Goals
- Closer relationship with God – I read Corinthians 6, I really don’t have much to say about this chapter as it advises people to stop taking people to court over minor things. This is something that everyone needs to heed in this culture.
- Get Fit- Today was lower body day, belt squats with plates, traditional squats, dead lifts, calf raises , split squats and knee raises
- House organization – junk drawer today
- Write- 20 minutes today
- Camper Reno- video today
Free weights vs machines which is better?
Let me first say that I am not giving medical advice. For women over 50 especially heavy free weights are the most beneficial. There are several clinical studies that show how beneficial lifting heavy are for older woman. Lifting heavy can slow or stop bone loss and also muscle loss. Lifting heavy will also increase your resting metabolic rate. Let’s discuss functionality for the over 50 woman. How easy is it to get up and down from the floor? Have you noticed less flexibility? Does your lower back hurt? I know it is not just me. Machines are fine or even body weight to get your started but lifting heavy will add to your functionality. If you have joint problems you may have to start slower. I have a very weak right knee. I have babied this knee over the past year and take steps one at a time, well I did. After 28 days of lifting my knee is stronger, not ideal yet but it will be. So I did start slow by using a belt squat , this takes the load off my upper body. I also don’t go “ass to grass”. I am about the 50% point but this is a great improvement from where I started. I started probably at about a 20% squat but I have steadily improved. Don’t be afraid of starting and not doing it right. Proper form is the most important thing when lifting. Sometimes it takes up to 12 weeks to get the form correct. Speed is also important . Go slow and pay attention to how you are using your muscles. This will give you the most gains. Also, proper form keeps you from getting injured.
When I say free weights I am not talking about 5 lb weights. If you have never lifted you may have to start low but make sure you are always challenging yourself. The last 2 reps should be very difficult. You may be sore at the beginning or you may not. I got sore the first 2 times but now I do not. Women do recover quicker. Diet goes along way to help muscle building too. It will also contribute to joint pain. Sugar is a major inflammatory. This also includes simple carbs such as pastas, breads and cookies/crackers.
After a couple of weeks you will notice it is easy to do certain things, such as carry groceries or go up a flight of stairs. I watch and follow a lot of youtubers on body building. Many are only 4-5 minutes long and it helps keep me motivated. I will share some below that discuss benefits for women over 50. Trust me lifting is addictive!
I am including the article that links inability to get up from floor and mortality.
justagirlthatlovessweettea 