Following the correct training routine, it is possible to avoid sarcopenia and other deterioration that are usually suffered at a certain age.
The benefits of exercise They usually have good results in a short time. Normally, people usually stop doing physical activity gradually over the years, but even in advanced ages, training can bring enormous benefits and help fight very common diseases.
In this sense, Bryan Krahna 51 -year -old coach shared in a specialized portal the best tips to gain muscle mass, avoiding one of the most frequent diseases in elderly people, which is sarcopenia. This condition makes us gradually lose the muscle mass of the body, and strength training helps fight it.
Exercise at 50
The five recommendations to gain muscle mass
The physical trainer synthesized the most productive exercises to gain muscle mass, and provided 5 basic tips for those who wish to embark on training.
Expectations Management
While we grow, generating new muscle tissue becomes increasingly difficult, but it is not impossible. Although large amounts of muscle cannot be added every month, muscle strength and size can be improved in a moderate way. Therefore, with adequate training and serious nutrition and recovery, the modest muscle gain can have a great visual impact.
The main objective must be to train tomorrow
For those over 50, the main objective is to avoid injuries instead of progressing quickly. Kahn advises not to work with pain and opt for exercises with a superior security profile. He suggests performing:
- Movements like him Press Shoulder with dumbbells.
- Light charges in the range of 6 to 30 repetitions to minimize the risk of injury, which ensures greater longevity in your exercise routine.
Keep the pace
Trainer staff suggests maintaining a daily routine that combines weights, cardio and recreational activities. This can be to alternate between cardio training and weightlifting, incorporating activities such as walking or swimming and promoting recovery ensuring a healthy and sustainable balance in routine.
Prioritize flexibility
It is important to perform the necessary exercises for well -being, therefore in case of needing, one of force can be replaced by some flexibility to help recovery. This contributes to a more balanced and less stressful exercise practice.
Start as soon as possible
According to him, effective training after 50 begins to plan at 40. That is why he advises to use a decade to prepare properly, avoiding high -risk surveys and focusing on mobility and recovery. Starting early with a gradual and safe approach will help you avoid injuries and stay fit.
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.
