2013 Winter StrongWomen Session #2
Date and Location
When (Date/Time)January 8, 2013, 9:00 AM - 10:00 AM
Did you know?
Based on research conducted by Dr. Miriam Nelson and her colleagues at Tufts University, we know that women from age thirty-five on can start to lose one-quarter to one-third pound of muscle each year—and gain that much or more in fat*. At first the change isn’t especially noticeable, but over time the loss of 2 percent of strength per year results in muscle weakness and difficulty in moving.
When this happens, women slow their activities, become weaker, gain more weight, and begin a devastating cycle of dieting and weight gain rebound, which leads to more muscle mass loss and a sedentary and dependent lifestyle.
This doesn’t have to be your future!
You can remain vital and strong throughout your lifetime. Dr. Miriam Nelson and her colleagues at Tufts University’s Human Nutrition Research Center researched strength training for older women as a way to reverse the physical changes associated with growing older. The study indicated that after a year of strength training twice a week, women’s bodies were fifteen to twenty years more youthful.* Women who participated in the program regained bone and muscle while losing fat. They became stronger, energized, and more active.
As a result of the study, Dr. Nelson published Strong Women Stay Young. The book has been translated into StrongWomen, a simple, safe, and effective strength- training program for midlife and older women, now offered through local Cooperative Extension offices.
*Tufts University’s Human Nutrition Research Center on Aging (Nelson et al., 1994)
The Penn State Extension StrongWomen program teaches women
and men safe strength-building techniques, appreciation for regular
physical activity, and proper nutrition.
- Increased muscle mass, strength and balance
- Improved bone density and reduced risk for osteoporosis and related fractures
- Reduced risk for diabetes, heart disease, arthritis, depression, and obesity
- Improved self-confidence, sleep and vitality
Who should attend?
Women (and Men!) 40 years of age and older who have been active or relatively sedentary for the past few years and are interested in improving their health, vitality, and well-being.
Classes - What to expect
- A five minute warm-up
- eight to twelve strength training exercises
- easy to use nutrition information
- a five minute cool down
The 2013 Winter session #2 is ten weeks long, Tuesday and Thursday mornings 9:00AM to 10:00AM.
The fee for this session is $60.00
Check payable to:
Montgomery Co. Cooperative Extension
Print out the registration form and send to:
Montgomery County Extension
1015 Bridge Road, Suite H
Collegeville, PA 19426