ancestry
Trees Without Roots Fall Over
- Joined
- Jan 27, 2009
- Messages
- 5,008
Just popping over here!I assume you are talking about the Pineland Branch? There is one woman trainer there who is REALLY good and knowledgeable and 2 others who are kinda bubbleheads.
Sounds like you lucked out and got the good one!
Yes, weight training IS important for a variety of reasons once you hit 40 (and much research says that really 30 is the magic age for women). While it will always be true that weight loss still boils down to calories IN vs. calories OUT, you can vastly improve your calories OUT number by increasing your lean muscle mass.
And that gets more important as we get older because, simply, it is WAY easier for our bodies to she weight in the 20s. It gets progressively harder with each decade. 30 is like hitting a break wall for weight loss. And 40 is like a steel-reinforced one! But it absolutely can be done!
Anyway, here are some of the numbers you are looking for:
For all "older" women, and by older women it means any woman over the age of 30 (CRAZY...), in addition to regular cardiovascular exercise, many health professionals recommend that all older women engage in regular strength training.
Starting at around age 30 you will lose approximately 6.6 pounds of lean muscle mass during each decade of life. Numerous studies indicate that muscle mass may decline by 20% to 40% in people who do not get the proper nutrients.
Now here's a summary of some research on the topic of older women and strength training:
Muscle strength and endurance can increase significantly in women who are older through participation in a resistance-training program. People tend to think that endurance training is the only way to increase endurance. But strength training is critical to the process as well.
Lean muscle in women who are older may adapt better to heavy resistance training (weight lifting) by increasing muscular strength and size.
When compared to a group not strength training, the group that was improved strength and lean muscle while at the same time lost body fat. The other group did not realize the same gains.
Reports suggest that women who are older engaging in a regular strength training program can more than double the strength in their leg and hip muscles in just a few weeks.
Reports suggest that women who are older who combine strength training with moderate cardiovascular exercise can improve walking ability by more than 10% and stair climbing ability by nearly 30%.
Lean muscle size in women who are older and who strength train has been shown to increase 13.9% (biceps muscles) and 22.6% (forearm muscles) in as little as 12 weeks. That is UPPER BODY strength! Something lots of women think they can never attain--and it is actually easier for us than it is for men.
Reports suggest that weight training has shown to be more effective at weight-control and reducing unsightly body fat in women who are older than just cardio exercise alone. A combo of cardio and weights will help you lose, but it's weight training that will make it easier for you to maintain and to NOT be flabby! Skinny and flabby and pasty is just a unsightly as fat, IMO. I'll take firm any day!
Thanks so much for the great information! I completely agree. I have seen a huge change in myself since I've been doing the weight training.
Yes I was referring to the Pineland Branch.
I was floored. I've lost 6.5 inches off my bust, 6 off my waist, 5 off my hips, 2.5 for each arm and 1 and 1.5 for my thighs. 
for everyone!! I know I've had my weeks where I felt like I was the only one not losing!! For those of you that didn't show a loss this week, hang in there!!! You are doing what's better for your body even if your body is ungrateful and isn't given it up on the scale!! 
