Age-related muscle breakdown is a natural part of aging. But with a little exercise, you can do a lot about it - it's never too late. We have put together the perfect tips for you.
Age-related muscle wasting called sarcopenia is a natural part of aging. After 30 years, muscle wasting begins, up to 3% - 5% per decade.
Less muscle mass means more weakness and less mobility, which can increase the risk of fractures & injuries. A 2015 report by the Society for Bone and Mineral Research found that people with sarcopenia were double as likely to suffer a fracture, such as a broken hip, leg, or arm, after a fall.
But just because decreasing muscle mass is part of aging doesn't mean you can't stop the process. It only takes a little work, devotion, and a plan.
The best exercises
For example, the best way to gain muscle mass, regardless of your age, is progressive resistance training (PRT). A structured and detailed PRT program should be tailored to the individual with the aim of making continuous progress. In fact, a meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men aged 50 to 83 who did PRT and found that the subjects had an average increase in lean body mass of 2, 4 pounds.
But two other skills go hand in hand with strength: strength and speed.
Muscle strength, i.e., how quickly and efficiently you move,
is more related to daily living activities and physical function than muscle
strength. An excellent way to improve overall muscle strength is to:
If you get up from sitting, try to do this quickly and in a
controlled manner. When climbing stairs, hold on to the railing and push
yourself off as soon as possible, but also in a controlled manner. It doesn't
have to be every step - start with one to three stages - this will teach your
muscles to use force more efficiently.
Always check with your doctor before you start exercising to rule out any risks. A qualified personal trainer is also beneficial because he begins with a detailed analysis of the current situation and can adapt your training plan individually to your skills and level
Another critical component is diet. This is also essential
for general health and plays a vital role in building muscle mass. Protein-rich
foods are essential in building muscle, but carbohydrates and fats are also crucial
sources of energy.