Built to help women have a 360° approach to health through perimenopause to post-menopause.
As you age, you encounter distinctive physical hurdles. Past the age of 30, muscle mass typically decreases by 3-8% per decade, while bone density declines, elevating the risk of osteoporosis. The years following menopause can lead to a 10% loss in bone mass. Hormonal changes, particularly during menopause, contribute to decreased oestrogen and other hormones, impacting mood, energy levels, and weight management.
Combatting these effects, resistance training emerges as a vital tool for aging gracefully. It serves as a fountain of youth, rejuvenating physical and mental well-being.
Muscle Maintenance and Growth
Muscles act as a sturdy framework for your body, but without exercise, they can weaken, resulting in reduced tone and strength. Resistance training becomes a secret weapon, supporting muscle growth, repair, and maintenance, ultimately enhancing your ability to perform daily tasks, and preserving your quality of life as you age.
Maintaining Hormone Balance
As you age, hormonal imbalances become more common, elevating the risk of insulin resistance. Growth hormone, often referred to as the fountain-of-youth hormone, is crucial for muscle growth and repair, while testosterone supports fat metabolism and overall vitality. Regular strength training optimises the release of growth hormone and enhances testosterone production, positively influencing insulin and cortisol levels. This exercise form boosts insulin sensitivity, making glucose processing more efficient and reducing the risk of age-related metabolic conditions like type 2 diabetes. Additionally, resistance training helps lower cortisol levels, counteracting the aging effects of chronic stress.
Enhancing Fat Loss
Incorporating strength training into your routine not only builds and maintains lean muscle mass but also significantly increases your resting metabolic rate. Muscle tissue, being metabolically active, continues to burn calories even during periods of inactivity. By favouring muscle over fat, strength training improves body composition and enhances fat-burning efficiency. Studies indicate that dedicating time to strength training leads to lower body fat levels and increased fat-free mass, particularly in women.
Promoting Bone Health
Engaging in resistance exercises stimulates bone-building cells, resulting in denser and stronger bones. This enhanced bone structure improves stability and reduces the risk of fractures and injuries, contributing to a more confident and injury-free daily life. Consistent resistance training addresses several risk factors for osteoporosis, including improved strength, balance, and muscle mass. For comprehensive bone support, consider using Complete Bone Support, a formula combining calcium, magnesium, zinc, vitamins D and K, and genistein to maintain healthy bone mineral density.
Muscle and Joint Well-being
Maintaining optimal joint health is vital for smooth body movement. Aging often brings wear and tear to joints, leading to discomfort and decreased mobility due to muscle loss and weakening. Engaging in resistance exercises helps build muscle strength, fortifying ligaments, tendons, and connective tissues that provide essential support to your joints. The outcome? Improved everyday activities, increased freedom of movement, enhanced joint function, and a reduced risk of discomfort or injuries.
Resistance training has the potential to mitigate age-related cognitive decline and lower the risk of conditions like dementia. Strength training also positively impacts mental well-being by optimising neurochemicals like endorphins. These feel-good substances, activated through exercise, alleviate stress, elevate mood, and contribute to a positive mental outlook.
The gut microbiome, housing trillions of microorganisms in the digestive tract, significantly influences overall health. Regular strength training positively influences the composition and diversity of the gut microbiota, fostering a balanced and diverse gut ecosystem. A well-balanced and diverse gut microbiome offers broad anti-aging benefits, including healthier skin, a strengthened immune system, and support for mental acuity and overall brain health.
Consistent strength training serves as a potent anti-aging strategy, offering benefits beyond mere physical prowess. It cultivates resilience in body and mind, equipping you with the strength to face the trials of aging. The true impact of strength training lies in fostering enduring resilience, instilling confidence, determination, and discipline that transcends the gym.
Regular strength training is a great way to combat aging, providing more than just physical benefits. It builds resilience in both body and mind, giving you the strength to handle the challenges of getting older. The real impact of strength training is in developing lasting resilience, building confidence, determination, and discipline that go beyond the gym.
If you are looking for guidance on aging powerfully through your 40s and beyond, Please visit my website www.louisett.com and let’s book a chat!