are you too old to pump iron

Are You Too Aged to Pump Iron?
By: Jean Bowler

Are you too aged for weight lifting? Will weight lifting advice
you stay and attending younger? The answer to the aboriginal catechism is
no and to the second is a resounding affirmative. Weight lifting will
advice both men and women stay fit and supple and might even advice
you attending younger. And, no matter what your age, you’re not too
aged to alpha.

Dr.Walter Bortz, in The Statement of the American Medical
Association, 1982, stated that a figure of the physical
changes we undergo as we age, such as loss of muscle tone,
organ deterioration, and osteoporosis are “indistinguishable
whether caused by age or inactivity.” He believed that exercise
could delay abounding of the diseases associated with aging, adding
“at least a portion of the changes commonly attributed to aging
are in absoluteness caused by disuse and, as such, subject to

As we age, we lose bone density and muscle mass. We amuse stiff
and our joints creak. Instead of using our body, we “rest” it
even added, starting a actual alarming downward spiral. The
synovial fluid dries up, the tendons alter to brittle, the sinews
abound anemic. It hurts to act, so we don’t.

Added recently Dr Henry Lodge and Chris Cowley published a advanced
book on this topic, “Younger Abutting Year: A Adviser to Living According to
50 Until You’re 80 and Beyond”. The premise of this book is that
weight lifting will advice reverse the loss of both bone density
and muscle mass that begins to booty abode as we amuse older. And
they’re not talking about ablaze weights, but rather ample heavy

In July 1983, Terry Todd wrote in Sports Illustrated that “Anyone
who has spent much age in what is sometimes called the “Iron Pastime”
has, of course, seen weight trainers over 40 whose physiques were…
surprisingly active. Apparently there is something about the act
of regularly stressing your body with heavy exercise that gives it
the wherewithal to resist the visual manifestations of advancing
age…research in this area suggests that men and women of middle age
will respond to systemic progressive resistance with weights by
becoming added able and added flexible, with added endurance and
less fat.”

In 2003, the Centers for Disease Ascendancy reported that strength
training “can be actual able in reducing the signs and symptoms of
abundant diseases and chronic conditions, among them:arthritis,
diabetes, osteoporosis, fatness, back affliction and depression.”

Strength training will again access your flexibility and balance,
which decreases the likelihood and severity of falls. One study in
Advanced Zealand in women 80 age of age and older showed a 40% lessening
in falls with child’s play strength and balance training.

I don’t accede that we charge to undertake heavy weight training to
beam substantial benefits.

The American College of Sports Medicine strength training
guidelines add we should alpha with at least two days a week of
any type of resistance exercise by doing 8 to 10 altered exercises
and doing 8 to 12 repetitions per day. A repetition is how abounding times
you lift the weight or accomplish the exercise.

So alpha off with a weight that you can lift correctly for at least
8 reps, even if it’s alone 2 to 5 pounds. Rest between each set of
repetitions and between each exercise. If you can’t accomplish it to 8 reps
during the aboriginal few tries, don’t accord up. Accomplish as much as you can accomplish.
You’ll be suprised at how soon you will air according to you charge to add a
bit added weight.

But the ambition is not to alter to a body builder, but rather to restore
your muscle tone and joint movement. You can gradually assignment your road
up to heavier weights if you admiration, but you will access the ace
statement by avoiding injury and sticking to the program – lifting
weights every two or three days.

An accomplished resource on this subject is Getting Stronger: Weight
Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I accept
the edition that came out in 1986. A newer one is any more available.
I accept referred to it constantly over the last 19 age.

The book gives you tips and pointers on how to set up a strength
training regime. There are illustrations of every exercise with step
by step instructions on how to accomplish them properly.

You can either apprentice alpha to advanced body building, sports
fitness routines to advice you accomplish bigger in 22 altered sports,
exercises to advice prevent injuries at assignment or aloof the principles
of general conditioning and strength training.

And you don’t charge any fancy equipment to amuse going. Almost all the
exercises statement cheap dumbbells and weights that are available in aloof
about every sporting goods store. All in all, this is a actual
comprehensive book on weight training and is especially accessible to
those of us who accept never lifted weights before.

If you accept any disease, injury or physical disability, consult the
doctor who has been treating you before undertaking these exercises.
Chase his advice on how to amuse started and accomplish not strength train if
he says not to.

Alpha off slowly with ablaze weights. Chase the diagrams in the book
to accomplish sure you’re positioning your body correctly to avoid injury
and access the ace aftereffect from your workout.

After several weeks, you will be able-bodied on your road to improving your
appearance, physique and general air toward action, while doing
wonders for you internal organs and maybe even fighting off disease.
“Statement it or lose it” applies to aloof about every allotment of your body.
Don’t “lose it” as of inactivity and disuse.

This article is for informational purposes alone. It does not purport
to action medical advice. Consult a able physician before
undertaking any exercise program.

By: Jean Bowler

About the Author

Ms Bowler has taught ballet, gymnatics and aerobics and has been a personal coach.

She is actual absorbed in antiaging research.

Originall posted May 2, 2012