It’s no secret that as we age, we start to experience changes in our bodies, such as a decrease in muscle mass and an increase in body fat. These changes can be attributed to decreased hormone levels, including estrogen, which is crucial in maintaining muscle mass. This can be incredibly frustrating and a little depressing. However, there is hope, and that comes in the form of resistance training. Research suggests that resistance training can be an effective way for women in their 40s to maintain or even increase their muscle mass and improve their overall health.
You may or may not already know that Pilates is a form of resistance training (more on that in PART 2).
Here are some reasons why women in their 40s should consider incorporating resistance training into their exercise routine:
Maintaining muscle mass: As women age, they may lose muscle mas . This can lead to a decrease in strength and an increase in body fa . Resistance training, which involves working against an opposing force, can help to maintain muscle mass and improve overall strength
A study published in the Journal of the Academy of Nutrition and Dietetics found that women who participated in resistance training for six months experienced increased muscle mass and decreased body fat.
In Pilates, we utilize resistance through body weight and small props, springs, and weights.
Improved bone health: Resistance training can also help to improve bone healt . According to the National Osteoporosis Foundation, women are at a higher risk for osteoporosis than men, and the risk increases with age.
Resistance training can help to strengthen bones and reduce the risk of fracture The low-impact nature of Pilates also ensures that your risk of injury while engaging in resistance training is low.
Increased metabolism: Resistance training can also help boost metabolism, leading to weight los . A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that women who participated in resistance training for 12 weeks experienced a significant increase in resting metabolic rate. Sounds pretty good right!
Overall, resistance training can be an effective way for women in their 40s to maintain their muscle mass, bo e health, and overall health. It is important to note that resistance training should be done in conjunction with cardiovascular exercise and a healthy diet.
Check back for PART 2, where we dive into how Pilates is a form of resistance training and why it is incredible for women in their 40s, 50s, and beyond.