of comic book fame. “They don’t have enough anabolic hormones, such as testosterone,” Westcott says. “Our team has written 26 books on strength training, with not one title exclusively for women. The muscles are exactly the same for both genders, so the same training works, but women will just get toned, not bulky.” “I train a lot of tiny girls that


deadlift 225,” Hoehl says. One tip: Don’t overeat, a mistake many women make when starting out. “Often, people will be hungrier, and


they lose track of what they eat or think, ‘Now I can reward myself,’” Lucille says. “You have to figure out what your new normal is. Eat lean, clean protein.” All three experts agree that braving


the free-weight area boosts success at toning and trimming the whole body. “If you use free weights, you use your core and more muscle groups to help stabilize both the weight and your body, which is often standing,” Hoehl says, versus machines that are often worked while sitting, and generally exercise only one targeted muscle group at a time.


Recover Muscle Weightlifters also slow Mother Nature’s habit of stealing muscle during aging. “Women lose an average of five pounds of muscle per decade after age 30 until menopause, when the rate increases even more,” Westcott says. Studies have found that during a woman’s first six months of twice-weekly weight training, she can rebuild about one-quarter pound of muscle per week, he says. Because becoming stronger makes


everything from chores to other kinds of workouts easier, women become firmer, fitter and more self-confident, Lucille observes. Independence rises, along with self-esteem. “As with all things in life: If you push against resistance, you get stronger,” she says. “That’s true both mentally and physically.”


Note: Experts recommend using a certified trainer or weightlifting class to get started.


Debra Melani writes about health care and fitness from Lyons, Colo. Connect at DebraMelani.com.


I


Senior Fitness Corner Four Simple Exercises You Can Do from the Comfort of Your Home by Milissa Scott


f you are like most women over age 50, you feel like your body has turned against you. Your hands feel weak, your brain feels foggy, your energy level is low, and sometimes you feel unsteady on your feet. You know that you


need to be more active, to exercise more. But oh my goodness, where to start? A “big-box” fitness center is uncomfortable and intimidating, and options like boot camp, Zumba or cross training are completely out of the question. Don’t feel bad; I can assure you that you are not alone. I have great news! There are many


excellent exercises that you can do without ever leaving your home. These are exercises that focus on the three important keys to feeling great at any age: strength, balance and flexibility. They are easy to do, and they will help you feel stronger, younger and boost your energy.


Sit Down Squats This exercise requires a sturdy chair. Sit comfortably on the end of a chair. Stand up without assistance from your hands. Once you are standing, pause and take a deep breath before carefully sitting back down.


Repeat 5-10 times.


Ceiling Touches This exercise can be done sitting or standing. Stretch your arms up to the ceiling, gently at first and then more quickly as you do more repetitions.


Repeat 3-5 times.


Low Stretches Start from a standing position. Bend


Milissa Scott is a certified fitness and weight-loss trainer in San Antonio who has more than 20 years of experience, including more


than 10 years working exclusively with mature women. She co-owns Ladies Only In-Home Fitness. To learn more, visit www.ladiesathomefitness.com or call 210-774-6362.


NaturalAwakeningsSA.com May 2015 31


over at your waist and let your body pull you down into a nice, relaxed stretch. Carefully straighten your back to your original starting position.


Repeat 3-5 times.


One-Leg Balance Stand Start this exercise next to a wall or a sturdy table. Slowly lift one leg a few inches off


the ground. Try to balance on the other leg for 30 seconds, using the wall or table if you need something to touch for balance.


Repeat 1-3 times on each leg. These exercises are a great way to


begin your new commitment to being more active and improving your health. Perform all of these exercises every other day for one week. Don’t push yourself beyond your comfort level, especially if you are by yourself. And if you feel pain while exercising, STOP! Exercise should not be painful. Remember that you don’t have to


go it alone. There are experienced fitness instructors who specialize in senior exercise. They can keep you motivated and make sure you are progressing at the right pace for your fitness level. It’s also a good idea to check with your doctor before starting a new exercise program.


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