| Strength training has a lot of advantages for women, | | | | you don't have carpet, put the chair against the wall |
| and particularly for women aged 35 to 40 and older. | | | | so it stays stable |
| By the age of 40, women generally begin to lose | | | | * If you have problems with your back, you'll need |
| bone density and muscle mass. One study at Tufts | | | | to be careful when you're carrying your free weights |
| University, designed by the author of 'Strong Women | | | | around. Take a few trips to carry things if you have |
| Stay Young', Miriam Nelson PH.D, found that instead | | | | to move them in or out of a storage area. And make |
| of losing bone density and muscle mass, the women | | | | sure you lift them properly by bending your knees |
| were 15 to 20 years younger after one year of | | | | and moving slowly. |
| weight training. They gained bone density, and their | | | | * It helps to keep the weights you're not currently |
| strength tests matched women who were in their | | | | using in their container. That way they can't be |
| 30's and 40's.These women didn't diet, but they did | | | | knocked off by curious children. |
| end up looking slimmer. Some lost 1 or 2 dress sizes, | | | | * If you're using leg weights, don't walk around with |
| and they all replaced fat with muscle. Because muscle | | | | them on. It could affect your balance. And if you trip |
| weighs more than fat, this is the reason they looked | | | | on something, you are more likely to injure yourself |
| slimmer, though the scales may not have changed | | | | than normal |
| much.The women in this study were all post | | | | * Keep the telephone off the hook, and the |
| menopausal, and some of their ages were in the 50's | | | | cellphone off. That way if someone rings you won't |
| and 60's. They made some remarkable changes in | | | | be interrupted |
| their lives as they got stronger. One woman | | | | * Make sure you have some drinking water nearby |
| described going rollerblading with her children. Another | | | | in case you get thirsty. |
| went canoeing with her husband. More than any pills | | | | * Don't drink any alcohol, even a little bit, less than a |
| or potions, strength training gave these women back | | | | couple of hours before you exercise |
| a youthfulness some didn't even have to that degree | | | | * Try and make sure you haven't just eaten a meal |
| in the first place.The women in this study used leg | | | | before you work out. But by the same token, make |
| weights and free hand weights that were adjustible | | | | sure you're not starving! If you're really hungry, you |
| in their strength training program. They started at a | | | | could become light headed or dizzy when you work |
| level they were able to - even if this was the lightest | | | | out. |
| weights available. They didn't buy lots of expensive | | | | * Don't forget to warm up! |
| equipment or home gyms, and many of these can be | | | | * If you're using weights, try doing them in front of |
| bought second hand with a little research locally. As | | | | a mirror so you can check your posture. You'll get |
| they developed their strength, they invested in | | | | more out of the exercise, and work the right |
| heavier weights.For the strap on ankle weights, they | | | | muscles. Sometimes our posture becomes so habitual |
| started with 1 to 3 kilograms in each cuff. The | | | | we don't realize it's not quite right until we see it |
| suggested ankle cuffs hold up to 10 kilograms each. | | | | * If you're using weights, a good posture means |
| The dumbells they used for their arms were | | | | you're chin is down slightly, so that it's aligned with |
| adjustable, and they started with 1 or 2 kilograms. | | | | your neck. Your neck is in line with your spine, |
| The only other equipment they needed was a chair, | | | | shoulders are straight and not stiff, back is straight, |
| somewhere to store the weights, and a towel. | | | | and your knees are not locked or bent. Your pelvis |
| Because you're working out in your own home you | | | | should be tucked under a little |
| don't need to buy expensive or flashy gym clothes, | | | | * When using weights, do the lifts slowly. This really |
| or worry about feeling the odd one out.The workout | | | | works the muscles instead of letting the motion do |
| itself is in the book, Stong Women Stay Young. It | | | | the work for you. |
| covers a range of basic exercises that don't take up | | | | * Make sure you pause for a count between lifting |
| too much time, which is suggested you do twice a | | | | the weight up, and lowering it |
| week. Each session takes about 40 minutes including | | | | * Don't hold your breath whilst you're lifting wights. |
| warming up and cooling down.Tips for women | | | | Given that we're contracting muscles, sometimes we |
| working out with weights at home* Make sure the | | | | unconsciously hold our breaths at the same time. |
| area you're working in doesn't have rugs, electrical | | | | Remember to breath, but don't go the other |
| cords, toys and other items that you can trip over | | | | extreme and hyperventilate!References: Miriam Nelson |
| * Keep your pets and young children away from this | | | | and Sarah Wernick, Strong Women Stay Young |
| area whilst you're working out | | | | (Lothian)Rebecca Prescott runs the website: For |
| * If you're using a chair when you do exercises, | | | | more articles on fitness, click here. For articles on |
| make sure it's on a carpet that won't slide around. If | | | | activities like running and walking, click here. |