Walking is not the only
exercise being urged on adults these days. More and more physiologists recommend
that people of a certain age start weight lifting although they prefer to use
the term strength training or resistance training to avoid association with
steroid-spiked colossuses who can bench-press Volkswagens. Whatever the name,
the benefits are real.
Many ills we associate with aging brittle bones, poor balance, weight gain
turn out to be more closely linked to the loss of muscle mass than to the
passage of time. With a program of regular, modest weight training, you can
reverse much of that decline without turning yourself into a muscle-magazine
cover subject—unless you want to. The benefits are many:
Strong muscles lead to strong bones, which help prevent the onset of
osteoporosis. Studies have shown that even 90-year-olds develop greater
confidence and are less likely to fall and injure themselves after strength
training.
Muscle cells take up less room and use more energy than fat cells.
Well-developed muscles burn excess calories even when you are not exercising,
and they make you look slimmer.
Muscles help the body make better use of the blood sugar glucose, decreasing the
risk of Type 2 diabetes. Even if you have diabetes, strength training—combined
with aerobic exercise—may decrease your need for medication.
The key to any strength-training program is to build slowly and use the right
form. A personal trainer can get you started, as can any of several excellent
books. Your goal should be to repeat each exercise eight to 12 times in sets of
three. Never exercise the same muscle group two days straight, and be sure to
stretch the affected muscles between the second and third sets. The ideal
schedule consists of two or three 20-min. sessions a week. That won't give you
Arnold Schwarzenegger's body, but it could help the body you have last a lot
longer.
