Strength Training After 40
Strength training is an integral part of any fitness program but may even be more important for women in their 40's. As women age, the way they carry their weight tends to change; they begin carrying more weight in the trunks of their bodies like men do, as opposed to in their hips and thighs, as younger women tend to. Researchers believe that this shift, along with other factors such as the loss of heart-protecting estrogen, increases a woman's likelihood of developing heart disease and diabetes. Strength training can help stabilize your weight and keep your body fat levels low to mitigate the negative effects of this natural redistribution of body fat. As a bonus, new research suggests that weight training may help older people sleep better.
Supplementing Your Diet
Multi-vitamins, mineral supplements and essential fatty acids (EFA¡¯s) like omega-3 fatty acids and conjugated linoleic acid (CLA) line the shelves of our stores and supermarkets. It is estimated that consumers spend $20 billion every year on supplements of all kinds, but research shows that many of these pills are not only useless, but may be dangerous. Some supplements are very good for women: iron and calcium being foremost and EFA¡¯s such as omega-3 fatty acids coming in a very close second. Before adding supplements to your regiment, you should analyze your diet over at least a week to make sure you actually need the supplement. Then, consult your doctor for proper nutritional guidelines.
Setting Goals You Can Live With
According to the American College of Sports Medicine, women who set high goals in terms of physical fitness or weight loss do just as well as women who set more moderate goals. When it comes to getting in shape and staying healthy over the long term, research suggests that most women will do better to make changes that they can incorporate into their lives long-term.
Low Carb No More
You may have noticed that the volume and variety of low-carb foods at our local grocer has diminished recently. New research shows that when it comes to nutrition and weight-control the trend is a positive one. A study published in the American Journal of Clinical Nutrition suggests that consuming adequate protein and not limiting carbohydrate intake keeps us full and aids in both weight loss and control. Research at the University of Washington School of Medicine kept the percentage of carbohydrate of their test diets constant, while varying the percentages of protein and fat. Their results showed that protein is more satisfying than fat and that eating a low-fat (20 percent of calories), moderate protein (30 percent of calories) and moderate carbohydrate (50 percent of calories) diet is most effective in staying satiated and maintaining a healthy weight.
*Tip courtesy of Her Sports magazine.
Calcium Supplements for Women Over 40
Getting the proper amount of calcium and vitamin D is one of the key components in a woman's battle to prevent osteoperosis. According to the USDA, women over 40 should get 1200 mg of calcium and 700 mg of vitamin D from diet and supplements every day to protect their bones.