Importance of Strength training in middle age adults
Exercise has many physical and psychological benefits, including reducing the risk of disease, the ability to control weight, enhancing ones mood and improving ones quality of life. Often when we think of exercise, we think of aerobic exercise such as walking, running and cycling and we leave out the importance of strength training. Strength training is an integral part of one’s life as it assists us in performing everyday activities.
Without strength training, a middle aged person will lose approximately a quarter of their muscle strength by age seventy and half of their strength by age ninety. However, these figures can be reduced and avoided through an appropriate exercise program. If left untreated, we are at risk of accidental falls because we have less functional strength, leading to muscle and joint stiffness, osteoporosis, instability and poor posture. Further, a condition known as sarcopenia can develop. Sarcopenia is the process of losing muscle mass and function with age. Sedentary individuals above the age of thirty will lose anywhere from 3% to 5% of their muscle mass and strength every ten years if ignored. The primary treatment for sarcopenia is strength training, as it creates a positive influence on the neuromuscular system, hormone concentrations and protein synthesis. The correct strength program can increase the rate of protein synthesis in older adults within two weeks, leading to an increase in lean muscle mass, muscle tone and strength.
It is vital to take action early in order to prevent age related muscle loss, so come in and see one of our highly trained and experienced practitioners at Absolute Health & Performance to create the right program for you.