As we grow older, the desire to age gracefully, maintain our health, and live a fulfilling life becomes a priority. Longevity is not just about adding years to our lives; it’s about improving the quality of those years. One key to achieving this is through muscle training. Strength training plays a pivotal role in maintaining both our physical and mental well-being, making it essential for a long and healthy life.
Muscles are not just for having a toned body. They play a significant role in controlling the body's metabolic rate. Muscle mass requires more energy for its maintenance; therefore, when you build muscles, your body burns more calories when you are inactive.
This could help with weight loss and reduce the risk of developing diseases associated with obesity. Having more muscle mass helps the body metabolise food well and has the energy to support an active lifestyle. In fact, research has revealed that muscle training positively impacts the ageing process.
It is a well-known fact that bone density reduces with age, leading to increased fracture rates and osteoporosis. Aerobic exercise, on the other hand, can cause loss of muscle mass and strength, while resistance training can prevent or even reverse this process. Muscles pull on bones when they contract against resistance, which leads to bone growth. This reduces the risk of diseases such as osteoporosis and significantly minimises the likelihood of falls and accidents in elderly people.
Muscle training also has a significant effect on the insulin sensitivity. As muscles develop, the body is able to absorb in glucose more efficiently, which lowers your blood sugar levels. This in turn, helps in the prevention of the development of type 2 diabetes. Research has revealed that people who perform strength training are less likely to develop diabetes and are capable of controlling their blood sugar levels effectively.
Muscle training improves the basic human functions in their daily activities. It increases flexibility, coordination and balance. Whether it is climbing stairs, lifting groceries or playing with grandchildren, all these become easier as the body becomes stronger. Muscle training can also reduce the risk of falls, which are one of the biggest causes of accidents among the elderly.
Muscle training as a part of physical activity is one of the most effective ways to improve mental health. It helps to decrease stress, anxiety and depression by stimulating the production of endorphins, which are the natural ‘feel good’ hormones in the brain. Moreover, muscle training enhances the brain’s ability to function and thus, as you grow older, your brain will be as sharp as that of a young person. Studies have indicated that exercise can help improve memory and prevent dementia, therefore promoting healthy ageing of the human body and brain.
Apart from aesthetics, strength training plays a crucial role in preventing several chronic diseases. It reduces the risk of heart disease and stroke by improving your overall cardiovascular health. Muscle training also boosts the body’s immunity against diseases and illnesses, hence improving the body’s health.
Try to incorporate exercises that involve large muscle groups, like squats, push-ups, and lunges. Use light weights or resistance bands, gradually increasing the resistance as you progress through the exercises. For new trainers, it is advisable to take time and make sure that the right form is used to avoid straining the muscles. Ideally, one should engage in strength training two to three times a week to build muscle mass and strength.
One does not require expensive equipment to start resistance training. For home workouts, one can use resistance bands, dumbbells or even bodyweight exercises. In the gym, equipment such as leg presses or cable machines can be used to work muscles without strain. The equipment selection is personal and depends on the individual’s fitness level, but the idea is to challenge the muscles.
It is important to maintain proper form to avoid injuries and to maximise the effectiveness of the exercises. When performing any type of strength training exercise, including lifting weights, make sure that your stomach muscles are pulled in and your spine is straight. It is recommended to start with light weights so that you can focus on the form before moving to the heavier ones. It is advisable to consult a personal trainer at the beginning to determine if you are using the right form, especially if you are new to muscle training.
Time is one of the major challenges that people face when it comes to muscle training. However, muscle training is not as time-consuming as most people think. It is possible to achieve great results even if one spends only 20 minutes of exercise two or three times a week. Try fitting in short workouts in your day, for instance, in the morning before going to work or during lunch breaks. Another efficient approach to training is high-intensity interval training (HIIT), which includes resistance exercises.
This is where one can easily lose morale, especially when the outcome of the efforts made is not immediate. It is important to set realistic targets to ensure that you do not get overwhelmed with the tasks at hand. Cherish small wins by lifting a bit more weight or doing extra repetitions. It can also be more fun to exercise with a friend or to sign up for a group exercise class so that you are committed to going.
However for those with injuries or physical limitations, muscle training is still possible with certain modifications. It is recommended to consult a physiotherapist or a qualified trainer who will develop a programme for you. Avoid high impact exercises that can put pressure on your joints such as jogging and instead opt for water exercises or resistance bands.
Muscle training is a crucial factor in an individual's health and longevity. It helps in the prevention of diseases associated with the elderly, maintains metabolism, increases bone density and improves brain function. Whether you’re new to resistance training or looking to enhance your routine, the benefits extend far beyond the gym.
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