Home forums Female Forum Training after 50 The Essentials

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    Captain Jack

    <b>Building muscle mass after 50 is all down to the right training plan and a diet. Get it right and you’ll lead a leaner, healthier, happier life.</b>

    Whether you’re new to exercise, or you’ve been active all your lift, strength training is important for all females.

    Lifting weights and building muscle will boost both your health and physical performance. It’s not about growing huge slabs of manly muscle mass either.

    In fact, introducing hard strength training to your daily routine won’t suddenly turn you into a deep-voiced, broad-shouldered body builder – if anything it’ll help you develop a more womanly, confident, shapely and athletic figure.

    Plus, you’ll improve your vascular, metabolic and functional health too.

    Strength training for females over 50 is pretty much essential.

    Here’s why…
    <h2>Why Building Muscle After 50 Is Important for All Women</h2>
    There’s been a huge shift in the way that females perceive strength training over the last few years.

    Gone are the days where women focus solely on cardio as a way of keeping fit. Okay, it helped many of us get off the sofa and increase our fitness levels – but it led to frail, weak physiques with no muscle or strength.

    The so-called ‘cardio bunny’ approach is dead in the water. And in it’s place has exploded the super-strong, ultra-feminine strength training approach.

    When it comes to building muscle after 50, it’s all down to two things – diet and the right exercise program. Without a plan, you’re not channeling your energy and efforts as well as you could.

    And that could leave you with less-than-perfect results in the long term.
    <h3>Strong females lift for health, beauty and muscle build</h3>
    But why exactly should a female over 50 build muscle?

    Wanting to be strong, lean and athletic reaches far wider than just looking your best. The impact that strength training has on your life is phenomenally wide.

    From mental health, to physical longevity. And from bone health to muscle health.

    Here are the most important reasons you need to know about…
    <h3>More muscle means a leaner figure and higher metabolic rate during dieting</h3>
    Muscle is a metabolically active tissue. The more you muscle have, the more energy it needs to sustain its own mass.

    When you’re muscle building through strength training, your metabolic rate increases; and this can have a positive effect on body fat levels – presuming you monitor your food intake.

    A few more pounds of muscle won’t make a huge difference to metabolic rate on it’s own merit. But there’s a pretty positive correlation between women over 50 that take part in regular strength training and lower levels of body fat.

    If you’re dieting to lose fat, you’re at risk of losing muscle mass too. That’s because when your body in low on energy intake, it can also choose to break muscle down for fuel as well, not just excess fat.

    The best way to stop this from happening is to combine strength training with a high protein diet.

    That way you spare lean muscle tissue and target fat more effectively.

    And your metabolic rate will continue to tick over at a higher rate.
    <h3>Muscle building reduces your risk of sarcopenia</h3>
    Sarcopenia is an age related loss in lean muscle tissue and is significantly associated with elevated risk of obesity, bone health issues and metabolic diseases.

    By the age of 60, you could have lost as much as 15% of your total muscle mass – that’s a huge amount. And it’ll have a drastic effect on everything from your strength to your stamina too.

    It’s thought to be caused by a drop in muscle building hormones such as testosterone and growth hormone, but inactivity plays a large part too.

    Side effects of sarcopenia include: 

    • Loss of strength and endurance
    • Weight loss
    • Increased body fat
    • Loss of balance and functional capability (walking, carrying, standing from a sitting position etc.)

    From the age of 50 onward, it’s important that you train to build muscle. Risk factors for sarcopenia are higher if you’re inactive, have a bad diet and follow poor lifestyle choices.

    By strength training to build muscle you can offset symptoms of sarcopenia and maintain functional health and quality of life.
    <h3>Strong muscles means strong bones</h3>
    Another side effect on being inactive after 50 is that your bones can become weak and brittle. This increases the risk of fractures and other skeletal issues such as osteoporosis and osteopenia.

    In women, disorders such as osteoporosis are linked closely to the menopause. This is because estrogen is responsible for maintaining mineral content in bone tissue.

    At 50, you’ll more than likely at menopausal age, and therefore at a higher risk of bone loss.

    When you strength train to build muscle, you stimulate bone cell remodeling. This simply means that you ‘load’ your bones with a mechanical stressor that forces it to maintain its strength and integrity.

    If you squat, your thigh bones remain strong. If you do press-ups it’s the same for your arms.

    High-intensity muscle building training has been shown in numerous studies to help reduce the risk of bone loss in females over 50.

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