Strength training for both weight loss and graceful aging
Many believe that spending hours on the bike or on long runs will lead to shedding off fat and associated weight; after all those pro cyclists all are single digit fat percentage athletes. But if your workout does not include strength training, you are missing out. Strength training helps ward off age-related muscle loss, keep your bones strong, promote mobility, prevent falls, and combat depression and cognitive decline. Studies demonstrate that even doing resistance training once per week can improve the health of people over 65-year-old. The benefits show improvements in blood values, muscle strength and mental well-being.
Strength Training: Master the Basics First
If you are new to strength training, also referred to as resistance training, please do not stress about using complex-looking gym equipment. I recommend instead focus on performing exercises using your bodyweight so you can learn proper form and build a base level strength before adding extra challenges to your workout. TRX suspension and RIP Trainers are excellent modalities for increasing core strength and promoting good form. Implementing TRX routines will reduce the risk of exercise injury while also allowing you to get better results for future workouts.
Resist and Persist to a Stronger Core
Resistance training is considered an important component of a complete exercise program to complement the widely known positive effects of aerobic training on health and physical capacities. There is strong evidence that resistance training can mitigate the effects of aging on neuromuscular function and functional capacity. Various forms of resistance training have potential to improve muscle strength, mass, and power output. Evidence reveals a dose-response relationship where volume and intensity are strongly associated with adaptations to resistance exercise. In addition, chronic resistance exercise improves bone mineral density and decreases abdominal and visceral fat mass; in adults with type 2 diabetes, resistance exercise reduces hemoglobin A1c (HbA1c) compared with aerobic training. For these reasons, resistance exercise is often considered a “medicine”.
Despite the known benefits of resistance training, only 8.7% of older adults (>75 years of age) in the United States participate in muscle-strengthening activities as part of their leisure time. Reported barriers to participation in resistance exercise for older adults include safety, fear, health concerns, pain, fatigue, and lack of social support. The low participation rates and broad health benefits underscore the need for evidence-based guidelines and recommendations for resistance exercise for older adults to safely and beneficially incorporate strength training into their lives.
How Reps Coach?
When performing basic bodyweight movements, work up to performing three sets of 10 to 15 reps, or time from 30 up to 45 seconds with associated recovery in between repetition. Start with the smallest amount of weight available at your gym and increase loads as you feel comfortable. Depending on the exercise you are performing, resistance bands can also be great alternatives to traditional free weights like dumbbells. Try to perform three sets of eight to 12 reps, prioritizing good form above all else.
Once comfortable with routine knowledge and your form aim to do strength training three to four days per week on nonconsecutive days. Your cardio workouts are great for those alternate days. Keep in mind that this might take some easing into, so patience and consistence are your ally to success. If you are new to resistance training, or never done it before, keep the first day short but still challenging. 10 to 15 minutes for first timers, 20 -30 minutes with previous fitness training experience. Then see how you feel. If you are sore afterward, wait until the soreness is gone before your next session. While muscle soreness is not a bad thing, exercise recovery tends to take longer as we get older. Giving your body ample time to recover from each workout will ensure you get the best benefits possible.
How To Get Started
If you need professional guidance and support in perfecting your form, never hesitate to ask your gym or studio about working with a personal trainer/coach, recommends Tiffany Chag, C.S.C.S., a strength coach at the Hospital for Special Surgery in New York City. All exercisers, no matter their age, can benefit from some one-on-one lessons. Building and maintain muscle mass leads to weight loss and prevents injury.
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References:
1. https://www.silversneakers.com/blog/strength-training-for-seniors/
3. https://www.silversneakers.com/blog/strength-training-tips/
4. https://www.tiffanychagtraining.com/about
5. https://pubmed.ncbi.nlm.nih.gov/27620535/
6. https://www.magonlinelibrary.com/doi/abs/10.12968/ijtr.2015.22.8.385
7. https://www.trxtraining.com/
8. https://www.truecyclingstudio.com/contact-us