Importance of Strength Training As We Age
By Rachel Harkies
Staying physically active is critical to delaying the aging process and remaining healthy. Regular cardiovascular (cardio) exercise is often thought to be the best way to protect from the effects of aging. While cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older.
Sarcopenia, also known as the loss of lean muscle mass due to aging, can be problematic for older adults. After middle age, people lose between 3% and 5% of their muscle mass per decade, which affects their ability to perform many routine activities and lead an independent lifestyle. It is imperative to maintain muscle mass throughout life! Simply doing aerobic exercises, such as walking or biking, is not enough to preserve muscle tone. Fortunately, you can prevent or even reverse muscle loss with regular strength training.
Strength training – commonly referred to as resistance training and/or weightlifting - simply means using your own body weight or various tools, such as dumbbells, barbells or resistance bands, to build muscle, strength and endurance.
Strength training can help:
Maintain muscle tissue and strength
Contribute to better balance and coordination while reducing the risk of falls
Preserve bone density and reduce the risk of osteoporosis (bone decay)
Improve sleep and reduce depression
In addition, strength training can help with fat loss. Not only do people burn calories during resistance training, but they also burn calories after their workout and while resting. This is due to the "after-burn effect," which refers to the elevation in metabolism (rate that calories are burned) after an exercise session is completed. Since strength training is critical as you age, it is important to incorporate it in your exercise regimen at least 2 non-consecutive days per week.
For these reasons and more is why we’ve introduced a mature adult fitness class. This session called “Movement of Life” runs Tuesdays and Thursdays from 1:30pm-2:30pm. We offer drop-in rates and monthly membership options if you or a friend you know may be interested! For more information visit our website www.jointhepursuit.com or send us an email adam@jointhepursuit.com
References
Steib, Simon, Daniel Schoene, and Klaus Pfeifer. "Dose-response relationship of resistance training in older adults: a meta-analysis." Medicine & Science in Sports & Exercise 42.5 (2010): 902-914.
Fragala, Maren S., et al. "Resistance training for older adults: position statement from the national strength and conditioning association." The Journal of Strength & Conditioning Research 33.8 (2019).
