Lean Machine

Today I have a super short article from Fitness magazine- enjoy!

Be A Lean Machine

Muscles can learn new tricks no matter your age, according to a recent study in the Journal of Strength & Conditioning Research, which determined that women in their twenties and sixties gained strength in the weight room at the same rate. Take your fitness to the next level with these easy tweaks.

Firm Faster. Add 5 percent more iron to your reps. For example, if you’ve mastered 100 pounds on the leg press, go with 105 next time. When exercisers in the study could crank out two consecutive sets of 12 reps at a particular weight, they added 5 to 10 percent more pounds to the machine and became up to 38 percent stronger after 13 weeks.

Supertone your ticker. Do 30-to-60 second bursts of higher-intensity exercise- for example, hop off the treadmill to do push-ups and squat jumps- to increase your cardio capacity. “Include six speed intervals once or twice a week to your steady cardio” to pump up your heart muscle, says Emily Hutchins, an owner of On Your Mark Coaching and Training in Chicago.

Power up. Do superfast lifts. “This increases your muscles’ power- the measure of how quickly you can generate force,” says trainer Brad Schoenfeld, author of Women’s Home Workout Bible. His rule of thumb: Lift a weight in a split second (for example, push up quickly on overheard presses and on weight machines), then lower it for a count of two.

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About SuzieSloth

I am a Certified Personal Trainer and Martial Arts Instructor with a passion for physical fitness and a background in public health. I love learning new things about the fitness world and about innovations in all health fields. I like to share tidbits that I find in magazines or on the internet with friends and clients. Please feel free to email me with questions or comments, or leave comments on any post on my blog. And make sure to stop by my website: http://www.formfitsfunction.net View all posts by SuzieSloth

2 responses to “Lean Machine

  • Will Blesch

    Thanks for the article. I know my mom could totally use reading this. She has never been overweight, but she is getting to be in her mid-fifties, and she has experienced bone loss and muscle loss.

    I think a lot of women actually could use this type of info.

    • SuzieSloth

      Glad you could use the information!
      I agree 100% with what you’re saying. A lot of women look at fitness as a tool for aesthetics purpose only; and usually rely on cardio alone- but once menopause comes, bone-loss and muscle loss are already making their presence known. Once women hit 30 it is vital to look at fitness as a way to keep your body healthy.
      It is never too late to get into a routine to prevent more muscle or bone loss, and I wish more women would utilize fitness for the heart and body health, not just fitting into a certain dress size.
      As for your mother, there are a lot of places that offer excellent training for women in their 50’s to prevent bone and muscle loss (even places like LA fitness and chain gyms), and of course she could always begin a routine at home to keep healthy. Over the next few weeks I’ll try to get some info up on exercise after 50!

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