February 21, 2024 Breaking News, Latest News, and Videos

Hot Flash: Must_Do Weight Bearing Exercises for Women Over 50:

I could write a book on all my adventures with personal trainers. I had a weight trainer that wanted me to look like a football player, (probably because he was an ex-football star with UCLA), one that wanted to blow off the work out and smoke pot, one that usually showed up still drunk or with a vicious hangover from partying all night, and wanted me to join her. The list could go on.

I switched from weight training to running. I had a fantastic trainer, who rid me of my fear of running. He was awesome. He had me run for 1 minute, then 2 minutes, 3 minutes, and before long, I was running three miles each work out and lost 30 pounds!

The trouble came when, because I was so confident, I started to train for a marathon. My big mistake was not combining weight training with my running to strengthen my body. From all the marathon training, I herniated a couple of discs in my back. My running came to a screeching halt. And I never did do that frickin’ marathon.

After months of no exercise, going to several physical therapists (who did nothing for me) and gaining 25 pounds, I am again returning to weight training to begin to re-strengthen my body.

I consulted with a no-nonsense Santa Monica trainer with more than 25 years of experience (he was a champion bodybuilder in his younger years) to give me and my readers recommendations for the top weight-bearing exercises for women over 50.

He told me that weight-bearing exercises are extremely important for women to combat the muscle loss that naturally occurs because of aging. Did you know that by the time a woman turns 50, she’s lost about 20 pounds of muscle? With weight bearing exercises, you can rebuild the muscle loss.

The top 3 exercises that my trainer recommends that all women over 50 do weekly are the 
following:

1Seated Leg Press – works the glutes and thighs. Comparable exercises are lunges and squats.

2Seated Pull-Downs – works back and biceps. You could also use a seated rowing machine to get the same effect.

3Chest press – works chest, shoulders and triceps. The bench press or push-ups are comparable exercises.

My trainer recommends that weight-bearing exercises should be limited to two times a week at the most. For each exercise, he suggests doing 3 sets of each, 10-15 repetitions per set. 

“To get the most out of a weight bearing exercise, you should try to push yourself until you can’t do the exercise any longer, exhausting the muscle completely. Working the muscles to failure is the key factor to rebuilding and toning up your muscles,” he stated.

He also told me it takes 48 hours for muscles to recuperate from this kind of workout. During those 48 hours, he said to eat more lean protein to help the muscle rebuild and get stronger, and to get plenty of sleep.

Ok ladies! Only two days a week for a few months and we will have flab-less arms, firmer boobs, lean legs and a smaller hiney! Let’s do this!

in News
Related Posts

Bruce Lurie Gallery Unveils “Give Us Our Flowers” Exhibition

February 21, 2024

February 21, 2024

Philoche’s painting style incorporates vintage subjects to convey a tribute to the resilience of human spirit.  Bruce Lurie Gallery presents...

Portraiture Masterclass with Renowned Photographer Coming to Venice Beach

February 21, 2024

February 21, 2024

Participants will explore the boardwalk alongside Alan, honing their creativity and engaging with the local community. Renowned photographer Alan Shapiro...

“Women in Jazz” Event at the Moss Theater to Benefit College Scholarship Program

February 20, 2024

February 20, 2024

The Scholarship Trains Students to be Ambassadors for Antiracist Learning and Teaching Los Angeles-based jazz vocalist Amber Weekes, an alumna...

Countdown to the 30th Annual SAG Awards: Celebrating Excellence in Film and TV

February 20, 2024

February 20, 2024

SAG Awards Ceremony Set for Feb. 24, 2024, to be Globally Streamed on Netflix The anticipation for the 30th Annual...

“20’s/20s” Exhibit at ARCANE to Showcase Emerging Artists’ Work

February 20, 2024

February 20, 2024

The Featured Artists Were All in Their Twenties During the 2020s ARCANE Space is set to host an exhibition showcasing...

(Video) If Not Now Los Angeles Protest at Vice President Kamala Harris’ Home in Brentwood

February 20, 2024

February 20, 2024

The group held a Shiva or Jewish mourning ceremony as a protest. @smmirrornews If Not Now Los Angeles Protest at...

Atmospheric River Update for Los Angeles, Santa Monica, and Malibu for February 19

February 19, 2024

February 19, 2024

Road Closures, Mudslides, and Heaviest Rainfall of This Storm Still on the Way The City of Los Angeles intensified its...

A Sustainable “Air Taxi” Service Will Operate Out of West L.A.

February 19, 2024

February 19, 2024

Based on Images and Videos, the Aircraft’s Design Mixes a Helicopter With an Airplane By Zach Armstrong Los Angeles is...

Upcoming “Liquid Grooves” Concert Will Have Ocean and Sea Theme

February 19, 2024

February 19, 2024

Compositions Include “Pacific Grooves” by Tyler S. Grant and “Water Reflections” by Yukiko Nishimura The Emeritus Concert Band of Santa...

Los Angeles Gears Up for Another Slow-Moving Storm: Residents Urged to Prepare

February 18, 2024

February 18, 2024

National Weather Service Issues Flood Watch for Los Angeles County Even though Los Angeles County is still recovering from the...

Downtown L.A. and the Pacific Ocean can be seen from this Nearly $50M Palisadian Home

February 18, 2024

February 18, 2024

A movie theater, waterfall and infinity pool are among its amenities.  By Zach Armstrong A seven bedroom Palisadian estate with...

Two Bedroom Santa Monica Condo Lists for $9.5M

February 18, 2024

February 18, 2024

Originally established in 1928 and meticulously reconstructed in 1996, El Tovar By The Sea stands as an architectural masterpiece Originally...

(Video) Ghost Kitchen Kitchen United MIX has closed on Third Street Promenade

February 16, 2024

February 16, 2024

The Kitchen United MIX Location in Westwood is also closed. It’s a Wingstop Now. @smmirrornews Ghost Kitchen Kitchen United MIX...

Pacific Coast Highway In Western Malibu Faces Nightly Closures Due to Erosion Until Further Notice

February 15, 2024

February 15, 2024

Caltrans Implements Emergency Measures to Address Ocean Side Shoulder Damage Starting on February 14, a full closure of Pacific Coast...

Fiery Crash Shuts Down Pacific Coast Highway in Malibu Near Nicholas Canyon

February 15, 2024

February 15, 2024

Collision and Vehicle Fire Leads to Helicopter Evacuation of Injured Driver A two-car traffic accident resulted in the destruction of...