What about weight training as an exercise to lose weight?

Although many older people are aware of the importance of regular aerobic exercise such as walking or swimming, many tend to dismiss weight training (also called resistance training) as an activity for the young (or the vain). In general, as we grow older, our muscle fibres shrink in number and size (atrophy) and become less sensitive to messages from the brain. This results in a decrease in strength, balance and coordination.

However, it is now clear that resistance training can substantially slow – and even reverse – the decline in muscle mass, bone density and strength that were once considered to be the inevitable consequences of ageing. In general, therefore, light to moderate weight training is strongly recommended as a complement to the usual aerobic activities described above, and can form part of a programme of exercise to lose weight. However, it is essential that you have proper instruction in the use of weights or resistance machines; overuse or inappropriate use can cause injury. Joining a good health-club or gym is easily the best option, since expert guidance is readily available. Make sure you tell the fitness instructor about any medical problems and get the all clear from your doctor before you begin.

Some general tips of resistance training:

• Speak to your doctor before you begin a resistance training programme
• Make sure you have a reasonable standard of aerobic fitness before you start
• Aim for 20 – 30 minutes of weight training two to three times per week
• Use very light weights to begin with and aim for 12 to 15 repetitions per set of each exercise
• Perform each movement slowly through the full range of motion that’s possible for you
• Focus on the large muscle groups, i.e. the legs, arms and chest
• If you feel unwell at any time – STOP IMMEDIATELY!