Happy Birthday, SilverBirch!

Life after 50? I wouldn't know, dahlink! I'm only 39 ;)

Mel

My friend who is studying to become a personal trainer just sent me this .....

WHAT HAPPENS WHEN WE TURN 40?

A loss in muscle tissue.

* 3kg(7 pounds) muscle loss/decade and accelerates after age 45

* This negativellly affects strength, edurance, metabolic rate, bone density, body composition, functional abilities and posture

*This loss is dominated by a lossin the number and size of fast twitching muscle fibers

* This results in a reduction in power, reaction time and speed of movement

A reduction in cardiovascular fitness

* Aerobic capacit decreases 10% each decade

* Activities of daily living start to become more challenging

* Movement starts to be avoided to reduce fatique

A drop in metabolic rate

* Resting metabolic rate drops approximately 2% per decade

* Reduction in RMR parallels the loss of muscle mass

* Results in reduced caloric requirements (100+ calories less per day) and can lead to creeping obesity

An increase in body fat

* Experience an average weight gain of 10 pounds per decade (women increase from 25% - 43% body fat and men increase from 18% to 38% body fat)

* Body fat distribvution changes such that more internal fat is deposited

* As women's estrogen levels drop, they typically start to store fat more like a man

* Menopause is one period during a woman's life that fat cell number can be increased!

*52% of women in their 50's are overwight. And more than 1/2 of women age 30-49 also weigh too much

* Increases risk ofr obesity related disorders sucha s coronary artery disease, hypertension, diabetes and osteoarthritis

Loss of strength

* Paralles the loss of muscle mass

* 50% of the strength of young adults

Decrease in bone density

* Bone density decreases at a rate of 1% per year after the age of 35

* Increased risk for fractures (forearm, lumbar, wrist, vertebrae, hip)

* 25% of post-menopausal women have enough bone loss to be diagnosed as osteoporotic


I will continue with this next week, there is a lot more to come. Don't get depressed there are answers for this that will come down the road.




Wanna bet she suggests weight training?

Interesting stuff Susan, thanks for sharing.
I can see why the scale doesn't move downward any more.
I need to address my exercise comittment. Thanks for the wakeup call.

Try Weight Training! Heavy weight training, the heavier the better ;)

and eat clean.

Mel

I am going home to do my weights tonight!!! (Not that I've been skipping them lately, but these posts just reinforce my resolve!)

Nothing like a good kick in the butt. Thanks ladies. :)

Just wanted to post a big THANK YOU for this forum. I'm going through a bunch of the keeper posts and am sitting here blown away.

It's taken me a few years to get the whole picture about this weightloss thing. I started out just walking, still eating bad. Joined a gym, added weights, but did that when I wanted, which wasn't much. I was sporadic in my efforts. I have finally learned through the journey that I need to plan my meals & eat the right things, and exercise consistently to reach my goals.

Now after finding this forum I see that I will have to train my brain to do this ALWAYS. Wow, what an eye opener finding this forum has been. I hope to reach my final goal soon, but I have been maintaining at this weight for over two years, but have just recently had the light bulb go off as far as being consistent and will soon be seeing these last few pounds disappear forever!

Anyways, didn't mean to write a book, just wanted to say Thank you all for your wisdom!

Hi maintainers,

Hi Mel, I like your post !!!

I AM weight training, and I added weight again today !!! Compared to you my weights are very low, but compared to one year ago I have come a tremendous way in strength and endurance.

I easily get injuries in my joints so I do weight training basically with weights as heavvy as possible to do 5 -10 reps with.

Excercise today: bike 10 kms flat land to bring DD to school, and willfetch her also in the afternoon. Also UBW with heavvier weight !

thanks for all the support maintainers!

rabbit