Muscle Building is also for Senior Citizen?
.
.
Muscle Building is also for Senior Citizen?
Most people are of the assumption that muscle depletion is part of aging.
This misconception is so much in the mind of the population that anything else would not be accepted or viewed with suspicion. However this very assumption is the primary problem and the reason why Senior citizens are very reluctant to engage in exercises and sooner or later have to deal with the implications of poor muscle strength and muscle mass.
There are many reasons why senior citizens and in particular males should pay serious attention in respect of the maintaining or regaining of muscles.
Muscle power declines faster, as a result of the force and velocity of muscle shortening, and to a greater extent than muscle strength. Power, or the ability to generate force rapidly, has been shown to be particularly important for maintaining the ability to perform activities of daily living (ADLs) such as stair climbing, walking and rising from a chair.
Most people are of the assumption that muscle depletion is part of aging.
This misconception is so much in the mind of the population that anything else would not be accepted or viewed with suspicion. However this very assumption is the primary problem and the reason why Senior citizens are very reluctant to engage in exercises and sooner or later have to deal with the implications of poor muscle strength and muscle mass.
There are many reasons why senior citizens and in particular males should pay serious attention in respect of the maintaining or regaining of muscles.
Muscle power declines faster, as a result of the force and velocity of muscle shortening, and to a greater extent than muscle strength. Power, or the ability to generate force rapidly, has been shown to be particularly important for maintaining the ability to perform activities of daily living (ADLs) such as stair climbing, walking and rising from a chair.
The Importance of Active Living
Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss. Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time when the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during space flight. Incorporating regular resistance training is the most effective means of attenuating this effect
Individuals vary in the rate at which they gain and lose muscle. Genetics, gender, age, physical condition, training program, and diet all have an effect or play a part. Under the best circumstances, the average male can build about 1.5 to 5 pounds of muscle per month and a woman will gain less. The rate of muscle breakdown also varies depending on diet, activity level, fitness level, and whether an acute illness is involved. In a state of complete inactivity, a significant amount of muscle is lost in the first three days, but it slows down after that.
The following is a list of the top twelve benefits of strength training after age 50 years.
Maintain Muscle
If existing muscle is not exercised properly, five to seven pounds of muscle tissue will be lost every decade of adult life, reducing the capacity to function and slowing metabolism.
*Maintain Metabolism
*Strength training helps maintain muscle tissue, thus increasing the metabolic rate, which boosts energy and decreases fat as individuals age.
*Add Muscle Tissue
There is no such thing as being too old to replace muscle tissue. Results can be achieved in as little as two 30-minute training sessions per week.
*Increase Metabolic Rate
As muscle is added, metabolism automatically increases, thereby burning more calories and producing more energy.
*Reduce Body Fat
Strength training increases both muscle mass and tissue activity, which produces an accelerated metabolic rate and higher daily energy expenditure.
*Increase Bone Mineral Density
Strong muscles lead to strong bones. Strength training helps to maintain bone strength and can serve as an excellent preventive measure against osteoporosis.
*Improve Glucose Metabolism
Exercise, specifically strength training, enhances glucose metabolism and helps to decrease the likelihood of adult onset diabetes.
*Speed Up Food Transit
*Strength training speeds up the digestive process. Research indicates that slow transit times for moving food through the gastrointestinal system increase the risk of colon cancer.
*Lower Blood Pressure
Whether done alone or in combination with endurance exercise, strength training lowers resting blood pressure.
*Improve Blood Lipids
Blood lipids include high-density lipoproteins (good cholesterol), low-density lipoproteins (bad cholesterol), and triglycerides (the storage form of fat). Several studies have demonstrated better blood lipid levels after regular strength training.
*Maintain or Improve Low Back Health
Well-conditioned muscles provide better support and shock absorption, which prepares the low back muscles to absorb forces that might otherwise overstress the spinal column.
*Reduce Arthritic Pain
Stronger muscles may be helpful for improving joint function and easing arthritic discomfort.
Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss. Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time when the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during space flight. Incorporating regular resistance training is the most effective means of attenuating this effect
Individuals vary in the rate at which they gain and lose muscle. Genetics, gender, age, physical condition, training program, and diet all have an effect or play a part. Under the best circumstances, the average male can build about 1.5 to 5 pounds of muscle per month and a woman will gain less. The rate of muscle breakdown also varies depending on diet, activity level, fitness level, and whether an acute illness is involved. In a state of complete inactivity, a significant amount of muscle is lost in the first three days, but it slows down after that.
The following is a list of the top twelve benefits of strength training after age 50 years.
Maintain Muscle
If existing muscle is not exercised properly, five to seven pounds of muscle tissue will be lost every decade of adult life, reducing the capacity to function and slowing metabolism.
