It’s no secret that oftentimes when females gather, the conversation may turn to what they’re doing or have tried lately. Surprisingly (for some), new ventures often include lifting heavy weights. Weight lifting for females? female over 50? Interesting, right?
The great thing about weight training routines for females over 50 is that not only can you lose inches around your body, but they can help improve conditions such as osteoporosis and your overall weight. But, does weight training routines, especially heavy weights, make a huge difference?
Why It’s Important for female to Lift Heavy Weights
Weight lifting for women over 50 is crucial because your bodies are naturally losing significant muscle mass. The best option for you to save the muscle, break down existing muscle and rebuild stronger muscle mass, you have and to build new, leaner muscle mass is to challenge yourself with weight lifting routines.
Strength Training for female over 50
Older women, and this doesn’t exclude females under 50, tend to shy away from lifting weights because they’re afraid of building bulk. Sure, lifting heavier weights will increase muscle mass, however, it will not Hulk you up! Instead, through strength training you can create a toned body.
After menopause, it is common for many women to gain more weight. Hormone changes associated with menopause can affect the shape and distribution of your bodily fat, while weight training will help tighten loose areas. Remember, the more weights you lift, the toner your body will look and feel. Additionally, lean muscle equates to more efficient burned calories. This is a much needed experience as your hormones will start to slow down your metabolism – the more muscle you have, the more calories you’re able to burn even when you’re lounging on the couch all day.
Fight Osteoporosis with Weight Lifting
Approximately one in four females develop osteoporosis, a condition that can start at 50 but is more common around the age of 65. This condition is caused by the decrease of estrogen making your bones weaker and more brittle.
Did you know that lifting weights builds bone mineral density? Julius Wolff, a surgeon in the 19th Century determined that bones can rebuild themselves due to heavy loads. This plays a role in many of the ways our bodies adapt to changes to protect health and wellness.
For women over 50 whose bones are gradually weakening as part of the natural hormonal changes with menopause, lifting heavy weights work to counteract bone mineral loss, and helps reduce risks of osteoporosis.
Protecting Your Brain Health
Weight training routines have so many health benefits that you may have not thought about before. Did you know that lifting weights can help prevent dementia? Exercise in general, helps release irisin, a hormone that enables improved neuronal growth in areas of the brain responsible for learning and memory.
Faulty brain signaling is one of the theories associated with cases of female developing Alzheimer’s, however, in some cases the cause is not clear. However, there are means of curbing this and effective exercise can improve defective functioning through strength training – weight lifting routines for women over 50 stimulates rebuilding the brain.
What’s more, movements like weight lifting help improve blood flow to the brain and increases oxygen levels. Remember that our brains have an amazing capacity to adjust in response to the environment and your personal health.
How Much Lifting Should Older Females Do?
All adults need to do both cardio and strength training. Many specialists recommend weight training routines for 20 to 30 minutes at least two or three times a week. For females over 50, it’s best to start slow and build up as you perform weight lifting to avoid overexertion that could lead to potential risks of injury.
Staying active is essential and plays a big part of the equation. Including weight lifting routines of any kind can help go a long way. However, make sure that you consult with a professional before you start weight lifting.
At Fabulous 50s, we believe in the strength of a female and her ability to overcome insecurities about their bodies and health. If you’re looking for weight training routines for females over 50, we can help you. Browse our website for our training videos.
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