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Why
We Gain Weight as We Age
Most people understand the effect of aerobic exercise and its role in weight
reduction and cardiovascular fitness. Many do not understand the connection between weight
training, weight gain, and aging.
After the age of 20, our bodies lose 1/3 to 1/2 pound of muscle tissue per year. Of
course, this results in strength reduction as we would expect.
However, it also slows our resting metabolic rate. This is the rate our bodies consume
calories when we are not working, even when we are sleeping.
The slowing of our metabolic rate translates into weight gain. Weight training, even twice
a week, will help you maintain and even replace that lost muscle mass. Although weight
training will produce extra strength in as little as six weeks, experts tell us to allow
12 weeks for physical changes to be obvious.
Weight training twice a week also has another bonus. It helps combat osteoporosis. As
muscles strengthen, so do the underlying bones.
It is true that the more we sit, the more we want to sit. If you are thinking you just
don't have the energy to exercise at the end of a long work day, consider the fact that
exercise actually increases your energy. You feel like doing more, not less.
Decreased stress levels and better overall health and quality of life are additional
benefits of exercise.
If you will consistently exercise (combination of aerobic exercise and weight training)
for only 15 to 20 minutes per day for 12 weeks, you will be delighted at the feeling of
control and power you feel with your own body. And as you replace muscle mass, you will
see your weight gradually come down.
True, exercise of any kind takes time and planning. However, like anything
else, it gets to be a habit. Unlike some habits we humans have, this one has untold
benefits to the human mind and body.
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