People ask me how I maintain a youthful appearance as I’ve entered menopause. I explain that my workouts are a blend of both cardio and weight training, and I eat fresh, unprocessed foods that I primarily cook at home. But my focus is on weights.
Skinny Fat
Twenty years ago when I was in my mid 30s I would do cardio for an hour 5 days over week, and 30 minutes of weights 2-3 days per week. I sought advice from a certified trainer who told me I was “skinny fat.” I was offended. I was working hard! She explained that I was burning off any muscle-building benefits with all that cardio. It was a slow lesson for me. I knew what my body needed!
Weights My Primary Focus
Fast forward to the present time and I receive the benefits of making weights my primary exercise focus. I’m stronger than I’ve ever been even though my body has stopped producing the muscle-building hormones I had when I was younger. I’m fighting disease risks such as cancer, heart disease and improving brain function as well as slowing the muscle shrinkage that comes naturally as you age.
Weight Training and Stretching Helps Retain Mobility
Weight training and stretching helps retain mobility as you age which helps you do all the chores and activities that you want to do. “Beyond muscular strength, aging triggers a decline in areas linked to muscle loss such as power, muscle endurance, muscle mass and bone density,” according to the National Strength and Conditioning Association.
Don’t under estimate the impact that workouts have on
- reducing stress
- revving up your metabolism, and
- improving overall mood
Do you need a trainer to achieve an effective workout?
Not everyone can afford weekly training session, but it is important when beginning a program to work with a certified professional that can guide your form to avoid injury and make the most out of your time spent. It is important if you are dealing with any health issues or are new to workouts later in life, to get your doctor’s approval and recommendation. Many people enjoy a class setting for workouts because it reduces individual costs and keeps you accountable for showing up.
Training Varied
It’s important to keep your training varied. The human body is very accommodating. If you want to challenge your muscles you need to throw fresh ideas at it. Change the type of arm exercises you do. Use bands one week instead of barbells. Do lighter weights for 30 reps or for 30 second bursts (that one gets me every time and keeps me humble).
Food You Eat is the Fuel that Powers Your Efforts
Make sure you stay hydrated as you incorporate fitness in your life and remember that the food you eat is the fuel that powers your efforts.
Sleep
Adequate sleep also allows your body time to recover.
Make a Plan
It’s important to make a plan, schedule your workouts every week and stick with it even if you don’t see noticeable changes straight out of the gate. Positive improvements are happening even if your waistline doesn’t budge
immediately.
The post Is Weight Lifting Or Cardio Better For You As You Age? appeared first on Paula's healthy living.
