FITNESS OVER 50
FOR WOMEN
It's Never Too Late To Feel Younger and Improve Your Health. Achieve These Goals With Simple Exercises Illustrated With Explanatory Figures Will Be Much Easier
by Amanda Key
Copyright 2021 by Amanda Key
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Table of Contents
chapter 10: self training
Introduction
Life goes too fast. The older you get, the more you will realize how important it is to make the most of each day. So how would you like to slow down the aging process? While we can't go back in time, we can turn the years back on our body with exercise.
Research has shown that exercise can slow the physiological aging clock. That's right, training can keep you young.
And while cardiovascular exercises such as walking, jogging or cycling are important for heart and lung efficiency, it is strength training that provides the benefits that keep your body younger, stronger and more functional as every year passes. If you want to be live and independent for many years, this muscle strengthening workout will help you achieve just that.
Chapter 1: Benefits of weight training
Why should you start lifting weights? Aspect aside, there are many physical, mental, and emotional health benefits associated with weight lifting. In addition to improving your strength, an expected benefit that most people think of when it comes to weight training, there are numerous other physical benefits, such as increased bone density, metabolic rate, cognitive ability, coordination and stability, cardiovascular capacity, energy and cellular function, as well as reducing stress. All of these benefits help you feel strong both physically and mentally and help you the way you see each day. Below are the details and science that support each of these impressive benefits.
More strength. By lifting weights, you will develop the muscle strength needed to lift heavier objects inside and outside the gym. Think about how much easier tasks like carrying groceries and picking up your kids and pets with strong muscles would be! Having stronger muscles will also help maintain an upright posture and support the bone structure.
Increased bone density. Speaking of bones, many women are at risk of developing osteopenia or osteoporosis, the weakening of the bones with age. Weight lifting can help maintain strong bones as you age by increasing bone density. Working the muscles attached to the bones forces your body to lay down more bone-making materials, which strengthens your bones and increases their density. These are two great advantages in one!
Increased metabolic rate. Strength training will also result in more overall muscle mass, and the more muscle you have, the more calories you burn at rest. This is because muscle tissue burns more calories. This means that you will burn extra calories even when you are not exercising simply because you have more muscle mass.
Increased cognitive ability. Basically, strength training makes you smarter. Your brain has to function differently during strength training. It needs to remember movement patterns, know where your limbs are in relation to your body, and pay attention to the stimuli around you. This is a lot of work for your brain, especially if you are new to weight training. Therefore, it is a great way to train the brain. In addition to making you smarter, weightlifting also helps improve your mood and increases your self-esteem by releasing happiness hormones (endorphins) into your bloodstream.
Greater coordination and stability. Lifting weights and coordinating movements helps you gain better stability, coordination, and proprioceptive feedback (the way your brain recognizes where your body and limbs are during movements). This is useful for avoiding awkward moments or falling.
Increased cardiovascular capacity. Weight training may not sound like cardio, but it's when you train at an intensity that your heart rate increases. It is rhythmic in nature and repeat the movements of the exercises several times. In addition, the heart rate remains increased when passing exercises, i.e. performing back-to-back movements with little or no rest between them. This makes weight lifting a form of cardio (and a lot less boring than using cardio equipment!).
More energy. Weight lifting releases hormones in your body that signal your brain to wake up. These happy endorphins give you a natural energy boost. That's why many people like to lift weights in the morning or during their lunch breaks to get some energy before starting the day or getting back to work.
Better cellular functions. Weight lifting increases blood lactate concentrations, hemoglobin levels and the capillary / fiber ratio in cells. These increases allow cells to function more efficiently by causing blood to flow more fluidly throughout the body. With increased blood flow efficiency, the supply of oxygen and nutrients to the muscles increases and creates optimal cellular performance.
Stress reduction. Weightlifting helps you relieve stress by giving your brain and body a way to externalize repressed emotions. The hormones released when you exercise help your body counteract the hormone cortisol that causes stress. Plus, with weight lifting, you build confidence and self-esteem, which also reduce stress. So not only can you shed some weight to feel better and relieve tension, but you also get a healthy dose of stress relieving hormones to relax your brain and improve your confidence after training .
Identify your goals
Now that you know some of the great benefits of training, it's time for you to decide on a goal. Setting a goal drives personal motivation and satisfaction. First, you must start by choosing a goal that is deeply rooted in your "WHY". Your why is something that is very important to you. It is not something superficial or superficial. Rather, your WHY is something that has a personal emotional trigger associated with it - a deep internal motivation that is unique to you. If your goal does not have a WHY associated with it, you will be less likely to succeed.
