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It Takes Two to Tango

Women's Health

We’re closing in on the end of our month-long focus to women’s health, and the month would not be complete if we didn’t talk about the importance of a strength training program.   

The Department of Aging and Geriatric Research at the University of Florida recently conducted a trial that looked at the effect of diet-alone program compared to a diet-with-exercise program among a group of obese older women (>65 years).  The purpose of the study was to examine the effects on weight loss, in addition to physical function in muscle mass and strength. 

The trial resulted in the group of women with “active intervention” (diet-with-exercise) achieving greater weight loss than did the group with the “control intervention” (diet-alone).  Additionally, the active intervention group also improved physical function, maintained muscle mass, and strength.  These findings support the belief that elderly women can effectively diet for weight loss, without compromising their physical strength, if an appropriate exercise routine is also followed. 

Strength training is about more than simply toning.  It’s about maintaining the functionality of life.  That is such a precious gift we’ve been given!  So ladies, ready to Tango? 

Check out our Body Sculpting guidelines for ideas on getting a great full body strength routine using two sets of hand weights.  Start out with 2 sets of 12 repetitions, using a weight that is challenging.  I know we ladies like to focus on our arms and abs, but don’t forget about the legs!  They are large muscles, which help you burn more calories and therefore burn more fat, but they are also crucial to functional movements like walking and standing up from a chair.   Following a program like this, 2-3 days per week, along with cardiovascular movement and a balanced diet, will not only help you achieve the weight loss you are looking for, but give you the strength to live the life you enjoy.  Shall we dance? 


Sports Medicine Bulletin.  “Active Voice: Exercise and Diet Promote Safe Weight Loss in Obese Older Adults”  Thomas W. Buford, Ph.D.

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