On average, we lose 5 percent of our muscle mass every 10 years after age 35, if we do nothing about it. Loss of muscle mass is also known as sarcopenia.
The precise causes of sarcopenia are not fully understood. Lack of exercise, poor nutrition, hormonal changes, and general inflammation are potential causes. Some of those causes can be addressed, but there may simply be some inherent consequences of aging that cannot be completely remedied.
Sarcopenia is often not noticeable until it is too late, when we slip and fall or begin to have difficulty getting up from a chair. Loss of muscle mass affects the maintenance of functional movement capabilities that help older people maintain independence.
By participating in regular resistance training and following a solid diet that includes adequate amounts of protein, we can prevent most of the muscle loss associated with age. Although we may not be able to turn back the clock, we can slow down the loss of muscle.
Strength training:
Strength training is a method of improving muscle strength by gradually increasing the ability to resist force through the use of weights, machines, or a person’s own body weight. Strength training sessions are designed to impose increasing resistance, which in turn encourages the development of muscle strength to meet the additional demand.
Training schedule for seniors:
Weight training should start with light weights, using a level that is comfortable to lift at the beginning of the workout and increasing reps and weight as the muscles get stronger.
Most experts unanimously agree on the following training program:
• Frequency: Two or more days a week
• Intensity: Older adults should start a resistance training program with light intensity, that is, 40% -50% of a 1-rep max or 1-RM. The intensity can be gradually increased depending on individual progress. Moderate intensity is 60% to 70% of a 1-rep max or 1-RM. When 1-RM is not measured, intensity can be prescribed as: light intensity (1-5), moderate (5-6), and vigorous (7-10) on a 0-10 scale.
• Writes: Progressive weight training program that incorporates 8 to 10 exercises involving the main muscle groups with 1 set of 10 to 15 repetitions each. Stair climbing and other strengthening activities that use major muscle groups can also be added.
A small amount of weight gained at regular intervals will increase muscle mass and affect metabolism, bone density, decrease insulin resistance, and even help improve sleep patterns.
The elderly should make sure to include enough basic exercises to improve balance and stability, which will reduce the risk of falls.
Security advice:
The following are some important tips for a strength training program:
1. Warm up for at least 10 minutes before exercise and cool for at least 10 minutes after exercise.
2. Maintain good posture during all exercises.
3. Don’t hold your breath while exercising, be sure to breathe in the exertion portion of the exercise.
4. Don’t grip the weights tightly
5. All movements should be done consciously at a slow to moderate speed.
6. You can expect some soreness in the muscle, but stop the exercise if you feel pain in the joints.
7. One should be able to complete 2 sets of 10 reps in good shape before increasing the weight.
8. It is possible to strength train daily by alternating major muscle groups. For example, you can work your legs on Monday and your arms on Tuesday.
The bottom line:
Numerous studies have shown that regular strength training by older people not only strengthens bones and muscles, but also counteracts the weakness and frailty that often accompany aging. Therefore, it is of utmost importance for seniors and seniors to add some strength training to their exercise program.