Strength Training after 50!
Why do you want to lift weights after 50?
I started lifting weights again. It is so nice to not wake up with low back pain anymore, and finally my frozen shoulder went away once I began weight lifting.
Here are a few more reasons to start lifting weights. You can use free weights, machines, kettle bells, or your pet! This is especially important for women because we are generally more prone to weight gain, depression, and fatigue/thyroid issues.
I will keep this brief. A pound of muscle is a lot smaller than a pound of fat. When you strength train you make more muscle, and fat starts to burn away, and your clothes fit better.
Strength training builds up and strengthens your bones. Studies show that strength training increases bone density. It also decreases your chances of getting injured and breaking a bone if you do fall. It helps support better balance. When you are stronger, and you have to lift a piece of furniture, or pick something up off the floor (which seems farther and farther away as we get older), it is not going to be a problem.
Strength training burns fat. When you make more muscle, it burns more calories. If you strength train with high intensity interval training also known as HIIT, it will increase your human growth hormone levels exponentially. This will give you more energy, and you will have hormone levels on par with levels you had when you were younger. This hormone drops off as we age, and high intensity training can increase it up to 700% !
Exercise increases insulin sensitivity, which is going to prevent diabetes. Lower levels of insulin will keep your body less inflamed in general, and support a stronger thyroid and adrenal functionally.
Exercise increases your mitochondria. Mitochondria is the part of your cell that provides cellular energy. So more mitochondria means more cellular energy.
Then if you throw in some cardio walking, biking, or get on the
Precor machine after strength training. This will increase your circulation and heart health. It is best to do more aerobic exercise after weight loss to increase fat burning.
Exercise helps brain health and improves your mood. ( as I write on this gloomy February day)... Your brain does better with more circulation and better insulin sensitivity.
There are some great cell phone APPS that show you what to do and how to do it so you do not have to figure that out. There is no excuse. You can even do some of the exercises in 7 minutes. There is an exercise APP called "7 Minute Workout".
Start slow and work your way towards better health and quality of life!
Practice & School
Dr. Kate Klemer
Divine Structure School and Practice
108 Main Street
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