Training For Mid-Life and Beyond

I recently ran a competition and in speaking with many of the entrants, it became very apparent that a lot of women know that they should do some kind of resistance training as they get older but have no idea what, how or even why. So I thought I'd write a blog to hopefully offer some help 🙂.

I find it somewhat alarming at how young these things can begin to decline and creep in but it’s amazing how powerful exercise can be - I’m hoping to show you further on. I often talk about the importance of exercise for self-confidence and self-esteem, as well as how brilliant it is to keep moving during pregnancy and after but I guess as I approach my 40th birthday, it makes me think of the next stage and I’m clearly not the only one, you’re all there with me! 

So, what happens as you age:

• Ligaments, tendons and muscle elasticity is reduced

• Joints become stiff

• Increased risk of osteoarthritis

• Loss of muscle mass (sarcopenia)

• Loss of fast twitch muscle and increase in slow twitch. 

The result: 

• Pain and discomfort

• Less mobility and reduced functional ability (it's harder to complete day to day tasks)

• The body significantly loses its ability to develop power and momentum e.g. difficulty moving from a sitting to a standing position
  

The nervous system can become less efficient, which can result in:

• Memory loss

• Reduced control

• Balance and coordination problems

• Reduction or loss in senses

This all sounds pretty horrific to be honest. I couldn’t help but feel a little bit of dread come over me as I was researching and revising this (I first learnt it when I did my personal training qualification). 

However, there is a way to slow it down, possibly even stop some of them and that is…

EXERCISE!!!

Of course it is! Why else would I put us through that list if the answer wasn’t related to my passion 😂. 

I honestly think it’s amazing how exercise and diet can reduce or even prevent SO many problems! It can also extend your life, so not only does it make it better, it makes it longer!!

How exactly does exercise help or prevent these awful things?

I’m going to start with cardio: it not only protects your heart and lungs but also, your bones. Particularly women who are post menopausal, you start to lose bone density which can lead to osteoporosis. However you can help to keep your bones strong by doing plenty of weight bearing exercise (anything where you're standing on your feet and supporting your own weight).

The recommended minimum amount of moderate intensity exercise per week is 150 minutes, or 75 minutes of high intensity.  I wrote a blog on cardio a while back if you'd like a bit more info which you can find here.

When it comes to cardio: don't underestimate the power of walking 🙂. Exercise doesn’t have to involve pushing and maxing out all the time. If that’s not your bag, a brisk walk is also hugely beneficial and would fall under the moderate intensity umbrella if you can get yourself out of breath. 

Personally, I love HIIT. I really enjoy pushing myself to the red zone but that’s me. Other people like to run, I am not one of them but everyone has their own preferences. The main thing is to do what you enjoy. Playing football or tennis with the kids! Playing chasing games with them around the house like my husband does. It all counts 🙂. Please just don’t make yourself do something you hate because you think it’s the right thing. I promise, you will struggle to make it a habit, which therefore arguably means it's not the best for you.

Onto why weight training is so good…

• It helps to maintain muscle mass (or you can still increase it with the right nutrition)

• It helps to keep you independent with functional training - being able to move from floor to standing easily for example.

• Stimulates your nervous system to maintain and train all of those things mentioned earlier that can decline such as: memory, balance and control
  

Are you getting an idea on how lifting weights can really help you to keep your quality of life? I also make sure to incorporate balance training into sessions with my clients, as this hugely reduces the likelihood of a fall. It’s such a surprising yet powerful tool against aging. I read stories about 80 year old women who are hitting the gym and lifting heavy weights and it is SO inspiring, plus they’re able to continue living their life to the full.

Where do you begin with lifting weights? There is so much free information out there, it can be a little overwhelming. I would start simple; find a whole body workout online and do it 2 - 3 times a week, with at least 24 hours between sessions - preferably 48 hours. That's it! It really doesn't need to be super complicated.

However, if you'd like some more help and direction drop me a note, we can have a chat and I can give you some pointers.

Has this been useful? I really hope so and that it’s not scared you too much about getting older! The way you age is in your hands, you've absolutely got it and I'm always here if you'd like a little support.

Personally, I FULLY intend on lifting weights, doing HIIT and living my life to the absolute best for as long as I possibly can.

C xx