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
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When I first came to see Dean, I could hardly do 5 mins walking anywhere. After only a few weeks training with Dean I have significantly improved, and can now do 30 minutes! Dean has tailored a programme, which absolutely suits my abilities and needs. Before I met Dean, for the last 9 yrs I could not even get up from the floor without help. Now, it is easy and I am able to get up and down on my own. There are many other things showing how I have improved while training with Dean. And I am thankful to him for that and would highly recommend him to anyone.
Claire Jacobs Age: Over 75 (June 2015)
13th 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 first trained with Dean 5 years ago and he helped my lose a great amount of weight and get fit. I kept the weight off for a few years but last year it crept up again. I decided I had to do something about it and I instantly knew who to get in touch with. A personal trainer is no substitute for hard work and discipline, but Dean pushes you beyond your comfort zone so you can get fitter and leaner, something which I couldn't have done by myself. I started training with Dean in january at 99 kilos and 32% body fat and I am now (in june) 80 kilos and 18% body fat.
Panos G Age 35 (June 2015)
11th February, 2017
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
I have been working with Dean for 3 months and am fitter and stronger than I have been for twenty years, and slimmer too. He is very careful and caring but pushes you continuously to make progress, and it works.
Mandy -Over 55 - London (Sept 2014)
11th February, 2017