Muscle loss is inevitable as you age, but adopting a daily weight training program may also help slow the method.
You naturally lose muscle mass as you age, a condition called sarcopenia. After age 30, men begin to lose 3% to five% of their muscle mass per decade, and most lose about 30% over their lifetime. But you’ve gotten the ability to alter that—with weight training.
More muscle gains
You must add more muscle than ever before. Weaker muscles mean less stamina, balance and mobility, all of which might increase your risk of falls and fractures.
In fact, a 2015 report from the American Society for Bone and Mineral Research found that individuals with sarcopenia had a 2.3 times higher risk of low-traumatic fractures from falls, comparable to broken hips, collarbones, leg, arm. or the wrist. .
“Weight training also helps with extra-muscular everyday movements, such as reaching for a high shelf or getting up from a chair,” says Darianani.
Weight training also offers other health advantages. For example:
Protection against osteoporosis. A study within the March 2017 issue bone Long-term weight training can increase bone density in men. In the study, men with low bone density were divided into two groups. One group did regular weight training, comparable to lunges and squats using free weights. The other group did several types of jumps. After one yr, the researchers found that the weight-trained men had higher levels of IGF-1, a hormone related to bone growth, than the lads who jumped.
Better cognitive function. A study within the July 2017 issue European Geriatric Medicine showed an association between increased upper-body and lower-body muscle strength and a greater ability to amass, store, and process information in older adults with a mean age of 66 years.
Gain strength with protein.Most people can get enough protein through their regular weight loss plan, but be mindful of protein intake whenever you're weight training, as your body uses dietary protein to construct muscle. . A 2015 study within the journal Nutrients recommends 1 to 1.3 grams of protein per kilogram of body weight per day for weight-training older adults.
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Tips for weight training
Weight training typically uses free weights comparable to dumbbells, kettlebells, and barbells, and weight machines to work specific muscle groups. There is not any advantage to using one kind of equipment over one other, says Dariyani.
“Free weights require more control throughout the range of exercise and make the muscles work harder, but machines have a more controlled range of motion and offer more safety.”
Use those you’re feeling most comfortable with and take into account that depending on the kind of exercise you're doing and which muscles you're working, you must use free weights and weight machines. Can switch between
Always seek the advice of your doctor before starting any kind of exercise program. Then, follow the following tips to start out your weight training program:
Invest in a trainer. A licensed and licensed trainer can develop a customized strategy to make sure you do the exercises you would like for an all-around workout. A trainer can even teach you proper form and technique, comparable to how you can maintain good posture and alignment and how you can lift in a smooth, controlled manner. This ensures you’re employed the muscles without wasted effort and helps reduce the danger of injury. Trainers may take videos or photos of your workouts for reference. Some trainers have a specialty or advanced certification in working with older adults, so you’ll want to ask about that. After learning out of your trainer and gaining confidence, you possibly can work out on your personal.
Find the precise balance. According to Daryanani, you need to strike a balance between proper weight and variety of repetitions during your workout. He suggests trying to finish 10 to 12 reps of the exercise with enough weight in order that the previous couple of are difficult, but you're still able to take care of proper form and technique. “Increase the weight as needed to ensure you maintain a fine balance between repetitions and point of fatigue,” he says. You should start with two sets of every exercise and add a 3rd as you improve.
Don't overdo it. A basic weight training program consists of three workouts per week with a rest day between workouts. Each session should last 30 to 60 minutes. “Anything more than that has no added benefits, and you run the risk of potential injury,” says Drianani.
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