*Maintain Metabolism
*Strength training helps maintain muscle tissue, thus increasing the metabolic rate, which boosts energy and decreases fat as individuals age.
*Add Muscle Tissue
There is no such thing as being too old to replace muscle tissue. Results can be achieved in as little as two 30-minute training sessions per week.
*Increase Metabolic Rate
As muscle is added, metabolism automatically increases, thereby burning more calories and producing more energy.
*Reduce Body Fat
Strength training increases both muscle mass and tissue activity, which produces an accelerated metabolic rate and higher daily energy expenditure.
*Increase Bone Mineral Density
Strong muscles lead to strong bones. Strength training helps to maintain bone strength and can serve as an excellent preventive measure against osteoporosis.
*Improve Glucose Metabolism
Exercise, specifically strength training, enhances glucose metabolism and helps to decrease the likelihood of adult onset diabetes.
*Speed Up Food Transit
*Strength training speeds up the digestive process. Research indicates that slow transit times for moving food through the gastrointestinal system increase the risk of colon cancer.
*Lower Blood Pressure
Whether done alone or in combination with endurance exercise, strength training lowers resting blood pressure.
*Improve Blood Lipids
Blood lipids include high-density lipoproteins (good cholesterol), low-density lipoproteins (bad cholesterol), and triglycerides (the storage form of fat). Several studies have demonstrated better blood lipid levels after regular strength training.
*Maintain or Improve Low Back Health
Well-conditioned muscles provide better support and shock absorption, which prepares the low back muscles to absorb forces that might otherwise overstress the spinal column.
*Reduce Arthritic Pain
Stronger muscles may be helpful for improving joint function and easing arthritic discomfort.
Adapted from STRENGTH TRAINING PAST 50 by Wayne L. Westcott and Thomas R. Baechle. Available at: www.HumanKinetics.com. $17.95 plus S/H.
Sure the above given points are more than enough reasons to seriously consider strengthening one’s body through exercise and mobilization. In most cases people who are afflicted with poor body control the reason is that they have extreme depletion of muscle tissue leading to instability and loss of body coordination. This may be due to a long spell of bed bound illness, or just the end result of physical inactivity.
You can build muscle at any age. It just takes a little longer as we age. The benefits by far outweigh the stress and initial discomfort. Doing exercises with a trainer or in a gym will add to the success.
However, particularly senior citizens who have hardly done any exercises in the past should do this under the guidance of professional health care workers such as Physiotherapists or Persons qualified in "mobilisation".
(For caption of a photo see attached)
In his age most elderlies do reduce the physical activity. However the 72 year old Klaus Noack wants more. "145 kilo" is his reply when asked what weight he stems in the gym. The pensioner from Delmenhorst Germany and two times senior citizen bodybuilder-master exercises three times a week and fights successfully against age related muscle depletion. In the shower room at times juniors of 30 years enviously look at the body contours of this senior. The muscles are real and his upper arms (biceps) measure 44cm certainly not developed in front of the TV.
The several times grandfather and great grandfather started 15 years ago.
The great grandson of Noack finds it fascinating and exclaims, "My Opa (grandfather) is cool". His doctor describes him as completely healthy! ("Senioren Ratgeber", www.senioren pro.de)
Sure the above given points are more than enough reasons to seriously consider strengthening one’s body through exercise and mobilization. In most cases people who are afflicted with poor body control the reason is that they have extreme depletion of muscle tissue leading to instability and loss of body coordination. This may be due to a long spell of bed bound illness, or just the end result of physical inactivity.
You can build muscle at any age. It just takes a little longer as we age. The benefits by far outweigh the stress and initial discomfort. Doing exercises with a trainer or in a gym will add to the success.
However, particularly senior citizens who have hardly done any exercises in the past should do this under the guidance of professional health care workers such as Physiotherapists or Persons qualified in "mobilisation".
(For caption of a photo see attached)
In his age most elderlies do reduce the physical activity. However the 72 year old Klaus Noack wants more. "145 kilo" is his reply when asked what weight he stems in the gym. The pensioner from Delmenhorst Germany and two times senior citizen bodybuilder-master exercises three times a week and fights successfully against age related muscle depletion. In the shower room at times juniors of 30 years enviously look at the body contours of this senior. The muscles are real and his upper arms (biceps) measure 44cm certainly not developed in front of the TV.
The several times grandfather and great grandfather started 15 years ago.
The great grandson of Noack finds it fascinating and exclaims, "My Opa (grandfather) is cool". His doctor describes him as completely healthy! ("Senioren Ratgeber", www.senioren pro.de)
For further information about Mobilization and muscle strenghtenning, mobilenursing or MOBILE DOCTOR please contact:
www.hnp-mobilenursing.com or 0603 78777202 or nursing@hnp-mobilenursing.com
No comments:
Post a Comment