One of the greatest concerns of advanced people is the loss of muscle mass, how to counteract it.
A good training routine, always according to the possibilities and a fitness lifestyle can significantly improve the longevity and quality of life of people. On the other hand, a frequent problem between People who exceed 50 years of age is the loss of muscle massknown as sarcopenia.
This situation is perfectly controllable with adequate diet and an exercise routine according to the possibilities of the person. In this sense, the Nikky Ternay professional trainer He reported that it is possible to feel strong, capable and independent after 50 and it is not difficult. There is the possibility of developing that age and staying active for years.
Key strategies for developing muscle after 50
For the coach, the muscles are the source of youth. According to her, the relationship between muscle mass and youth is very narrow. Therefore, a strength training is essential to combat sarcopenia, since it stimulates muscle growth and helps maintain bone density, health and mobility in general, giving independence.
An example of a weekly training routine can be the following:
- Day 1: Complete training, legs, trunk and back.
- Day 2: Low impact rest or movement.
- Day 3: Complete chest training, shoulders, arms and trunk.
- Day 4: rest or low impact movements.
- Day 5: legs, back, chest and trunk.
- Day 6: Rest and active recovery.
- Day 7: Total rest.
The importance of strength training for women over 50
Some of the advice provided by the professional coach are the following:
- Train resistance 3 times a week
- Focus on key muscle areas such as legs, back and trunk.
- Work those muscles with 2 or 3 exercises per session.
- With 90 seconds of rest, make between 3 to 5 exercise series with 6 to 12 repetitions.
- Beginners can start with the minimum and increase as they advance in results.
- As for weight, it must mean a challenge in the last repetitions.
For women over 50 years of age, weightlifting can help counteract the accelerated loss of muscle mass caused by age and hormonal changes. According to Ternay, the greater the proportion between muscle mass and fat mass, the less the probability that diseases such as arthritis, diabetes, osteoporosis, hypertension, heart disease and obesity will appear.
Source: Ambito
