Live better with strength
A new study finds women who strength train two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do not. Further, women who strength train reduce the risk of cardiovascular mortality by 30%, along with gaining improvements in bones, joints, mood and overall metabolic health.
Combining aerobic activity such as Nia with strength training is even better. Check out Cambrey’s Nia with Boost class at 9:30 AM on Fridays for a fun combo.
A little goes a long way since women require less exercise than men to change baseline aerobic and muscle strength. You’ll get those health benefits early and fast!
Anything requiring muscles to work against a weight or force counts -- including weight machines, resistance bands or tubes and using your own body weight. Shoot for 2.5 hours of moderate-intensity exercise a week (hint: that equals two Nia classes and a short walk outside!) Then add in strength-based activities at least twice a week.
During the dance portion of a Nia class, build leg strength by moving into the low plane with a wider stance and bending knees to lower the spine closer to the earth. Sink and rise, strongly pushing the feet into the floor to engage leg muscles with resistance. Build core and arm strength with one fist opposing the other palm slowly. Yvonne loves this move when leading the song Elephant Dub from the routine Pulse! Join Yvonne’s class at 9:30 AM on Tuesdays and grab a coffee after!
The floor play segment of Nia classes assists in building strength by working against gravity. Rather than only relaxing or stretching on the floor, choose to push against the earth using your own body weight. Build core strength with crunches. Melt into the earth and push away, along with Julie in her Sunday class at 11:45 AM.
Simple exercises from home
Squats for your legs, stomach, and lower back
Lunges for your upper legs and glutes
Planks for your core, back, and shoulders
Push-ups for your chest, shoulders, triceps, and core
Consider investing in a few hand-held weights to increase the resistance. Need to remind yourself why this is important?
Weight training helps protect the joints. Stronger muscles take the strain off joints by lessening their load. You get less knee and hip pain when muscles pull more of their weight!
Increased muscle mass burns more calories.
Increased energy puts a spring in your step.
Body composition improves as muscles tone and tighten.
Revved up circulation lifts your mood!
By far, one of the best benefits is protection against injuries and falls. Stronger muscles stabilize balance and cushion bones should you take a tumble.
For more ideas, look for videos on YouTube, like this one of resistance training exercises at home for women over 40 -- but take care not to over do it.