MAKE NO BONES ABOUT IT-LIFT FOR LIFE!

After age thirty, both men and women begin to lose muscle mass and bone mineral density unless specific steps are taken to build back what is lost and to help prevent further loss. Although women lose muscle mass and bone mineral density at a faster rate than men, individuals of both genders will be adversely affected unless they take decisive action. Men and women, regardless of age or fitness level, can take immediate steps to help counteract and dramatically slow down the aging process.

We do not have to allow the passage of time to dictate quality of life or longevity. The most effective way to prevent both muscle wasting and the loss of bone mineral density is to engage in compound, multi-joint progressive weightlifting exercises using free weights. The term progressive, as it applies to exercise, refers to gradual progress occurring step-by-step and in stages, such as learning how to lift a pair of five-pound dumbbells safely, and, once mastered, progressing to a pair of eight-pound dumbbells, followed by a pair of ten-pound dumbbells, and so on. Progressive weightlifting recruits muscles, bones, and connective tissue to work together against gravity, thus enabling them to become stronger, healthier, and more functional.

The disuse of joints can be just as damaging to quality of life as any illness or injury associated with the joints. The key to protecting the functionality and longevity of joints and the entire musculoskeletal system is to balance progressive weightlifting with sufficient rest and proper whole food nutrition. Strength-training machines found in commercial gyms do not provide the most effective and efficient anaerobic workouts because the machines assist users in executing the movements. By contrast, free weights effectively recruit the agonist muscles (known as prime movers), the synergist muscles (assisting the prime movers), the stabilizer muscles (stabilizing and supporting the body while the prime movers and synergists work together), and the antagonist muscles (performing the opposite action of the prime movers). Strength-training machines may sometimes be useful, however, in very specific exercise programs, serving the needs of those new to weightlifting as well as individuals recovering from illnesses and injuries.

Lifting free weights allows the human body to summon its own energy and power to lift and is essential in training the body to work as one unit in daily functional activities. The key is to learn how to execute proper form and safety techniques in an environment conducive to successful outcomes, such as in the comfort and safety of a properly-equipped private studio.
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Excerpt from my book GET A C.L.E.W. FOR LIFE!
(The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®)
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By Audrey Lasky, MS EDU (NASM-CPT FNS)
Copyright © 2017 The Audrey Zeitouni Lasky Company LLC