Over 50’s Underneath line

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.

    What can resistance training do? Ten weeks of a consistent programme can result in:
  • 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'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.

Brain function:-

is improved when you have appropriate metabolic activity, allowing you to complete the cryptic crossword* and remember your grandchildren's birthdays.

Recharged metabolism:-

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...

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  • Dean’s approach to training is tailored to my personal needs. When I first started, Dean took time to ensure that I improved my fitness levels and built up my core strength until I was ready to move on to more demanding training. He has a wealth of experience and is aware of my capabilities such that the risk of injury is always avoided. His sessions are well planned and balanced and his advice on nutrition and lifestyle are invaluable. He is flexible and committed to his clients, helping me to fit my training into my busy lifestyle.

    Andy C (Jan 15 )
    13th February, 2015
  • I had come out of an angioplasty and was looking for trainers to help me with cardio-vascular fitness and weight reduction. I really consider myself fortunate to have discovered Dean and his facilities. I am 50 and have been training with Dean for about two months now and I am a completely changed person with a whole new attitude to fitness. I have lost about two stone in about 10 weeks, but more importantly, I find myself having a lot more energy and physically much more active. All of this has been largely achieved with Dean's training. The exercises are customised for my physique and they help me work all of my body in a very gradual way. His approach was to understand my body and centre all exercises around the my needs and capabilities - unlike other trainers who roll out standard exercise sets. Dean also brings a huge amount of commitment, empathy and passion to these sessions - and that helps motivate and keep the sessions very engaging. He also has an excellent, spacious, full facility gym for the training sessions and the sessions are only for one person at a time.

    Srini G (jan 2017)
    7th February, 2017
  • The Fitness Club London is the best Gym I have discovered. Being 23 years old and a size 18 is not pleasant. I had lost my confidence and my personality was hidden within me. Having tried 2 personal trainers and kick-boxing classes nothing seemed to motivate me and most importantly understand me. Then one day, after a period of time, I decided I would try again and by chance I had met Dean at the Fitness Club. Dean equals ‘changed my life’. I explained what I wanted to achieve and finally someone understood my goals and the results are fabulous. I am an individual that cannot stand repetitiveness and Deans sessions are always exciting as you just don’t know what to expect apart from one thing, results. But, it is important to remember that results will take effect only if you follow Dean’s advice.

    Olivia Murai (Age 23) June 10, 2011
    13th February, 2015
  • I have seen an amazing change in body and outlook on my diet since working with Dean at the Fitness Club! I had several personal trainers before but Dean is the first that actually made me feel and look better. Dean was able to quickly determine a plan that was right for me and once I finally listened to his advice I immediately saw a change. I actually went from 32% bodyfat down to 20% bodyfat in just over 6 months. Every time I see someone who I have not seen in a while they comment on how good I look which makes me feel really great!! I cannot thank Dean enough for keeping me focussed on my personal health goals!!

    Tara K - Age 38 (Oct 2015)
    11th February, 2017
  • The Fitness Club London allows one to truly understand what a good gym actually is. I have been to many gyms over the years and finding one that has a broad range of top quality equipment which is perfectly maintained and clean is hard to come by. If you too are looking for that then this gym is the right gym for you

    Mark K (Oct 2015)
    11th February, 2017