Improve Women’s Muscle Tone After 40 Through Strength Training
You’re not the only woman who worries about losing muscle tone after age 40. Fortunately, it is possible to keep a robust and healthy physique at any age through Electric Muscle Stimulation. You can still gain muscle as you reach your forties if you pay attention to your diet and incorporate strength training into your lifestyle.
Know the Advantages
It can be tempting to forego the strengthening section of your workout and concentrate just on aerobic activities if you’re as busy as the majority of women in their 40s. This error, though, may cause you to overlook a number of significant advantages of resistance exercise. According to the Mayo Clinic, strength training has several benefits for women who are seeking to gain muscle mass after the age of 40.
First off, resistance training is a fantastic way to either reduce weight or maintain a healthy body weight. This is a result of your metabolism speeding up, which is important to sustain and grow your greater muscle mass after weightlifting. You end up burning more calories than you would normally due to this metabolic increase.
By strengthening the leg muscles you employ to stabilize yourself. Weightlifting also helps to improve general balance. It can assist ward against the signs of numerous different chronic health disorders as your body’s muscle tone and strength improve. Just a handful to name are back pain, diabetes, depression, osteoarthritis, heart disease, and obesity.
Several distinct health advantages of strength training are particularly noteworthy for women over the age of 40. Women lose muscle mass twice as quickly as men do in their 40s, according to the American Academy of Family Physicians (AAFP). As you enter your fifth decade of life, this can translate to losing around half a pound of muscle per year.
Because your body’s metabolism slows down in response to your loss of muscle, a decrease in tone can also result in weight gain. The AAFP has found that in ladies over 40, the abdomen is where fat tends to collect. This form of adipose tissue fosters the development of diabetes, heart disease, dementia, and several types of cancer.
Prevent Bone Loss
To keep their bones from deteriorating, women should maintain muscle tone after the age of 40. As women approach and enter menopause, their levels of estrogen (a bone-protecting sex hormone) drop off significantly, according to the National Osteoporosis Foundation (NOF). As a result, bone loss quickens and women develop an increased risk of fracture. The name of this condition is osteoporosis.
In fact, according to the NOF, women have a twofold increased risk of developing osteoporosis compared to men. This indicates that around the age of 50, about half of all women will break a bone. Thankfully, concentrating on building and keeping a strong muscle tone may assist avoid such events.
In a systematic review and meta-analysis published in Sports Medicine in February 2016, researchers focused on premenopausal individuals who engaged in resistance training for 30 to 60 minutes at least three times per week. When their strength training regimen was supplemented with other workouts that involved jumping or hopping, subjects were able to preserve their bone density and reduce bone loss.
The same analysis also discovered that post-menopausal people who included strengthening in their routine had a lower risk of skeletal structure deterioration. Them over the age of 40 may benefit from resistance training’s beneficial effect on their bones, which may help prevent fractures and ultimately encourage women to maintain an active lifestyle.
Dismiss the Myths
Despite the numerous advantages of female muscle growth after the age of 40, there are some baseless misconceptions that may discourage you from starting a strength training program. These frequently repeated “facts,” however, are mostly unfounded assertions, and they can discourage women from including weight training in their fitness regimen.
For instance, some women avoid lifting weights out of fear that they would get excessively strong and bulky. The female body’s physiology, however, renders this concern largely unwarranted.
Compared to men, most women make much less testosterone. Because of this, women who strength train frequently are able to increase their lean muscle mass without adding pounds of bulky muscle or increasing their body weight.
Another widespread misconception is that women who want to “tone up” should concentrate on using lesser weights and performing each strength exercise more frequently. Regrettably, this assertion is likewise false. Both slow-twitch and fast-twitch muscle fibers can be found in the human body. The best approach to activate them and encourage muscle growth is to use bigger weights. The latter are in charge of giving your muscles definition.
Finally, a lot of women (and men) worry that lifting weights could cause their blood pressure to rise dangerously, or hypertension. It is true that weightlifting may momentarily increase these numbers, but this is simply a temporary effect.
Start Strength Training Today
Training on a regular basis is crucial for developing muscular tone along with dietary adjustments. Women over 40 are advised to engage in strength training involving all of the major muscle groups at least twice per week.
Start strengthening your muscles and protect yourself from the adverse effects of weight gain with Zero Xcuses today.
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