Strength Training

Pumping iron twice a week can sharply reduce risk of osteoporosis and resulting broken bones among older women, says a study in the Journal of the American Medical Association. A 45-minute workout using five different weight lifting machines twice a week has more benefits than estrogen-replacement therapy or other treatments to prevent osteoporosis, say lead author Miriam Nelson of Tufts University, Boston.

The study followed 39 women ages 50-70 who were not on estrogen therapy or other medications affecting bone density. The 20 women who did weight training had 1% more density at the end of the year-long study. The 19 who did not train lost 2.5% of their bone density.

The iron-pumping group also had improved balance and muscle strength. "I would say we turned the clock back 15 to 20 years," says Nelson. The weight training program included three set of eight repetitions on machines to strengthen muscles in the abdomen, back thighs and buttock.

Comparable exercises can be done without costly equipment, Nelson says. "Anybody can do these exercises. It's never too late to start. "She advises people to get instruction on how to exercise properly before embarking on a program.

(From Doug Levy of USA Today)

Also, before beginning any exercise program you should consult with your doctor.

What Is a Workout?

• A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline.
  
  • Doing it is easy once you get started. A workout makes you better today than you were yesterday.
    
  • It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
    
• A workout is a personal triumph over laziness and procrastination. It is the badge of a winner - the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.
  
• A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
  
• A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
  
• A workout is a form of rebirth. When you finish a good workout, Your don't simple feel better, You feel better about yourself.

( From: George Allan: former NFL Football Coach, former member President's Council on Physical Fitness