Strength Training For Strong Bones
A critical aspect of aging is the weakening of muscle tissue and bones. One of the ways to reduce the stress on out weakening bones is to increase our muscle mass through strength training.
Strength training has shown to be a safe and effective method of reversing muscle loss in the elderly. This muscle loss, called sarcopenia, begins about the age forty five. The average person’s muscle mass begins to decline at the rate of about 1 percent per year.
Because of this natural deterioration of the body. Strength training has become an important aspect of senior physical exercise routines. Simply stated strength training helps prevent the breakdown of healthy muscle, tissue and bones. Strength training also strengthens connective tissues(ligaments) around the muscles and joints.
The stronger a person’s body is. The less chance of of an injury occurring from an accident. A stronger body will be more resistant to virus related illnesses.
Recent findings show positive impacts of a twelve week strength training program. In a group of volunteers with the joint disease estoarthritis, muscle strength increased by 14 percent and balanced improve fifty five percent after the 12 week program.
In another group of volunteers with chronic kidney disease using the same twelve week program also had some profound results. These volunteers on low protein diets, still increased their muscle fiber by thirty two percent and muscle strength by thirty percent after training. This was in contrast to those who did not train. This group about nine pounds or three percent of their body weight.
When it comes to strength traing there are generally two types that are taught. These are body sculpting and body building. Body sculpting is the best form of trailing for seniors. This form seems to fill their needs. body sculpting theory generally speaks to the ability of women to add approximately five pounds of muscle mass. Men will ad approximately ten pounds of muscle mass.
Weight training should be done in very short sessions. Not only does excess work out time reduces the body building aspects of the work out. It will also lead to greater muscle soreness and prevent you from feeling loose the next time you work out.
Work outs should be done in very short sessions for the best results. When weight training seek to workout twice per week with two days rest between each session.
Other Interesting Articles
Comments
No comments yet.