Resistance exercise, or strength training, is something that should be part of our activity at all stages of life to keep us healthy, strong and functional. However, the importance of muscle strength begins to be essential after the age of 50, especially in women. Muscle is not only necessary for muscle and bone health, but it influences metabolism and, therefore, the prevention of chronic and degenerative diseases, such as diabetes, cardiovascular diseases or Alzheimer’s.
Starting in middle age, the loss of muscle mass and bone density accelerates due to hormonal changes and natural aging. It is now known that this deterioration can be stopped with strength exercise, and that what was previously believed to be a natural consequence of aging may, in fact, be a consequence of stopping exercise.
Why preserve the muscle that is lost
If we pay attention to population studies, from the age of 30, people begin to lose between 3% and 8% of muscle mass each decade, a condition known as sarcopenia. This loss increases with age, and after 60, the decrease can become even more significant.
Sarcopenia not only implies a decrease in strength and mobility, but is also associated with an increased risk of falls, fractures, and therefore loss of autonomy. But as mentioned before, this is not a hard and fast rule.
Resistance exercise, such as weight lifting, body weight or elastic bands, has been revealed as one of the most effective strategies to counteract this loss of muscle mass. A review of studies revealed that older people who practice strength training regularly can maintain and even increase muscle mass and strength. In women, resistance exercise has been shown to be an effective tool for improving bone density, even in postmenopausal women. Another review of studies found that strength training three times a week increased bone mineral density, which reduces the risk of osteoporosis and fractures.
Additionally, resistance exercise maintains metabolism and prevents chronic diseases. As you age, your basal metabolic rate decreases, which can contribute to increased body fat and an increased risk of developing type 2 diabetes and cardiovascular disease. The increase in muscle mass increases basal metabolism and improves blood glucose control.
How to do strength exercises after 50
The incorporation of resistance exercise into the routine of older people should be progressive and adapted to individual abilities. Whenever possible, the support of health professionals or trainers is important to avoid injuries. It is never too late to start training, as the benefits of exercise can be experienced even by those who have not had an active routine for most of their life.
Starting at age 50, strength exercises should focus on compound movements that involve large muscle groups, such as squats, push-ups, press benching or rowing, because, as they involve several muscles at the same time, they produce greater stimulation. Exercise machines are safe, but they don’t produce the same results.
It is important to perform training with a progressive load, gradually increasing the weight as strength is improved, to maintain the growth stimulus. Repetitions should be between eight and 12 per set, with a weight that allows you to complete the last repetition with effort, and it is recommended to perform between two and three weekly sessions to allow adequate recovery.
If you cannot do the exercise with weight, you can start with body weight or elastic bands until you achieve the necessary strength to introduce weight. Correct technique is essential to avoid injuries, so professional supervision can help, especially at the beginning, and incorporate rest periods between sets of one to two minutes.
Squats
One of the compound exercises recommended for people over 50 is the squat, which can be performed with body weight, elastic bands or with weights such as dumbbells or a barbell on your back. This exercise primarily works the muscles of the legs, including the quadriceps, glutes and hamstrings, as well as the abdominal area. core, by maintaining stability.
Push-ups or press banking
Another effective exercise is the push-up, which focuses on working the pectoralis major, triceps and deltoids, in addition to involving the stabilizing muscles of the chest. core. With the use of elastic bands, the seated row is a great option as it strengthens your back muscles, such as your latissimus dorsi, rhomboids, and mid-back muscles, as well as working your biceps. An easier alternative is to lean on a table or wall.
Strides
The strides or lungeswhich can be performed with body weight or dumbbells, are ideal for strengthening the muscles of the legs and glutes, while helping to improve balance and coordination by involving the muscles of the core to maintain posture. The front leg should be bent at 90 degrees, while the knee of the back leg should be close to the ground.
hip bridges
A highly recommended compound exercise is the hip thrust or hip bridge, which can be done with body weight, dumbbells or elastic bands. This exercise focuses on strengthening the glutes, but also works the hamstrings and lower back. From a lying position, with the legs bent, the hips are raised until the torso is aligned with the knees, activating the glutes and core. core.
Press shoulder
Finally, the press standing shoulder exercises, with elastic bands or dumbbells, mainly works the deltoids and triceps, in addition to activating the muscles of the core to stabilize the torso during movement.
These exercises not only strengthen multiple muscle groups simultaneously, but also improve functionality and balance, essential aspects for maintaining physical independence as you age.
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