TO LIFT WEIGHTS OR NOT TO LIFT WEIGHTS THAT IS THE QUESTION
The question remains, what is the best way for a woman to stay fit as she ages? Is it better to lift weights or not to lift weights? The aging female and the decline of her sex hormones leaves her dealing with not only the most obvious of symptoms (hot flashes and low metabolism) but also more severe long standing issues like osteoporosis, decreased balance/coordination and lack of muscle strength.
ENDLESS AEROBICS IS NOT THE SOLUTION
Ladies, if you think endless amounts of aerobic training is going to keep you fit, I’m here to put the kibosh on that old way of thinking. Also, I promise weight lifting is NOT going to make you look like a body builder. (Do you know how much weight you would have to lift to look bulky? A LOT!)
A WEIGHT TRAINING STUDY
The following 2019 study on postmenopausal women includes those with osteoporosis! So, if weight training can significantly improve their physiology, the FIIT protocol can work wonders on women of a lesser age. In addition, weights takes a lot less time than cardio!
This study should make all women rethink their fitness routines (or lack of them if you are sedentary). It tested fat mass, muscle mass and estradiol, an important female sex hormone that supports bone health, protects the brain, improves blood flow to the heart and can have an effect on the genes that put women at risk of certain cancers.
Two groups of women were studied over 12 weeks and a FIIT protocol was put in place for both groups as developed by the American College of Sports Medicine (ACSM).
Group A was given the aerobic FIIT protocol:
Cross training (aerobic) for 5-6 days per week at moderate intensity for 20-30 min.
Group B was given the weight training FIIT protocol:
Weight lifting of major muscle groups for 2-3 days per week (alternate days than the aerobic days) for 1-3 sets of 5-8 reps. Reps to failure: grab a weight, if you can complete 10 reps then keep adding weights until you cannot perform the 10. From here, take 60-80% of that weight and use this for your training.
The outcome was astounding!
WEIGHT TRAINING RESULTS
The women in the aerobic group showed an improvement in fat mass (goodbye belly fat!) The women in the weight training group showed an improvement in lean muscle mass. Only 36 sessions of resisted exercises performed during a period of 12 weeks provided more significant result than 72 session of aerobic exercises.
The answer is most certainly to LIFT WEIGHTS!
DO BOTH AEROBICS AND WEIGHT TRAINING
Ladies, I’m not saying don’t go for that run or take that aerobic class. I encourage you to pick up some weights! YOUR BODY WILL LOVE YOU and that developing menopot might dwindle a bit! Consider lifting weights a gift to your older self.
Share and comment if you are a woman and you lift weights! What was your outcome?
