Strength Training for Older Women: Its never too l
Strength training has a variety of benefits for individuals belonging to all age groups. It is the use of resistance opposed to muscular contraction and plays a vital role in developing strength, endurance and flexibility. There are various types of strength training exercises that use the force of muscles against other forces such as free weights, weight machines, resistance bands etc. to develop muscle strength and endurance. Strength Training for Older Women is a specialized branch of strength training that aims as improving the overall health and longevity. Most strength training exercises use the force of muscular contraction against resistance and elastic or hydraulic forces. It is a combination of various exercises belonging to the field of weight training, resistance, flexibility training and isometric exercises. Strength training sessions performed for 2 to 3 times a week for 20 minutes go a long way in benefiting older women.
As the body, ages, it becomes more susceptible to injury and weakness. Strength Training for Older Women strengthens the muscles and bones, improves overall strength and helps them to perform day to day chores effortlessly. It is one of the best segments of exercise, as it focuses on the all-round development of the body rather than just focusing on a specific area. Strength training can be great fun if done properly and by applying the right techniques.
Before performing any strength training exercises, it is essential for you to take expert guidance from a certified trainer in order to acquire adequate information on the benefits, side effects and technicalities of the training program. Your trainer is the best person to demonstrate the various exercises and assist you in performing them smoothly. A lot of emphasis is laid on the application of the right technique as one wrong move can result in an injury. It is advisable for you to go in for a customized training program in order to avail maximum benefits. A tailor-made program will cater to the specific needs of your body and train you to achieve optimum gains.
Benefits of Strength Training for Older Women:
There are a number of benefits of strength training. These include:
Strength training enhances the body’s metabolism and supplied you with energy to perform various activities.
It provides relief to women suffering from osteoporosis, osteoarthritis, joint pain and lower back pain.
It helps maintain a well toned body.
It increases muscle mass, thereby accelerating the process of burning calories leading to weight loss.
It increases muscle fiber and burns muscle fat.
It increases bone density and maintains the health of the connective tissue (ligaments, tendons, cartilage).
It increases the strength of the muscles and develops endurance.
It increases the body’s flexibility.
It boosts self confidence and self esteem.
It increases the body’s resistance to injury and also aids in the process of recovery from injury.
It improves overall health and promotes longevity.
Tips for Successful Strength Training:
Warm up: It is essential for you to conduct a mild warm up routine prior to performing any strength exercises. This gets the blood flowing to all parts of the body and increases the oxygen utilization in the body. 5 to 7 minutes of warm up exercises should be performed for maximum benefit. These include aerobics, a mild cardiovascular workout, skipping, jogging, etc, This should be followed by a stretching routine to reduce the risk of injury.
Selection of exercise: You must select at least one exercise for training each major muscle group such as the chest, triceps, biceps, quads, hamstrings etc. It is recommended that you start your session by working out the larger muscles first and then move on to the smaller ones. This results in maximum gains as the body is energized.
Full range of motion: It is essential for you to apply full range of motion while performing each rep in order to maximize the intensity of your workouts.
Exercise sequence: this is the most important of an exercise sequence. It is advisable from the larger muscle group to the smaller once. This allows for optimal gains as you are fresh and the body is low on fatigue.
Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
As the body, ages, it becomes more susceptible to injury and weakness. Strength Training for Older Women strengthens the muscles and bones, improves overall strength and helps them to perform day to day chores effortlessly. It is one of the best segments of exercise, as it focuses on the all-round development of the body rather than just focusing on a specific area. Strength training can be great fun if done properly and by applying the right techniques.
Before performing any strength training exercises, it is essential for you to take expert guidance from a certified trainer in order to acquire adequate information on the benefits, side effects and technicalities of the training program. Your trainer is the best person to demonstrate the various exercises and assist you in performing them smoothly. A lot of emphasis is laid on the application of the right technique as one wrong move can result in an injury. It is advisable for you to go in for a customized training program in order to avail maximum benefits. A tailor-made program will cater to the specific needs of your body and train you to achieve optimum gains.
Benefits of Strength Training for Older Women:
There are a number of benefits of strength training. These include:
Strength training enhances the body’s metabolism and supplied you with energy to perform various activities.
It provides relief to women suffering from osteoporosis, osteoarthritis, joint pain and lower back pain.
It helps maintain a well toned body.
It increases muscle mass, thereby accelerating the process of burning calories leading to weight loss.
It increases muscle fiber and burns muscle fat.
It increases bone density and maintains the health of the connective tissue (ligaments, tendons, cartilage).
It increases the strength of the muscles and develops endurance.
It increases the body’s flexibility.
It boosts self confidence and self esteem.
It increases the body’s resistance to injury and also aids in the process of recovery from injury.
It improves overall health and promotes longevity.
Tips for Successful Strength Training:
Warm up: It is essential for you to conduct a mild warm up routine prior to performing any strength exercises. This gets the blood flowing to all parts of the body and increases the oxygen utilization in the body. 5 to 7 minutes of warm up exercises should be performed for maximum benefit. These include aerobics, a mild cardiovascular workout, skipping, jogging, etc, This should be followed by a stretching routine to reduce the risk of injury.
Selection of exercise: You must select at least one exercise for training each major muscle group such as the chest, triceps, biceps, quads, hamstrings etc. It is recommended that you start your session by working out the larger muscles first and then move on to the smaller ones. This results in maximum gains as the body is energized.
Full range of motion: It is essential for you to apply full range of motion while performing each rep in order to maximize the intensity of your workouts.
Exercise sequence: this is the most important of an exercise sequence. It is advisable from the larger muscle group to the smaller once. This allows for optimal gains as you are fresh and the body is low on fatigue.
Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.