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The Providence team of physicians, associates and
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care hospitals nationwide, examining them for
efficiency, financial stability, and quality of care. And

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For more information call: 1-800-968-5595

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They were among 40 untrained
women, age 50 to. 70, who lifted
weights twice a week for a year in
a landmark study to determine
the effects of strength training on
aging females.
Miriam E. Nelson, the re-
searcher who conducted the
study, concluded—conservatively,
she says—that the women's bod-
ies were 15 to 20 years more
youthful after the year of train-
ing.
They also felt more energized
and motivated to exercise and ac-
cept new challenges in their lives.
Nelson's research, conducted
at the Tufts University Research
Center on Aging in Boston, fur-
ther reinforced the fact that mus-
cle loss is not an inevitable result
of aging. And, in fact, regular
strength training in moderate
amounts can reverse the effects
of aging as measured by muscle
mass, body fat content, bone den-
sity, flexibility and balance.
"We didn't come up with a sci-
entific score as to how much more
youthful the women became,"
Nelson said, "but, in some cases
we did measure their strength
against that of their daughters,
who were 20 to 30 years younger.
"The mothers were all
stronger."
They also had gained enough
muscle mass (without a corre-
sponding weight gain) to burn 15
percent more calories even in
sleeping. They were at least 40
percent stronger than before and
were energized enough to increase
overall physical activity by 25 per-
cent.
Nelson's study, published two
years ago in the Journal of the
American Medical Association, is
the basis for her new book, Strong
Women Stay Young (Bantam
Books).
Nelson, associate chief of the
physiology lab at Tufts, suggests
hand-held dumbbells for upper
body training and ankle weights
attached to the leg for the lower
body in outlining eight strength-
ening exercises to achieve optimal
results.
"Some women may want to go
to the gym because they find they
stick to it better if they do," she ac-
knowledged. "Others say they're
too busy and prefer the home."
In any case, two gets of each ex-
ercise—with eight repetitions—is
enough to produce results. "You
should start," she said, "at a low
level of weight that you can com-
fortably lift eight times with good
form.
"When it gets easy, increase the
weight, at your own pace."
Recommended workout time:
40 minutes, including about five
minutes of warming up and five
minutes of cooling down. ❑
For information on starting an
exercise program or choosing a
certified personal trainer, call the
American Council on Exercise's
toll-free hotline: (800) 529-8227.

