Authored by Kristian Keefer in Exercise
Published on 03-02-2009
If you have never performed weight training or strength training exercises, you might not think you should start now that you are over 40. Think again! Weigh training over 40 can be very beneficial to your overall health. Mix weight training with aerobic exercises for ideal fitness.
As you start to age, bone density decreases. Weigh training can help to prevent bone density loss and osteoporosis in men and women over the age of 40. You might be surprised to learn that you can even reverse prior bone density loss through weight and strength training.
Weight and strength training has many potential health benefits if you are over 40. It builds muscle and reduces fat. You can lose weight which will lower your risk of heart disease, diabetes and other diseases for which being overweight are a risk factor. A decrease in blood pressure is commonly seen among people who have a weight training plan.
As you start to age, you might notice that your sense of balance and coordination slowly begins to decline. This is a result of the fact that muscles become weaker and even begin to atrophy over time. You can help to improve your balance and coordination through weight raining which will strengthen your muscles.
You will notice an improvement in your level of strength as you start to weight train on a regular basis. Your muscles will be more defined and toned which means you will feel better and look better too.
You will feel happier and healthier if you have a weight training routine. In fact, people who are suffering from depression often notice an improvement in their symptoms upon starting a weight training and exercise routine. Weight training and other exercises will boost your energy and stamina.
It is not necessary to pump heavy weights in order to gain health benefits. Even exercising for as little as 20 minutes two or three times each week, can be beneficial to your health. For each weight training exercise you use, you should do about 12 repetitions. (For example, 12 repetitions of arm curls). Free weights, leg weights and arm weights work well even when you use a low number of pounds.
It is important not to use more weights than you can handle. You should listen to your body, if you feel that you are using too much weight, take some of the load off of you. If you are experiencing pain while you exercise, then you need to adjust weights or even take a break.
Weight training will make you sore. You will have soreness in your muscles after weight training. You should not weight train for two days in a row. If you do, then you should work certain muscles one day while working different muscles the next.
Weight training over 40 is a great way to improve your health. It will help you to protect your body from bone density loss that can strike as you age. It is possible to continue weight training well past 60.