Strong Women Stay Young
Miriam Nelson
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Miriam Nelson
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ISBN: 0553378481
Publisher: Bantam Books, Incorporated
Pub. Date: January 1998
Miriam E. Nelson's research created news worldwide when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. Without drugs, they regained bone, helping to prevent osteoporosis. They became stronger - in most cases even stronger than when they were young. Their balance and flexibility improved. They were leaner and trimmer, without changing what they ate. What's more, the women were so energized, they became 27 percent more active. No other program -- whether diet, medication, or aerobic exercise -- has ever achieved comparable results. Strong Women Stay Young shows women how to get the same remarkable benefits at home or in the office, working out just twice a week. Individualized instructions get couch potatoes started -- and help exercise buffs break through plateaus. Significant improvements are seen after just four weeks. This major new book features eight simple, safe exercises done standing or seated -- no sweat, no special clothes; fully illustrated step-by-step instructions that any woman can customize to her needs; important new information on muscle, bone, balance, and fitness -- explaining why this program works; progress logs for the critical first 12 weeks and a complete strength-training program to do at the gym. This scientifically tested program is proven safe and effective for beginning, intermediate, and advanced exercisers. All it takes is two short sessions a week to improve how you feel, what you can do, and how you look -- for the rest of your life!
From Library Journal:
Studies have shown that weight-bearing exercise improves bone density,
crucial to preventing osteoporosis in women. Nelson's research at the School of Nutrition
Science and Policy, Tufts University, the results of which were published in the Journal
of the American Medical Association, proves that strength training also improves balance,
increases energy, and helps to control weight, especially when used in conjunction with
regular aerobic activity. This book presents a program for strength training based on a
graduated schedule of weight-lifting exercises. The exercises can be done either with free
weights or on a weight-lifting machine. In addition, Nelson provides suggestions for
maintaining one's motivation and finding the time for exercise. Well done and easy to
follow.
Reader Reviews
A reviewer, May 14, 1999: If you have gained weight over your lifetime and thought the trend could not be reversed...think again. Aging, and middle-age spread, has more to do with inactivity than it does to age, as you'll learn in this book. I searched for a way to stay healthy and lose weight after having children, and I'm supposed to know how as a Registered Dietitian! But even I did not have great results, even with healthful eating and aerobic exercise, until I did one easy thing...read this book and started lifting weights twice a week. I will look better after doing it for three months, but I FELT better after doing it only three times! I even lifted weights before work, and that is a feat in itself since I have a hard time waking up before work! I felt energized all day. You could save yourself all the expense and heartache of fad diets, supplements, and buying expensive exercise equipment, just to lose weight and gain it back. With the help and advice in this book, you will feel young and strong and energetic in no time, no matter how old you are! Your results depend on following the advice from the authors who learned what works and what doesn't in their research. This book should top the best seller list, instead of those fad diet books, because this one you can do for life!
P. Hale PhD, MD, a physician in Internal Medicine, October 30, 1998: This book is an excellent resource for anyone counselling patients on exercise for the prevention or treatment of osteoporosis. I have found it very useful in my medical practice to supplement the exersize recommendations I give my patients.