Our muscles are the reason we can walk, run, climb and carry things around. Unfortunately, as we age, muscles begin to melt away, unless we use them.
Surprisingly, muscles start to deteriorate when we reach our 30s. After age 40, we lose on average 8 per cent of our muscle mass every decade and the rate of loss accelerates after age 60.
The decline in skeletal muscle is a condition called sarcopenia, and it’s a natural part of ageing. However, the choice to be sedentary after 50 is the BIG reason sarcopenia causes decline in quality of life and loss of independence.
It is critically important to appreciate, no matter how old or out of shape you are, you can restore muscle tone. Exercise has been shown to stimulate muscle growth even for people in their 90s!
Exercising in your 40s, 50s and beyond does not necessarily build muscle. It is your biology that builds muscle in response to exercise. Basically, exercise sends the message to muscle fibres to regenerate.
Lack of exercise sends a catabolic response to reduce (breakdown) muscle fibres, while with exercise an anabolic response sends a signal to build up muscle tone.
Strength training is the most effective and efficient method to stimulate muscle growth after 50, and the magic happens during recovery – yes while you are relaxing!
This means your exercise session needs to use greater resistance and increased intensity, but you don’t need to exercise as often! 30 minutes strength training twice a week or 9 minutes daily will keep your muscles toned for life!
Strength Training Tips for beginners:
- Talk to your doctor before changing your exercise program or if you have any pre-existing conditions or injuries.
- Start with light weights to let your body get used to resistance training. Particularly if you haven’t done any strength training for a while or ever. Your joints, muscle and tissues need time to adapt to your increased activity.
- Drink a lot of water! This should be before, during, and after.
- Always warm up with low impact and dynamic exercises, focus on moving through your comfortable range of motion.
- “No Pain, No Gain” does not apply to strength training! Muscle fatigue is necessary, but muscle pain is not. If something hurts or doesn’t feel good, you should stop. Do not keep pushing through as it may lead to unnecessary injury.
- Always finish your workout with a cool-down or stretch. When you exercise and break down your muscle fibres to rebuild later, cooling down and stretching post-workout, will decrease the potential or at least the degree of sore muscles a few days later.
Strength training is all good news for those who value living their life well with fitness! Start exercising today with your FREE beginner 9 minute, Cardio, Core and Strength workout. The link is below for you.
Live well with Health and WELLth!
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