While we may not necessarily be as concerned with how fit and muscular we look like we did in our twenties, we should still be concerned with how well our muscles function.
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What are the benefits of weight training?
Without weight training, our muscles can begin to atrophy. This loss of muscle mass in older adults is called “sarcopenia”, and we can gradually begin to lose as much as 15 percent of our muscle mass and physical strength once we pass the age of thirty if we don’t take better care of ourselves.
- Weight training can help us to maintain our quality of life.
- Weight training can help to boost our metabolism.
- Weight training can help to better regulate our core body temperature.
- Weight training can substantially reduce the risk of possible injuries and fractures due to “slip and fall” accidents.
- Weight training can even provide consistent relief from minor joint pain.
Start slowly and build gradually.
Fitness experts agree that slower movements using lower weights is the best way to begin a new weight training program for older adults. This allows us to focus our physical and mental energies into these precision movements, essentially turning an average workout routine into one that is a high-intensity exercise program.
Start with only 15-minutes per week.
Once we reach the age of thirty, our body begins to slow its production of HGH, or human growth hormone. It is this lack of HGH that tends to speed up the aging process. But even performing a short 15-minute exercise routine per week of weight training exercises can help to boost the body’s production of this important hormone.
Try a combination of chest presses, squats, and rows, performing 10 reps of each exercise with those slow and controlled movements. Not only do we feel better physically and mentally afterward, we will also begin to see an increase in our strength and flexibility, too.