Maintaining lean muscle directly leads to a higher quality of life as we age.
The National Academy of Sports Medicine estimates that we lose about 5 percent of our lean muscle each year as we pass age 35. But the decline will not be that rapid if you are doing properly planned strength training. In fact, in studies of trained populations, the decline is so negligible as to be statistically insignificant. That is the route for me!
Systematic, science based strength training is the most time effective method of exercise available.
Strength training is the only proven way to maintain lean muscle. Stretching, cardio, walking and most leisure sports do not help you maintain and gain muscle.
I’m not talking about looking like a professional bodybuilder. However, when you lift weights properly, hormone output, stimulation of the connective tissue and activation of the nervous system all combine to build and maintain your muscle mass.
This means that every part of your body works better.
I remember the conversation I had while working with a client who was recovering from cancer. She was over 50 years of age and once asked me, “Wow, I feel so good after doing this gym training for eight weeks. How does it work?”
“I don’t know for sure,” I replied. “But imagine every blood vessel just a little bigger and every muscle fiber a little stronger. What if every ligament was a little thicker, every brain and nerve cell a little more efficient and every organ worked a little faster? What if every gland produced hormones at a more youthful level? That’s what properly designed strength training does for you.”
Two fears of women as they age are sarcopenia (muscle wasting) and osteoporosis (weakening bones).
Strength training dramatically slows both diseases. Strength training is very time-efficient when programmed well. A hard weights session can increase calorie burning for up to a day after the exercise. This is a great way to get the maximum benefit per minute of exercise - very important for busy people who need to make time for workouts in their demanding schedules.