The Best Weight Loss Programs For Females Over 50

The difference between a weight loss fitness program for women over 50 is not too different from a program for women under the age of 50. Several precautions must be taken if you are older, and you should make adjustments in your workout intensity, frequency and exercise type. All these factors should be considered as you develop a weight loss program if you are a woman over the age of 50.

Strength Training

Strength training has proven time and time again to provide incredible health benefits for women older than 50 years old. Aging women, in particular, are prone to osteoporosis, and strength training increases bone mineral density. Additionally, strength training also reduces the risk of colon cancer and cardiovascular disease because of its ability to increase gastrointestinal transit speed and reduce resting blood pressure, according to Wayne Westcott, author of "Strength Training Past 50."

Research also indicates approximately 4 lbs. of fat loss from strength exercises alone after just 10 weeks of training and twice as much fat loss when combined with minor dietary adjustments, according to Westcott. Weight training is a highly beneficial and valuable component of a weight loss program for women over the age of 50.

The Exercise Etc. website points out that physiologically, there are no differences between the sexes in terms of how muscle tissue is innervated or how muscle responds to strength training. There are differences, however, in terms of the amount and distribution of muscle fibers. The differences in the amount of muscle fibers prohibit women from developing significant muscle mass--something many women are afraid of at nearly any age. Couple this with the fact that women have a 15 to 20 times lower concentration of testosterone, and you will see that a woman has a limited capacity to gain muscle.

Over the age of fifty, an average woman should strength train two times per week, training each major muscle group in each training session. She should perform approximately two sets of each exercise with anywhere between fourteen and eighteen repetitions per set. It is best to consult with a professional regarding exercise selection and ensuring the correct adjustments within these guidelines are made.

Avoid High Impact

Women over the age of 50 who are relatively new to exercise and strength training should avoid impact exercises, such as plyometrics--which often include jumping, catching or throwing. These high impact exercises early on pose a danger and increase the chances of a bone or ligament injury.

Cardiovascular Training

The benefits of cardiovascular training are typically not new to women. Women over the age of 50 stand to benefit greatly from improved strength in the heart--a result of aerobic training. The American Council on Exercise's Personal Training Manual suggests women over 50 should keep their heart rates between 100 and 153. If you are not in good physical shape when you begin, you should keep your heart rate in the lower range. You will gradually improve your rate with time.

Daily cardiovascular workouts should range from 20 to 30 minutes unless you are training for a specific event. Walking and hiking can be effective aerobic exercises for older women because they place minimal stress on the joints.