Exercise and Women

Recently I went to a Fitness Conference and I wanted to share a few key points I picked up with regards to exercise and women. The major point was that strength training is key to maintaining muscle tissue as we age. Muscle tissue is more active and therefore burns more calories and helps us to not gain weight. As we age we naturally lose strength and need to fight that loss with strength training

The Average Woman

• Loses about 5 pounds of muscle every decade.
• Adds about 10 pounds of fat every decade.
• Reduces her muscle mass by 1/3 by the age of 50. Strength loss is 12-14% per decade after the age of 50.
• Can lose half her original muscle tissue by 60, leaving her with a high percentage of body fat.
• Might not have enough muscle mass. This will absolutely increase the risk of serious problems such as lower back pain, heart disease, stroke, diabetes and bone loss.
• However, there is no difference between male and female muscle tissue, nor is fiber type distribution different between men and women.

Menopause and Weight Gain

• In the pose-ovulatory phase (the two weeks before the menstrual flow begins) a female's metabolic rate increases by about 200-300 calories per day.
• At menopause the loss of the menstrual function could cause a weight gain of approximately 4-6 pounds per year if the female does not make an adjustment in either her energy expenditure or food intake.
• This is not a hopeless situation as exercise can make a huge difference. In a cross-sectional study comparing female athletes and sedentary women between the ages of 18-69, there was no difference in body fat percentage and fat free mass between the youngest and oldest athletes. In addition, the older athletes' metabolic rates were similar to the young athletes, not to the older, sedentary controls.

To help combat the weight gain that comes with aging, we need to get out there and exercise (and be sure to include strength training). Be sure to get approval from your physician before starting any exercise program.