The fear that lifting weights makes you look ‘bulky’ or ‘too muscular’ is a common and misleading stereotype. But the misconception that weights are for men and cardio for women is slowly changing.
“I started doing hybrid circuit training classes [that mix HIIT with strength training] at my gym, Sweat Society, and I started noticing the benefits,” says Latimer. “I work for the London Ambulance Service and it is important to have a good core force to lift patients.”
Not only have you noticed the effect of strength training on your job, but you’ve also noticed physical and mental changes; “I always had a little belly bag of wine, but it’s gone. I ran simply because I wanted to lose weight. But now I look better with a bit of muscle mass, and I’m also better at running, thanks to the stronger muscles in my legs.”
She is also taking fewer sick days. “With the work that I do, I am exposed to bugs, bacteria and everything on a daily basis, but now I recover very quickly.”
Latimer is not alone in realizing this benefit. Recent research suggests that people who exercise have stronger immune systems, with higher numbers of bug-fighting immune cells in the blood. “Generally speaking, most inactive people have a suboptimal immune system,” explains Professor Harridge. “Exercise can improve that.”
How much strength training should we be doing?
Latimer works out about three times a week, either two strength-specific sessions and a hybrid cardio class, or the other way around. Her advice from her to any other 50-year-old who is apprehensive about starting a new exercise regimen or lifting weights for the first time? Keep it light and easy to get started.
“Many fitness studios offer ‘walk-in’ classes, so you don’t have to commit to a full membership and put unnecessary pressure on yourself,” she explains. “I really like the dynamic of the small group class and having an instructor to guide you through the exercises; remove that element of fear. If you just walk into the weight section of the gym and don’t know what to do, it can be overwhelming. you believe; Am I supposed to do higher reps? More weight? Less weight? So I really like the classes.”
But if you’re new to strength training, you don’t necessarily need to venture into the gym, says Ward. “You can do resistance exercises at home; you can just use your body weight or get something simple like a TRX (device with straps that help with exercises).”
Ward suggests starting with just one workout a week. “Studies have shown that you can get results with just one session a week. Obviously as you get better I would suggest increasing to two sessions per week. But you really don’t need to do more than seven exercises in one session, and I’d always recommend full-body compound exercises that use multiple muscle groups, like squats, deadlifts (i.e. lifting weights), pushing and pulling movements. ” The main thing is that you just started.
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