Did you know that aerobic activity could result in unwanted weight gain? That’s right, a study in the Journal of Strength and Conditioning Research analyzed 81 sedentary, premenopausal women and had them walk for 30 minutes three times a week without changing their diet. The subjects showed no significant weight or fat mass losses, and 55 of those women were labeled compensators, gaining fat during the 12-week study.
When you lose weight by changing your diet, and a significant portion of that weight consists of lean muscle, your metabolism will slow down, setting you up for future weight gain. This means that losing weight through dieting alone is temporary – the weight you lose is often muscle. So, an after-50 fitness formula includes a nutrient-rich, satisfying diet, proper aerobic activity, and a good dose of resistance training, the right kind.
Toning Up
Resistance training will blunt weight loss. However, a 150lb woman who does strength training is more likely to wear a smaller pant size than a 150lb woman who doesn’t. When it comes to aerobic-only exercise, you might lose weight and get slimmer, but you become skinny-fat. Studies have shown that strength and bone density will reduce if you only engage in endurance exercise. This makes you more fragile and prone to osteoporosis and osteopenia, resulting in a higher risk of fractures from a fall.
Sarcopenia refers to the loss of lean muscle tissue associated with aging. The likelihood of developing this increases if you don’t lift and eat in favor of muscle gain. Dynapenia is a loss of muscle strength with aging that results in a higher risk of falling. From the age of 35, strength training is indispensable for maintaining muscle mass, alongside adequate protein intake and proper post-workout nutrition habits.
The Irony of Gender Bias in Strength Training
Men who exercise often spend more time lifting, while women who exercise find aerobic activity more appealing. The truth is that women need strength training more than men. Generally smaller, weighing less, and losing bone faster due to the loss of estrogen, women should be the primary target for weight rooms.
Ensure that when you start doing strength training, you are following the right routine suited for your body. Group strength training classes with high repetitions won’t help you lose fat or gain lean muscle. High repetitions are defined as doing an exercise 15 or more times per set. Multiple sets of higher reps (at lower weight) don’t have the same effect on fat, bones, or muscles as sets of lower reps (with higher weight).
Ultimately, it’s time to reevaluate your exercise routine and prioritize weight training in your post-50 workout plans. You can improve your fitness encounter by finding a gym that feels comfortable or even setting up your own at home. As you age, maintaining muscle mass through strength training should become a regular part of your exercise routine. After all, it’s not just about weighing less, but about weighing the ideal amount for your health and happiness. So, ditch the scale and focus on maintaining a more consistent, well-rounded fitness program instead.
