Women are at particular risk for postural problems, osteoporosis and loss of muscular strength as they age. Paul Chek of the Corrective High-Performance Exercise Kinesiology Institute advises that women are at risk of developing a hunched back, knock knees, pinched nerves, labored breathing and incontinence.
Weight Training
Weight training is vital for increasing your muscle mass, muscle strength and bone density. According to an article by Thomas Mahady, you will lose 25 percent of your muscle by age 70. This age-related loss of muscle mass and strength actually begins when you are 30 years old. Lift progressively heavier weights to build your muscles. You will not bulk up like a man because most women do not have a sufficient amount of testosterone in their bodies to develop manly muscles. Work your chest and back on Mondays, legs and shoulders on Wednesdays, and biceps and triceps on Fridays. Do primarily free-weight and body-weight exercises. Most of your sets should be with heavy enough weights so you can only do six to 12 reps per set. Complete three to four sets per exercise.
Aerobic Conditioning
The American College of Sports Medicine recommends highly intense, weight-bearing aerobic exercise such as walking with bursts of sprinting and jumping to increase and maintain bone density. If you stop exercising, you will lose any gains in bone mass. Performing 30 minutes of intense aerobics three to five days a week will improve your bone and cardiovascular health.
Pregnancy
Women who are active may continue to exercise at pre-pregnancy intensities as long as they have a normal pregnancy. After your first trimester, refrain from lying flat on your back or your tummy. Use an incline bench to do chest presses and abdominal exercises. To reduce your risk of falling, do not use a step bench or ride a regular bicycle. Pregnancy is not a time to increase your strength by lifting very heavy weights. Ensure you do not overheat by exercising in a cool environment, drinking plenty of fluids and wearing loose clothes. Exercise during pregnancy reduces your risk of high blood pressure, swelling, protein in your urine and gestational diabetes.
Postmenopause
According to a 2008 study of post-menopausal women by Michel Brentano and colleagues, published by the National Strength and Conditioning Association, it is suggested that over the long term, a linear, progressively more intense strength-training program is more effective at increasing bone density than a circuit training type of program in postmenopausal women with bone loss. However, circuit training does improve cardio-respiratory fitness and the length of time it takes for postmenopausal women to fatigue.
Use of a Personal Trainer
Women tend to use very light weights when they workout. Such low intensities are not sufficient in building muscle mass or preventing bone loss. Nicholas Ratamess and colleagues, in their study on women and the influence of a personal trainer, report that supervised training under the guidance of a trainer is more effective at increasing the amount of weight you lift than unsupervised training.
References
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
- "Certified News"; Training for Independence; Thomas Mahady; Jan./Mar. 2007
- ACSM: Physical Activity and Bone Health
- Strength and Conditioning Research: Self-Selected Resistance Training; Nicholas Ratamess; Jan. 2008
- Strength & Conditioning Research: Phys. Adaptations to Training; Michel Brentano; Nov. 2008
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