The Importance of Keeping Muscles Over the Age of 50
Forget fifty is the new forty. Fifty is the new thirty if Will Smith, Kylie Minogue and LL Cool J are anything to go by!
Decades ago, reaching your half-century would have put you in the dreaded 'past-it' category. Since then, too many women and men have demonstrated that age isn't a barrier to achievement, so we've stuck the label 'past-it' where it belongs: the bin.
So far, so social media inspo, but let's delve into the reality of what your 50 candles on the birthday cake do to your body, and the main point of this piece-muscle mass.
Muscle loss (sarcopenia) can be debilitating. To stay healthy and independent-wouldn't you rather be able to cut your own toe nails as you age? you want to keep muscles. Age-related muscle loss can heighten the risk of falls and fractures, something else we want to avoid.
It's estimated that 80 percent of men and women in their 50s and older have too little muscle and too much fat on their bodies. This increases the risk of obesity, osteoporosis, type 2 diabetes, heart disease, stroke, arthritis, lower back pain, high blood cholesterol and numerous types of cancer.
We can universally agree that muscle loss is NOT GOOD. But we have the antidote. You can avoid (and even reverse) age-related muscle loss. If you want that bright-eyed, happy and energetic feeling to continue in your 50s and beyond, weight-bearing exercise is one terrific medicine that works.
- A three-pound increase (1.35kgs) increase in lean muscle
- A 3.7 pounds loss of fat (1.67kgs)
- A 2 percent overall reduction in fat.
What can resistance training do? Ten weeks of a consistent programme can result in:
What's more, exercise offers: The release of certain hormones, the ones that promote healthy muscle mass such as growth hormone. It also combats essential muscles and bone mass loss.
is improved when you have appropriate metabolic activity, allowing you to complete the cryptic crossword* and remember your grandchildren's birthdays.
resistance training increases energy use during the exercise session AND afterwards.
Improved blood lipid profiles:-
this study of 25 men suggests weight training can increase strength, alter body composition, improve plasma lips and enhance cardiovascular function.
Avoiding type 2 diabetes:-
people who are within their BMI bodyweight range and who are active are less likely to develop type 2 diabetes.
Improved bone density:-
strength training will substantially increase bone mineral density, giving you an injury-resistant skeleton, and decreasing your risk of breakages and fractures.
Finally, findings show that resistance exercise can improve your sleep. A review of 13 studies showed chronic resistance exercise "improves all aspects of sleep, with the greatest benefit for sleep quality". Exercise might well be a useful non-pharmaceutical way of knocking up quality zz'ds.
WHAT TO DO NEXT
If you'd like to build and preserve muscle mass, I can help. I'm Dean Schnaffer and I've worked in fitness for more than twenty years, helping people of all ages increase their strength using programmes tailored to their needs. If you'd like to work with me, why not book in for a consultation?
During the 45-minute consultation, I'll check your weight, blood pressure, bodyfat, and take you through a series of exercises to check your current movement and flexibility levels. From there, we can discuss what you need and how I can help you achieve your goals.
Why wait! Book your consultation with me now.*We make no promises are far as the cryptic crossword is concerned... Book a Consultation
What our clients say about us View All
I am 64 years old and a long distance runner. I know it is important to do weight training and resistance work in addition to the cardio-vascular workout the running gives me, but in the past have found gym workouts to be both tough and tedious. But I am glad to report that the two personal training sessions per week with Dean have proved the opposite. He is good at summing up and providing the essentials you personally need and creates an individualized programme. This programme is challenging but manageable. Dean pays close attention during the training and so helps to prevent injury.
Joan (Nov 2013)
13th February, 2015
At my initial assessment at The Fitness Club, Dean really impressed me with his depth of knowledge and professional approach. I was terrified to start, but I haven\'t looked back. The gym is friendly and unintimidating. Dean\'s personal, tailored approach means that my programme is designed around my goals, I never get bored and I can see results really quickly. Training sessions are hardcore, but fun (and often funny), and I love the fact that I can see changes in my fitness levels and strength from week to week. I have been amazed by what I have been able to do, and I wouldn\'t have been able to do it without Dean\'s expertise, encouragement and support.
Kim (Oct 2013)
28th September, 2015
I have been training with Dean since last July and it has been fantastic. I had been struggling with a back injury for several years and had tried all kinds of Physiotherapy and Osteopathy with mixed results and only temporary relief. Dean felt he could help and very rapidly he started strengthening my core and doing manipulations to release the lower back. He started very carefully making sure I did not make the injury worse and within four weeks there was a huge reduction in the amount of pain I was suffering on a constant basis. Since then he has built things up and we work on the rest of the body now, as well as my diet and cardiovascular exercise. I feel much healthier, stronger, and fitter, in addition to the pain relief, and it is due to Dean’s professionalism and talents as a trainer. I would recommend him to anyone, he takes his job very seriously and gets results.
Steven B (Jan 2017)
7th February, 2017
I went to see Dean after a recommendation from a client. I had been training for years having previously played rugby to a high standard. I had got bored with training and had lapsed into a half-hearted workout. The weight came on and I felt sluggish. Initially it was tough-humility and some pain were accepted. Later you start seeing the transformation. A handle on diet and lots of hard-work and encouragement meant I shred 2 stone in a steady way. I have real strength and am into the next stage of the transformation into what I wanted: fast, lean, muscular and very fit. Dean's not a light-touch. He doesn't mess around. If that's what you want he's not for you. If you want someone to help you achieve your goals he is. We've formed a close bond through sweat and results and count him as a friend.
Mark F (Nov 2013)
13th February, 2015
This is not a case of 3rd time lucky. No, this was my 5th attempt at finding a suitable, knowledgeable, simply able personal trainer! Well, 12 months on, I am at last able to confirm that Dean from the Fitness Club London is it! Yes, this guy definitely belongs in the Saville Row of Personal Trainers – he tailors his programme to suit each individual, rather than put-downs and criticisms. He understands all age groups and their needs, he deals neatly, delicately and creatively with aches, pains and even disability, sans fuss, in a very business like but curiously personal fashion. Handy with diet and nutritional advice, Dean from the Fitness Club is a seriously talented and caring human being. One year on, minus 22 kg, with a metabolic age 13 years below my (real?) age, and with a “pristine” (my Doctor!) set of blood test results, I’m on a mission – at mission control is Dean
Ronald Hofbauer (Age over 55) May 2011
13th February, 2015