| Strength Training Can Benefit Any Woman |
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By Steve Infanti
Scripps Howard News Service Q: I'm a middle-aged woman and it seems like I have no upper-body strength. Friends tell me to lift weights but it seems silly for me to start lifting weights at my age. Won't I get "big" if I do? A: Probably no aspect of a typical workout or fitness program for women of any age, and particularly middle-aged women, is more misunderstood than that of strength training for improved fitness and health. Strength training can help any woman improve her strength, reduce her probability of injuries and falls and naturally increase her metabolic rate for more permanent fat loss, says Dr. Paul Kennedy, assistant vice president of fitness programming for Bally Total Fitness. Kennedy offers these recommendations to help get started on a strength-training program: - See your doctor before starting any strength-training program, especially if you have been sedentary for an extended period of time.
- Start with just one set per exercise for the first few weeks. The resistance or weight should be somewhat challenging and, if possible, should result in a temporary or momentary muscular fatigue.
- Upper-body exercises should use a repetition range of about eight to 12 repetitions (the number of times that the resistance is lifted before resting or stopping). Lower-body exercises should be accomplished using a repetition range of about 10 to 15 repetitions. New exercisers may wish to use a slightly higher repetition range for the first few weeks.
- Additional sets (up to three) can be gradually added after the first few weeks.
- Train with a partner or personal trainer, if possible, to improve results.
- Strength train two to three times per week (allow 48 to 72 hours in between strength training sessions).
- Start with a "core " program that trains the major muscle groups. These muscle groups include: hips, legs, chest, upper back, shoulders and abdominal muscles. Some simple corresponding exercises/lifts for these muscle groups include (in order): leg press, leg curl, chest press, seated row, shoulder press and curl-ups.
Middle-aged woman should start with a higher rep program, advises Brad Schoenfeld, author of "Sculpting Her Body Perfect" and founder of The Personal Training Center for Women in Scarsdale, N.Y. "Doing 15 reps or more per set helps to promote muscular endurance and the weights are light enough to ensure maximum safety. It will help to condition the neuromuscular system and develop coordination in the movements," says Schoenfeld. "In sum, it is an excellent initial conditioning-type of program. After the woman has been acclimated to the training process, other rep ranges can be utilized depending on goals." (Send your health, fitness and nutrition questions to Steve Infanti, A Fit Life, 801e BAB, University Park, PA 16802.) (Distributed by Scripps Howard News Service, www.shns.com)
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