aging. And while protein, vitamins and all forms of exercise can ward off sarcopenia, weight lifting can snowball your efforts.
As we age, without activity, we lose five to seven pounds of muscle tissue every ten years. Worse, we are likely replacing that lean tissue with many more pounds of fats each year. It's a wonder our bodies can function at all.
You become frail and weak not by the aging process
but by the living process.
Over eons, are bodies developed with the intent to move it and use it or lose it. But as our species has "progressed," we have been moving it and using it less and less and losing it more and more.
Wasting away comes not from the years
but from the years of inactivity.
You may not want to devote the time and effort it takes to get a body like Guenther's but strength training can give you incredible power over your own independence for the rest of your life.
The really good news is that you can increase your strength by as much as 40% with regular weight lifting in just three to four months.
Go on the Offense
Here's how weight training - even just a 1 pound free weight to start - can improve your attitude and anti-age your body.
- Reduces fat tissue and increases metabolism
- Increases muscles mass and strength and balance
- Boosters blood to the brain and keep neurons active and health
- Decreases arthritic and other painful conditions
- Strengthens bone and protects them from osteoporosis
- Lowers the risk of heart disease and high blood pressures due to leaner muscle mass
- Helps manage diabetes by controlling blood sugar
- Improves confidence and energy
It's So 1..2...3... Easy
- Get a physical evaluation and doctor approval before starting
- Work with a trainer or self educate and develop your workout plan
I highly recommend Keeping Fit in Your 50s - Strength - Spend 30 minutes
- ***two to three days week (48 hours apart)
- *****doing one to two sets
- *******with 8-12 repetitions
- *********of 4-8 targeted movements
Never go to the point of pain. Pain is not your gain in weight lifting. Arthritis and other degenerative conditions may cause discomfort in your workout but take comfort in knowing they will ease with continued training.
The release of lactic acid can also cause muscle soreness so increase your water intake and mix up your routine so you aren't exercising the same muscles at each workout.
Read more about the many benefits of exercise and healthy weight loss at Good Life Fitness.
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