You might think lifting weights is for young people looking to get fit or wanting to stay in shape, but a new study proves that resistance training can do more than just help your body. Researchers at the University of British Columbia in Vancouver, Canada, studied the effects of weight training on 155 women between the ages of 65-75. What they found surprised everyone.
Pumping iron, it turns out, can slow older women's cognitive decline. The study was published in "Archives of Internal Medicine." Tests showed that seniors who trained with free weights, dumbbells and weight machines just once or twice a week improved their cognitive ability by almost 13 percent after working out for a year. What's interesting is that a similar group of women who did toning and balance exercises actually regressed in their decision-making abilities and focus.
As a trainer and bodybuilder I have always promoted weight lifting over body toning exercises many women are asking for. Pilates and yoga are a wonderful complement to an already established weight lifting routine. Especially when it comes to older women, they are hard to convince that strength training is necessary for them. We have seen study after study show the benefits of weight lifting; it promotes bone health and reduces age-related muscle loss and now we know that it helps us stay sharp as we age. Alzheimer's and dementia among seniors have become so common that many don't even question what we can do to prevent that.
Walking is important, as are all cardiovascular exercises, they help keep your heart healthy; yoga can help you stay calm, but it is weight training that will make your body fit and your mind sharp. So, if you are one of those who avoids dumbbells and weight machines, think again. Exercises like curling a 5-pound weight in each hand, doing squats and lunges, can significantly increase your chances of staying healthy for a long time. Correct training with weights will also help you prevent injuries and strengthen your weak joints and muscles. Another benefit is that weight lifting helps your upper body fatigue.
When you are ready to start your weight training, don't just rush off to buy dumbbells without knowing exactly what's best for you. Check out your local gyms for special resistance classes for seniors or hire a professional personal trainer who can help you set up a routine that's just right for you.
Jason Kozma is a professional lapersonaltraining.com Personal Trainer Los Angeles in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting jasonkozma.com Los Angeles Personal Trainer
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