You Have the Power to Reverse Muscle Loss After 50! This was the title of the presentation I gave to over one hundred participants hosted by CARP. I spoke about the benefits of resistance training and then guided a Jane Fonda inspired workout. It was so much fun!
I received a lot of feedback from participants that wished I had a video of the workout so they could continue with the workout in the future. So, I created one so everyone could benefit, even if you weren’t at the event.
The powerful information on how YOU can reverse muscle loss after 50 with resistance training is so compelling, I wanted to do more than create the workout. I also wanted to give you that well researched fitness information so every time you lift your arm, you tone your legs and you engage your tummy muscles you feel the benefits of your efforts, and you know exactly what you’re doing to your body to give you the best, healthiest, fittest quality of life!
So here are the fun facts:
You have the power to reverse muscle loss due to aging. This is a huge win considering that muscle revvs up your metabolism.
It’s estimated that every decade after adult life, you lose 5 pounds of muscle. This accounts for a drop in your metabolic rate by approximately 3 percent*.
Another way of looking at it is, for every 5 pounds of muscle loss, you gain approximately 15 pounds of fat*.
With each decade after 20 years of age, without resistance training you risk gaining another 15 pounds of fat.
- At 50 you risk losing 15 pounds of muscle and gaining 45 pounds of fat
- At 60 you risk losing 20 pounds of muscle and 60 pounds of fat
- At 70 you risk losing 25 pounds of muscle 75 pounds of fat
Less muscle and more fat may not look aesthetically pleasing, but the health implications are much more pressing. It’s associated with a greater risk of osteoporosis, type II diabetes, high blood pressure, high cholesterol, heart disease, stroke, arthritis, lack of mobility leading to falls, pain and early death.
BUT The great part is you can reverse muscle loss. You can increase your metabolism, gain strength and prevent chronic disease associated with muscle loss. It only takes 2 days per week and as little as 20 minutes per session to begin to increase your lean muscle.
The best part is, the results never expire. You’re never “too old” to start because you can increase lean muscle at any age.
You don’t need a gym membership or expensive fitness equipment either. Resistance training can be performed with your own body weight or barbells, bands and bars you can hide away in your closet when you’re not using them.
Before we get started, here’s why we’re doing a fun Jane Fonda inspired workout:
Jane Fonda & Fitness At 80:
Jane Fonda changed the way we workout and pioneered the fit female movement. Back in the early 80’s gyms were mostly for men, so Jane’s videos soared to success by giving women an alternative at home workout that made them feel fit and strong.
Jane’s videos became the best selling at home workout of all time.
Just think how empowering it is to know there are now thousands (if not millions) of fitness resources for women and Jane Fonda pushed that movement forward.
But what makes her a true inspiration isn’t Jane in 1980. It’s Jane’s views on fitness, health and wellness at 80 (that’s right, Jane Fonda is now 80 years young).
Jane shifts our perception of aging and gives us the ability to see what a thriving fit life looks like when we take care of our health.
Even after a hip replacement, a knee replacement and back surgery, Jane still exercises everyday. She emphasizes the importance that all movement matters!
She summed it up best in an interview she did in Express: I’ll Never Stop Working Out
“We can allow our various infirmities to define us or we can say to ourselves, ‘I want to stay independent as long as possible. I want to be able to sit on the floor and play with my grandchildren. I want to carry at least some of my own luggage and not take 15 minutes to get out of a car’.”
Jane Fonda is a true role model and inspiration for all women after 50, after 60, 70, 80 and beyond. Heck, she’s even a role model for the younger generations (like me) who see possibility and promise when one truly embraces a healthy journey!
Here’s a Fun, Quick and Easy Jane Fonda Inspired Workout:
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*Statistics article provided by: Strength Training Past 50: http://www.humankinetics.com/products/all-products/strength-training-past-50-3rd-edition