It’s an unfortunate stereotype that resistance training with weights is not for seniors or very attractive for women. “If You Don’t Use It You Lose It,” muscles atrophy with lack of use but can be revived with a well planned strength and conditioning program. All action, every movement, the mere act of maintaining your body erect is done because of the complex structure of muscles we have. Angie Ferguson an exercise physiologist, shows that when you develop the muscles through weight training you have a affect on the tendons, connective tissues, bone density, cardiac output and weight management.
Maintains strength. Everything we do requires bodily strength. From the simplest movements each day, such as preparing a meal, to more complex tasks such as lifting and pushing, your body needs strength to move. Following a full-body well-rounded resistance training program helps maintain your ability to carry out everyday tasks without difficulty.
Reduces risk of injuries. Resistance training not only strengthens the muscles, but strengthens connective tissues such as tendons. Tendon injuries both in sport and ordinary activities can be very common but regular strength training will reduce the likelihood of these injuries.
Prevents osteoporosis. Impact activities such as walking and jogging are excellent at building bone density in the legs and spine. However, common fracture sites also include the wrists, elbow and shoulder where impact activities have no effect. The answer is to strengthen the entire skeleton through resistance training, because lifting weights stimulates the skeleton to get thicker and stronger, which helps counteract brittle bones.
Helps weight management. Muscle is a metabolically active tissue so the more muscle your body has, the more calories you burn. Just one extra pound of muscle equates to burning an extra 50 calories a day.
Prevents sarcopenia. Sarcopenia is the naturally occurring muscle wastage that happens as we age. Unless we get moving, muscle mass is lost at a rate of 3 percent to 5 percent per decade from age 30 on. However, doing a resistance workout two to three times/week can not only prevent sarcopenia, but can actually reverse it, so it’s never to late to start.
Strengthening the body does not mean you have to go to the gym or buy any home equipment. There are dozens of things you have at home to help you with your home training.
Neil Short demonstrates a great way to do a total body exercise he calls it the Grand kids lift. In addition this is the proper way to lift, using your legs and the correct body posture.
Resistance training is the best way to counter sarcopenia, the loss of muscle mass and strength that comes with age, according to the 64-year-old certified strength and conditioning specialist through the NSCA and a USA Weightlifting level 1 certified trainer.
“The undisputed scientific findings indicate that exercise with weights will counter and even reverse sarcopenia,” Short said. This basic, home-based program is designed to give people 55 and older a place to start to resist sarcopenia.
The trainer returns this week with the Grandkids Lift, which is based on the Goblet Squat and Chalice Lift. “This is a practical exercise because it tones and strengthens all the muscles needed to lift a grandchild, a bag of potting soil or dog food,” Short said.
“Many people 50, 60 and 70 have bought into the false notion that they are simply too old to use weights,” Short said. “It’s a wrong perception. Scientific research has shown that seniors will benefit greatly from resistance training. Seniors who choose not to strength train unnecessarily limit their ability to engage in activities of daily life and find themselves incapacitated years and years too soon.
But seniors who take a little time for resistance training can maintain their independence and ability to fully participate in life.” Strong seniors are able to resist and recover better from illnesses and injuries.
People don’t realize how important it is to their mental and physical well being to incorporate strength and conditioning exercises into their daily lives. Exercise is not about weight management, it’s about health management.
If you want to learn more about the affects of exercise on the body see the original article.
If you would like to see original Grand kids lift done correctly.
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