As we age, the possibility of muscle growth becomes more complicated, but not impossible.
From the 30 years oldthe human body begins to experience a process known as sarcopenia. This means that muscle mass begins to be lost over time. It is estimated that the loss is 3 to 8 % per decade. This is usually accompanied by a decrease in efficiency in the endocrine system and reduction in physical activity.
But it is not impossible to counteract the situation. With one good exercise routine, adequate food and good breakit is likely to fight sarcopenia and even grow the body’s muscles. For this, intelligent and adapted training is necessary. Working resistance is essential, but it is also necessary to perform strength exercises.
Post 40 exercises
The importance of adapting training and food
A study published in Sports Med said that the Resistance training It is still fundamental for the construction of the muscle in more advanced ages. Adults 65 years and older obtained great results working strength exercises 3 times per week of two to three series per exercise, with seven to nine repetitions per series and an intensity between 51 and 69% of their maximum repetition.
On the other hand, the people closest to 40 years of age need to train closer to the failure, with greater volumes and use specific hypertrophy techniques. In addition, a key element to maintain and increase muscle mass is protein intake. People over 40 years of age are recommended to consume 1.6 grams of protein per kilo of body weight per day.
On the other hand, a good break is crucial for muscle recovery and growth.
Key exercises to increase muscle mass after 40
The Compound exercises They are ideal for building strength. These include banking press, squats, dead weight, flexions and dominated. It is possible to build muscle as long as smart training routines are followed with an adequate diet. In addition, even more difficult, it is possible to burn fat and gain muscle simultaneously at that age.
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.
