Title The Anti-Aging Benefits of Free Weights STAY TONED BY LIFTING WEIGHTS AT HOME
TAGLINE
In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille
machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility.” You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home. Bodybuilding.com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try eight to ten repetitions per set, but don’t push yourself to use heavy weights. Even options that are ten pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.
Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps three to five pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid for healthy aging in both men and women. A study published by the National Center for Biotechnology Information recommends strength training two to three times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on
Train Your
BRAIN!
Classic Apple Crisp
INGREDIENTS
Inspired by Food Network
Topping: • 3/4 cup all-purpose flour • 1/3 cup brown sugar • 1/4 tsp ground cinnamon • 1/4 tsp salt
Filling: • 5 lbs Granny Smith apples, peeled, cored, and chopped • 1/4 cup pecans, finely chopped • 3 tbsp all-purpose flour
• 2 tbsp maple syrup • 1 tbsp lemon juice
• 6 tbsp chilled butter, cut into pieces • 1/4 cup pecans, coarsely chopped
DIRECTIONS
1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve.
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