Resistance training for strength
If you figure weight lifting is only for young, hot, bodybuilder types, get your-
self to Chapter 11, which explains the surprising benefits of resistance train-
ing. The bottom line? Adding two or three days of weight training makes you
stronger and allows you to eat more calories without gaining weight. And no,
for most people, weight training doesn’t create bulging biceps and puffed-up
pecs. You will tone and sculpt your muscles, however. If you’re unsure how
to use weight-training equipment, flip to Chapter 13. Chapter 14 helps you
design your own strength-training program.One of the major benefits of resistance training is that you improve your over-
all strength, which gives you more independence in your life. From carrying
in groceries from the car to moving furniture around when it suits you, having
greater strength allows you to do more without waiting for your son-in-law to
show up.Pilates for balance
Each year, one in four people over age 65 experiences a serious fall, which
can lead to an injury that limits your mobility. Thankfully, beginning and
maintaining a fitness routine reduces your chances of falling and makes you
more likely to “catch” yourself if you do fall. Both cardio workouts and weight
training can improve your balance, but Pilates, the subject of Chapter 17,
puts special emphasis on your body’s core— that is, your abdominal, back,
hip, butt, and other nearby muscles — which, when strong, can greatly
improve your overall balance.Consider taking a Pilates class or using a Pilates video one or two days per
week. This form of exercise can be challenging to master at first (see Chapter
17 for examples of the exercises), but it builds core strength and improves
balance so well that you may wonder how you ever lived without it. Also
check out Chapter 19 for information on BOSU, a cardio workout that’s well
known for developing balance and flexibility.Stretching and yoga for flexibility
Stretching, whether through the stretches in Chapter 6 or through a yoga rou-
tine (see Chapter 16), can prevent your ligaments and muscles from shorten-
ing, which is the primary cause of walking like the Hunchback of Notre Dame.
We recommend stretching or doing some simple yoga exercises every day,
even on the days you don’t otherwise exercise. After you get yourself into the
routine, you may find that stretching — and the wonderful relaxation you feel
as a result — is your favorite part of your day.350 Part VII: Exercising for All Ages and Stages