Ever wonder why you’re gaining weight as you age?  It doesn’t seem like you’ve changed your eating habits, so what’s the story?  Yes, you know you should exercise more, but you’ve never exercised regularly and haven’t had a weight problem before.  So why have you slowly been gaining weight? And why is it so hard to lose?

One of the reasons we gain weight as we age is because our metabolism, the rate at which our bodies burn calories, slows down.  It’s estimated that metabolism naturally slows about 5% per decade after age 30.  But why does our metabolism slow?

As we enter our 30s, muscle mass naturally begins to decline and that decline picks up speed as we grow older.  Because lean muscle burns more calories (about 35 a day per lb, while fat burns just 2 calories a day per lb) our metabolic rates begin to slow as muscle mass diminishes. So we require less food to fuel our bodies. Since we continue to eat as we always have, the calories that aren’t used are stored as fat and we gain weight.

Aerobic exercise, of course, will burn calories and help you lose weight, as will dieting.  However, aerobic exercise doesn’t build muscle.  And when you diet without exercise, you not only lose fat, but you lose muscle as well.  So, you still have the problem of losing muscle mass.

There’s only one way to rebuild muscle (or prevent its loss in the first place), and that is with strength training. The good news is that anyone at any age can start a strength training program and begin rebuilding muscle. No, we’re not talking “Arnie Schwarzenegger muscles” … that’s bodybuilding and we’re not going there!

As you increase your lean muscle mass, the speed at which your body burns calories will increase.  Your body will utilize the food you take in more effectively, you’ll find that you can eat more without gaining weight and your muscle to fat ratio will improve, giving you an overall leaner, stronger appearance.  Additionally, resistance training lowers blood pressure, increases stamina and improves balance. Simple daily tasks will become easier. And, for many post-menopausal women, bone density will increase.

Strength training doesn’t require big, costly weight machines or gym memberships. Push ups, squats and lunges are basic strength training exercises that will build muscle and you can do them anywhere. You can use common household items like soup cans or filled water bottles. Dumbbells and toning tubes are inexpensive options for strength training at home.  But if you’ve never trained with weights, you may want to consult with a trainer to get you started with a basic plan and to learn proper form.

A well-rounded fitness program should include aerobic exercise, strength training and flexibility exercise.  Aim for about 30 – 45 minutes of moderate aerobic activity at least 5 days a week (it can be broken down into smaller increments and still be effective), resistance training 3 days a week and include stretching after all your workouts to maintain flexibility.  Vary your activities to keep from becoming bored.  Always check with your doctor before beginning any exercise program, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

This entry was posted on Sunday, January 3rd, 2010 at 12:38 pm and is filed under Shaping Up. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.