Strength Training

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Strength Training

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The Power of Strength Training

For years, the prevailing wisdom was that women became weaker and weaker with age. But new information has turned that stereotype practically on its head, as we see evidence that even some of the frailest elderly women can increase strength, balance and even bone density.

This is no magic pill or potion -- the solution is strength training, also called muscle building, weight training or resistance training. Even a mild regimen of strength training can improve the health and quality of life of women.

Much of the spotlighted research on strength training was done at Tufts University. The researchers looked at a group of women age 50 to 70 who began a moderate weight-training program.

The women lifted free weights (dumbbells and ankle weights) twice a week for 40 minutes a session. By the end of the study, the women gained an average of three pounds of muscle and lost about three pounds of fat.

Their strength increased an average of 75 percent and their balance improved 14 percent. Bone density increased by only about 1 percent, but the women in the control group, who did no muscle building, saw their bone density reduced by more than 2 percent. Their improvements also made the women feel stronger and more confident. They became more active and engaged with life.

Two to three sessions a week and some inexpensive weights is all it takes to get you started. You don't have to join a gym. However, you probably should get a book or video or take classes so you can learn proper technique and avoid injury. Talk to your doctor before beginning any exercise program.

Source: Dr. Nancy Snyderman

Last modified: August 28, 2000

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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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The Power of Strength Training

For years, the prevailing wisdom was that women became weaker and weaker with age. But new information has turned that stereotype practically on its head, as we see evidence that even some of the frailest elderly women can increase strength, balance and even bone density.

This is no magic pill or potion -- the solution is strength training, also called muscle building, weight training or resistance training. Even a mild regimen of strength training can improve the health and quality of life of women.

Much of the spotlighted research on strength training was done at Tufts University. The researchers looked at a group of women age 50 to 70 who began a moderate weight-training program.

The women lifted free weights (dumbbells and ankle weights) twice a week for 40 minutes a session. By the end of the study, the women gained an average of three pounds of muscle and lost about three pounds of fat.

Two to three sessions a week and some inexpensive weights is all it takes to get you started. You don't have to join a gym. However, you probably should get a book or video or take classes so you can learn proper technique and avoid injury. Talk to your doctor before beginning any exercise program.

Send mail to webmaster@rphweb.4mg.com with questions or comments about this web site. Copyright � 2000 Herbal Pharmacist

Send mail to webmaster@rphweb.4mg.com with questions or comments about this web site.
Copyright � 2000 Herbal Pharmacist