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