Many women over the age of 30 don’t really think about getting older until they get closer to age 50 when subtle changes start happening that alert them to the fact that they are showing signs getting older.

Starting at around age 30 approximately 3 kilos of lean muscle mass will be lost during each decade of life. This loss used to be blamed on the aging process, but research has now proven that it is the result of a sedentary lifestyle and lack of vigorous physical activity. This loss of muscle mass leads to weakness, frailty and increased risk of life threatening diseases. Regular exercise is needed to keep the immune system strong and healthy.

It is recommended that all older women (this means any woman over the age of 30) should engage in regular strength training at least twice per week to preserve and protect lean muscle tissue.
It doesn’t matter if you’re 30 years old or 70 years old. If you don’t work at keeping your lean muscle tissue, you will lose it along with your strength and ultimately your independence.

Along with the muscle toning effect, strength training also strengthens bones, joints, tendons and ligaments while helping to prevent accidents, injuries, and sickness. Strong muscles can help prevent you from a nasty fall, and if you do fall strong and firm muscle tissue is padding around joints and bones to help protect them from injury.

Strength training increases metabolic rate by up to 15% which is crucial for body fat loss and long term weight control. Without the correct exercise program a woman will lose about 5 percent of her metabolic rate (the rate the body burns fuel) every decade. As the metabolic rate slows it leads to less energy, vitality and less desire to be active. This is the start of the downward spiral of accelerated aging. Don’t do less, do more to stop it all sliding away. Now is a good time to take charge and increase your exercise and activity level which is what tells every cell in your body to grow. Sitting around and a sedentary life tells the body to wind down and decay.

A proper strength training program must be included and performed a minimum of twice per week working the major muscle groups at the correct intensity level. This is the fastest most effective way to reverse these unacceptable changes. Don’t think of it as an option, it isn’t. It is a necessary part of our lives if we want to remain fit and healthy.

The time you spend working to improve overall health and fitness a few days a week in the form of strength training will benefit you in many positive ways in every aspect of your life in the years to come. Just bite the bullet and get started right away, before it’s too late.

Sequence and Speed
When doing a series of exercises, you’ll generally want to start with the larger muscle groups and compound movements and work toward the smaller muscle groups and isolation movements. This allows you to do the most demanding moves when you’re the least fatigued.

Sets and Reps
A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times you repeat the move in each set.

Progression and Frequency
Progressive resistance is the key to any well designed strength program. This means that as your muscles adapt to a given exercise, you need to gradually increase the resistance or the repetitions to promote further gains.

More Benefits of Strength Training

• Strength training increases your bone density, preventing osteoperosis
• Strength training boosts your metabolism, helping you to burn more calories throughout the entire day – and even while you’re sleeping.
• Strength training lowers your blood pressure, cholesterol, and risk of stoke, diabetes, cancer, and arthritis.
• Strength training releases endorphins – powerful hormones in your system that promote better mood and sleep patterns.
• Strength training raises your energy levels so you can lead a more active lifestyle.
• Strength training improves your balance by strengthening your stabilizer muscles. This helps to prevent injuries due to falls and slips

The real benefit of Strength training is this: lean muscle mass burns more calories than fat body mass does. If you take two people who both weigh 200 pounds, however one person is made up of mostly muscle and the other is obese, the muscular person is burning far more calories while resting than the obese person is. Muscle tissue is very calorie-hungry, and this is a good thing. For more details please visit online http://www.soundbodytrainer.com in NewYork city.

1. Reduces health risks. Strength training helps prevent cardiovascular disease, obesity, type 2 diabetes, arthritis, low back pain, and certain types of cancer. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens the immune system, making you less susceptible to colds and flus.

2. Keeps you strong. People who don’t exercise regularly can lose up to 80% of their strength by age 65. More than one-fourth of American men and two-thirds of American women over age 75 can’t lift an object heavier than 15 pounds. This loss of strength is not the normal result of aging, it’s primarily the result of a sedentary lifestyle. Strength training is the best way to prevent the loss of strength.

3. Strengthens bones. It’s estimated that over 200 million people worldwide suffer from osteoporosis. 30-50% of women and 15-30% of men will suffer a fracture related to osteoporosis in their lifetime. Bone loss parallels muscle loss, it’s primarily the result of a sedentary lifestyle. Consuming dairy products and taking calcium supplements is not enough. Bones not challenged by weight bearing exercise will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise, and if you’ve already lost some bone, strength training can help restore some of it.

4. Decreases body fat. Strength training is just as important as aerobic exercise and healthy eating when it comes to losing body fat. Strength training builds lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. A higher metabolism causes your body to burn more fat throughout the day, even when you’re at rest.

5. Improves appearance. Strength training is the most effective way to build, shape, and define your body. Whether you want a leaner, more toned body, or a bigger, more powerful body, strength training will give you the look your after.