
As we age, nature takes its course and slows us down. From the time we're born, our bodies begin wasting away. That process is however, accelerated later in life, particularly after age 50. This change in our bodies happens not only in individual cells, but within entire organs. The result is a change in our bodily function and appearance. One area hit by the aging process is our muscles and amount of fat. The amount of muscle tissue (muscle mass) and muscle strength tend to decrease. This process is called sarcopenia, which literally means loss of flesh. Loss of muscle mass begins around age 30 and continues throughout life, and by age 75, the percentage of muscle mass is typically half of what it was during young adulthood. Also, by age 75, the percentage of body fat typically doubles compared with what it was during young adulthood. So what to do? Exercise regularly. Regular exercise can strengthen muscles and partially overcome or significantly delay loss of muscle mass and strength.
The American College of Sports Medicine (ACSM) now has fitness guidelines specific to weight training for people over 50. The advice: perform such exercises 2 to 3 times a week to condition all of the major muscle groups -- arms, legs, shoulders, and trunk. The goal is to lift a weight that's heavy enough to achieve 10 to 15 repetitions per session before the muscles become fatigued. In addition, like everyone, those over the age of 50 also need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies. But those over 50 should never dismiss weight training as only something for younger people.
So turn off the television, get off your sofa, get moving, and add a little weight training to your regiment.
2 comments:
One advantage of living in Fla where I live- iwalk a few tiimes a day! and feel better for it
Cool! Every little bit helps!
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