Yes, Ma’am! When I say train like the guys, I’m not suggesting we bulk up until we look like Arnold Schwarzenegger. We do however, need to train with weights to build lean muscle and increase bone density.
Muscle mass decreases naturally from your late 20s. Once you hit menopause, you lose half a pound (250 g) of muscle every year, which adds up to a lot of muscle over time.
Bone mass increases until your late 20’s and then plateaus. At about 30-35 it starts to decline.
It’s very important to try to replace as much of that missing muscle and bone mass as you can. Strength training exercises, also called anaerobic or resistance exercises, is the way to do that.
Even at rest, muscles need more calories than fat, so more muscle will contribute to weight management and losing inches. Muscle makes you strong and prevents you from turning into a fragile old woman later.
Increasing bone density will help prevent osteoporosis.
The good news is you can prevent all that loss and put back muscle and bone mass that’s already disappeared with strength training exercises.
Make it count
When you go to the gym — how many guys do you notice pounding the treadmills or other aerobic machines? Not too many I bet! If they are on the cardio equipment they’re not training at a leisurely pace reading a magazine!
I attended a group class last month and the gals were doing their upper body workout with 2 or 3 pound dumbbells. You need to push your body more than that if you want noticeable results.
If you haven’t already done so, I urge you to add resistance exercises to your routine. If you’re not familiar with strength training techniques consult a personal trainer. There’s huge empowerment that comes from doing a chin up!
If cardio is your preferred training method, try interval training. More studies show that interval training will burn calories much more effectively than steady state cardio exercises. After you warm up, start alternating the intensity of your workout from recovery phase (walk or run), to medium intensity to maximum intensity (jog or sprint), continue this cycle until the end of your workout. Cool down and stretch.
Make sure to check out Janet’s video on squats and let me know what you think!
About Fitness Trainer Janet Fougere
In my late 20’s, I was 8-10 dress sizes larger & smoked a package of cigarettes a day. For the last twenty years of my life I’ve raised two boys and got involved in physical fitness in a big way, eventually becoming certified as a personal trainer and nutrition specialist.
I’m 47 years old and in the best shape of my life. I’d like to help you feel the same way if you need a coach.
I love to help women look and feel their very best. I’ve been told that my gentle but firm methods inspire my clients to do things they would not normally do. I truly care about connecting with my clients and helping them get the results they aspire too. I’m confident that my skills can help you transform the thought of an active lifestyle into action.
I provide coaching for weight management & fitness programs, specializing in resistance training for women. Each fitness program is unique to the individual’s needs.
Here’s to you being Healthy, Happy, Lean and Fit!
Fitness Professional, PTS, NWS