Photography by Renée Comet Illustrations by Ulla Puggaard
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Strength Training for Americans 50+
By Betsy Stephens, March-April 2003
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It's true: Adding a little muscle to your body will help you slim down. Researchers at Tufts University found that people over 50 who did 30 minutes of moderate strength-training exercises a week for three months each built three pounds of muscle and lost four pounds of fat, even though they added an average of 370 calories to their daily diet. That's because building even a small amount of muscle increases your metabolism, and allows you to burn more calories around the clock, says Wayne L. Westcott, fitness research director at the South Shore YMCA in Quincy, Massachusetts. He designed this fast, easy muscle-building workout especially for AARP The Magazine. It takes less than 30 minutes to do, but three weekly sessions can add at least a pound of fat-burning muscle to your frame in just two months. Before you start, get your doctor's approval.
Then, all you need is an elastic "resistance band," which you can find for less than $10 in sporting goods stores. And remember, you don't need to grunt and strain through these moves; simply adjust the length of the elastic band so it provides just enough resistance to make your muscles feel moderately fatigued after doing 15 repetitions. Gradually work up to doing three sets of each move.
Deep Knee Bends
[Develops the muscles in your legs and buttocks]
With your feet shoulder-width apart, stand on the band so it's firmly anchored under the soles of your feet. Grasp the ends of the band so your arms are straight at your sides, as shown (A). The band should be stretched. Now, bend your knees, and slowly lower your body as if you were going to sit in a chair. Don't bend your waist—keep your upper body straight. When you've gone low enough to feel a comfortable stretch (try to go down until your thighs are nearly parallel with the ground, if you can), reverse the motion, and return to the standing position. Try to complete 15 repetitions.
Seated Sit-Ups
[Strengthens stomach muscles]
Sit in a high-backed chair with the resistance band looped around the back of the chair. Cross your arms and grip the ends of the band (A). Now, slowly bend at your waist, using your stomach muscles to bring your shoulders and upper back away from the chair about five inches. Keep your lower back flush against the back of the chair (B). Slowly return to the upright position (A). After doing 10 to 15 repetitions, briefly rest, and then repeat the move—with a twist. Rotate your body as you perform the sit-up, moving your right shoulder toward your left knee (C). Return to the upright position. You should complete 10 to 15 reps on each side.
Biceps Curls
[Strengthens your arms, and the muscles in your torso]
Start in the standing position as for the Deep Knee Bend, with your palms up. Keeping your elbows at your sides, slowly bring your fists toward your shoulders, stretching the band (B). Lower your arms again, and repeat for 15 repetitions.
Seated Row
[Develops the muscles in your arms and upper back]
Sitting on the floor with your legs extended, wrap the band around the center of your feet. Grasp the ends of the band, as shown (A). Slowly pull the ends toward you until your hands touch your chest. Try to pinch your shoulder blades together, and hold for three seconds (B). Relax your shoulders, then return your arms to the starting position. Repeat the move for 15 repetitions.
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