| You don't have to be Charles Atlas to power up | | | | muscles flex during strength training, the bones |
| with strength training. This kind of exercise is a | | | | around them respond like plants to sunlight - they |
| key to fitness for everyone - especially seniors. | | | | grow. |
| Stacks of scientific studies prove this. In fact, | | | | Resistance training helps maintain bone density at |
| senior muscles may benefit more from strength | | | | any age. It doesn't take much. Just a little stress |
| training than young ones. | | | | on the bones to mitigate the bone loss that is |
| | | | inevitable as you age. |
| Strength training has many names. Resistance | | | | And it doesn't matter how old you are when you |
| training, weight lifting, working out, and pumping | | | | start. Even seniors with osteoporosis can benefit |
| iron are just a few. Whatever, you call it, it's | | | | from low-weight, high-rep resistance training. It's |
| more valuable, easy, and fun than you probably | | | | never too late to start preventing bone loss. |
| imagined. For instance, you may not know that | | | | Stronger muscles and bones could help you |
| strength training can rev up your metabolism and | | | | preserve your freedom and your ability to take |
| help you burn off more calories around the clock. | | | | care of yourself. After all, you need muscles to |
| It gets results by "stressing" your muscles more | | | | walk up stairs and climb out of bed, not to |
| than your humdrum daily activities do. This stress | | | | mention carry your groceries and pick up your |
| could come from doing pushups, pressing a | | | | grandchildren. |
| dumbbell above your head, or curling a coffee can. | | | | When you follow a regular lifting program, you'll |
| Believe it or not, muscles live for this extra work. | | | | start seeing muscles you haven't seen since you |
| It makes them stronger and healthier. | | | | were 30 years old. Strength training carves |
| Put the brakes on aging | | | | muscles until they become lean and well-defined. |
| You lose as much as 40 percent of your muscle | | | | And unlike fat, muscles do more than take up |
| strength during your adult life, health experts say. | | | | space. They're constantly eating up calories - |
| This process - called sarcopenia - starts in your | | | | three times as many as fat. They keep churning |
| 40s and 50s, when your muscle fibers begin to | | | | even when you're not exercising. Don't stop |
| shrink, become less efficient, and disappear | | | | working out for long, though. The more you |
| altogether. Sarcopenia leads to the weakness, | | | | strength train, the more muscles you'll build, which |
| poor coordination, and bad balance that many | | | | will help your body burn fat faster. So add some |
| seniors suffer. | | | | muscles and watch the fat melt away. |
| Strength training halts this process and may even | | | | Strength training could also add 20 yards to your |
| reverse it. According to the latest research, your | | | | golf drive, or some extra "umph" to your tennis |
| strength could jump by an amazing 100 percent if | | | | serve. It may take you to a higher level in |
| you're a weight-lifting senior. Pumping iron works | | | | whatever sport you're active in. Moreover, extra |
| because it encourages your muscles to grow and | | | | muscles helps protect your joints and lower back |
| become more responsive and powerful. | | | | during cardiovascular exercises such as jogging |
| Lifting weights can also build up your bones. What | | | | and bicycling. |