Learn to lift weights to become healthier and more confident.
With age, staying healthy and fit becomes increasingly important to adults. Weightlifting can keep a person strong, motivated and also prevent a wide range of age-related health issues. Women over 50 are at a greater risk for osteoporosis (a progressive loss of bone tissue), sarcopenia (loss of muscle mass), and decreases in strength and muscle tone. Starting and sticking with a weightlifting regimen can help delay or prevent the onset of these along with many other health problems for women over the age of 50. So find an open space, grab a pair of dumbbells and lift your way to a fitter life.
Instructions
1. Select a pair of dumbbells at a reasonable weight (between 2 and 5 pounds is generally a good starting weight for women over the age of 50).
2. Lift slowly and deliberately to avoid bad posture and swaying.
Stand holding one dumbbell in each hand; keep your arms at your sides with your palms facing up. Perform a dumbbell curl by bending your right arm at the elbow and raising the weight toward your shoulder. Repeat for the left arm. Repeat this exercise nine more times. Rest for two minutes.
3. Stand with your feet shoulder-width apart. Continue to hold one dumbbell in each hand, this time with your palms facing in toward your body. Perform a squat by slowly bending at the knees, maintaining your balance. Be sure to stick your rear end behind you, and keep your knees behind the line of your toes. Bend your knees as low as is comfortable, and then straighten your legs once again. Repeat this exercise nine more times. Rest for two minutes.
4. Bend your elbows softly and raise the weights to shoulder height.
Keep the weights in your hands palms facing each other, and bend your elbows slightly. Perform a lateral raise by raising the dumbbells just above shoulder level. Then lower the weights slowly back down to your sides. Repeat this just four more times. Rest for two minutes.
5. Remember to keep your back flat while you extend your arms.
Sit down on a bench or the floor. While gripping the dumbbells and bending your arms, lie back and extend your elbows away from your body so they are in line with your shoulders (your palms should be facing your feet). Slowly press the weights upward to perform a bench press. Once your arms are fully-extended, slowly bend your elbows to bring them back to your sides. Repeat this lift nine more times.
Tags: more times, Repeat this, with your, your arms, your elbows
