Our bone density begins to say no from the age of 30. As estrogen falls in ladies throughout peri and publish menopause, this causes an extra lower in bone density. With out enough load and problem to our tissues and bones we then put ourselves at severe threat of damage and sickness as we age. Analysis means that in Australia, approx 50% of ladies over 60 years, can have a minimum of one fracture as a result of low bone density and osteoporosis.
Muscle mass additionally declines by 1% per yr from the age of 30, and this decline accelerates after 40. With out resistance coaching, our physique is more likely to undergo from sarcopenia or muscle losing, a power illness of the aged that causes lack of muscle mobility and performance. It’s estimated that with none resistance coaching, by the age of 70, over half of our muscle mass is misplaced. This lack of energy and mobility will increase our threat of falls and accidents and might have a big impact on our high quality of life.
The important thing to sustaining an unbiased, wholesome lively life is resistance coaching…..this implies lifting heavy weights! With extra muscle mass, our bones and joints are protected, and our metabolism is extra simply maintained.
There are various myths round energy coaching for girls particularly with regard to what’s helpful and applicable. We have to dispel these myths to guard our well being:
- Energy coaching won’t make you cumbersome (we should not have the required hormones for it).
- Gentle reps of little weights past rehab just isn’t sufficient stimulus for the physique to construct and muscle mass and keep bone density
- For muscle mass to develop we have to stress the system – aka carry heavy after which relaxation and get well from the stimulus.
- It’s not true that girls have to do hours of cardio to shed weight – it’s our lean muscle mass that has extra of an influence on our metabolism than our train ranges.
- You’re by no means too previous, it’s by no means too late – even for those who don’t know the place to start out.
Health.org.au
Menopause.org.au
