The loss of muscle mass has a solution with training and is possible without the need for large machines or elements.
One of the most common problems in adulthood is the loss of muscle mass. This occurs from an early age, approximately after 30 years, so it is important to have A training routine that helps fight it and strengthen the muscles.
To achieve this, it is not necessary to go to the gym, there are exercises that can be performed at home without the need for large machines or expensive elements. In addition, there are daily actions that can help, such as climbing stairs, walking long distances or transporting weight.
Strength training
Home Training: Exercises to recover strength
A frequent complication of older adults when training is the accessibility of force exercises. These can put bones and joints at risk, generating a great impact and risks of injury. Therefore, a more accessible option is to use light dumbbells from home and thus strengthen the main muscle groups.
Among the most recommended exercises are:
- Squats in front of a chair
- Assisted strides
- Rowing with dumbbells
- Lateral elevations
- Heel elevation
The benefits of using weights in training
Performing strength training brings multiple benefits for older adults. Among these we can highlight Preserve strength, improve balance and reduce the risk of fallswhich is a fairly common problem among elderly, especially after 65 years.
In addition, maintaining or strengthening muscle mass can have positive effects on bone density, emotional state and brain functioning. Therefore, a good routine can not only benefit the body, but also the mindavoid cognitive deterioration and considerably improve mood.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
