Lifting Weights Isn't Just For the Young
By: Jen Mueller,
SparkPeople Blogger
2/22/2011 5:51 AM
: 62 comments
: 16,594 Views
When you think of weight lifting, especially at a gym, images of muscular men and thin, young women might come to mind. It's easy to be intimidated, or think that after a certain age the only exercise you really need is a daily walk. But that's not true. New research is showing that adults who start a regular strength training program can help minimize muscle loss and increase independence as they age.
The analysis (which complied data from previous research), was published in a recent issue of the journal Medicine and Science in Sports and Exercise. Researchers found that "older adults gain an average of 2.42 pounds of lean body mass, primarily muscle, after strength training for approximately 20 weeks." Past studies have found that sedentary adults over age 50 lose about 0.4 pounds of muscle each year. A regular strength routine can counteract this muscle loss, in addition to delaying sarcopenia.
Sarcopenia is the loss of muscle mass and coordination that happens naturally as we age. Aerobic exercise alone isn't enough to prevent sarcopenia. According to the American College of Sports Medicine, strength and balance training is even more important than aerobic exercise, and women face a greater risk than men since they start out with less muscle. Eventually sarcopenia leads to loss of mobility and independence.
Coach Nancy recently blogged about Why Strength Training is a Necessity for Older Adults. The key isn't only to do regular strength training, but to be sure you're consistently challenging yourself. Whether that means increasing the number of repetitions, the amount of weight lifted, or the kinds of exercises, changing up your routine will help with continued progress and results.
Find out more about why Strength Training is a Must for Everyone and how you can Learn to Love Strength Training.
If you are over 50, do you strength train regularly? Why or why not?
The analysis (which complied data from previous research), was published in a recent issue of the journal Medicine and Science in Sports and Exercise. Researchers found that "older adults gain an average of 2.42 pounds of lean body mass, primarily muscle, after strength training for approximately 20 weeks." Past studies have found that sedentary adults over age 50 lose about 0.4 pounds of muscle each year. A regular strength routine can counteract this muscle loss, in addition to delaying sarcopenia.
Sarcopenia is the loss of muscle mass and coordination that happens naturally as we age. Aerobic exercise alone isn't enough to prevent sarcopenia. According to the American College of Sports Medicine, strength and balance training is even more important than aerobic exercise, and women face a greater risk than men since they start out with less muscle. Eventually sarcopenia leads to loss of mobility and independence.
Coach Nancy recently blogged about Why Strength Training is a Necessity for Older Adults. The key isn't only to do regular strength training, but to be sure you're consistently challenging yourself. Whether that means increasing the number of repetitions, the amount of weight lifted, or the kinds of exercises, changing up your routine will help with continued progress and results.
Find out more about why Strength Training is a Must for Everyone and how you can Learn to Love Strength Training.
If you are over 50, do you strength train regularly? Why or why not?
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Comments
This year is the year I lose my fear & resistance to gym equipment.
I joined the YMCA a couple of weeks ago. I have had 2 long consultations with the same member of staff a week apart. the first session was fitness assessment together with finding what my goals are; the second was showing me my personal program and a run through every piece of equipment I would use.
I am loving it! Last year I learned to run, this year I run AND develop strength! Thanks spark! - 3/1/2011 9:29:38 PM
I feel that the muscle is great for helping me burn calories too! - 2/23/2011 3:41:40 PM
It's important to strength train. I use my own body weight and change the angle of the bench to increase intensity. Whether you go to a gym, have a trainer, or use small weights at home, you will see a difference in time. Just stay the course and never give up on your goals.
Becky - 2/23/2011 1:34:50 PM
- 2/23/2011 11:41:47 AM
I want to build lean muscles and lower the amount of fat for a healthier me. - 2/23/2011 10:23:36 AM
If you are over fifty strength training is the single most critical component of your exercise programme. Failure to do strength training has been proven to have a negative impact on the health and wellness of the older population. The benefits are research demonstrated and verified. They are not only physical they have a strong mental component since moving with ease and accomplishing everyday tasks with ease add to one's sense of self worth and ability.
I am 74 as of today and I strength train. - 2/23/2011 12:27:10 AM
Thank you, members, for all your sharing. - 2/22/2011 11:16:33 PM
. I love greens and that is supposed to help. Pat in Maine. - 2/22/2011 8:06:00 PM
I suggest you try the ST workouts that are part of the 28 day boot camp challenge. They are only 7-10 minutes long. Two of the days work the upper body, two work the lower body, and two work the abs. After you have done those for a few weeks, you will be stronger and might want to check out the other videos that are right here on sparkpeople. There is a lot you can do at home; you don't have to join a gym or pay a trainer. - 2/22/2011 1:23:24 PM
also, every time I slack off, something starts hurting! I actually am unsure how to function without it, since my job is pretty sedentary. - 2/22/2011 11:42:43 AM
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