HEAVY LIFTING ASK AN EXPERT

GOOD THINGS COME TO THOSE WHO WEIGHT

You might think lifting weights is for gym junkies with a protein shake in hand, grunting and groaning as they throw dumbbells around a crowded gym, however weight training is beneficial for those outside of this category too.

To help us understand the importance of weight training as we get older, Heath Jones from Active & Ageless over-fifties gym shares some insight.

WHAT IS IT?

Resistance training (aka strength training) is exercise that applies tension to muscles with free weights, machine weights, resistance bands or body weight to induce muscular contraction.

HOW DOES IT WORK?

Over time, improvements in muscular strength, endurance, joint health, and bone strength are all likely outcomes of resistance training, with long-term benefits even being seen in people who train as little as two or three times a week. A balanced fitness program includes resistance training as well as aerobic exercise (such as walking, jogging or yoga) to improve your heart and lung health, flexibility and balance.

WILL IT MAKE YOU BULKY?

A common misconception and fear of a lot of women is that they will get ‘bulky’ or ‘big’ from lifting weights. However, women are physically unable to build the same type of muscle as men do, due to the differences in hormonal composition between men and women.

Men have much higher levels of testosterone (the male sex hormone) circulating around their body than women do. Men use testosterone to aid in the repair and building processes of muscular tissue, which leads to much larger ‘bulky’ muscles. Women, however, do not possess the capacity to do this.

Heath Jones is the director of over-fifties gym Active & Ageless in Hurstville,

Sydney.

HEADSPACE APP MENTAL HEALTH EXPERT AND CLINICAL PSYCHOLOGIST MARY SPILLANE HELPS WITH TRICKY FAMILY

PROBLEMS

Q

I CONSTANTLY FEEL LIKE MY CHILDREN ARE CRITICISING ME. HOW CAN I NAVIGATE HAVING CONVERSATIONS WITH THEM?

AIt’s important to set boundaries to protect your own health and wellbeing. Try and stick to ‘safe’ topics that are less likely to result in criticism. If someone starts to be critical of you, it’s perfectly OK to say that you don’t want to discuss that topic today and redirect the conversation. Further, if your feel upset or the criticism continues, you’re allowed to walk away and remove yourself from the situation.