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lean muscle mass
intensity exercise
muscle atrophy
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resistance bands
free weights
strength train
exercise machines
losing muscle
retirement age
fact that people
Lift Your Weights Now, Lift Up Your Groceries And Grandchildren Later
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Lift Your Weights Now, Lift Up Your Groceries And Grandchildren Later

It is a medical fact that people start losing muscle strength as they get older. Starting around the age of forty, the human body starts losing lean muscle mass unless they take serious steps to prevent this from happening. Now, according to a study at the University of Potsdam, progressive strength training may be the best way to counteract the progression of muscle atrophy, even in older people.

By the time the average person reaches the 50-70 age group, they have typically lost an average of 30% of their overall muscle strength. Working to maintain or improve that strength can help these people to remain mobile and to also stay more active and independent. The study confirmed that it was higher intensity exercise that had the most benefits, with much lower weights only having small effects. Increasing the lean muscle mass was accomplished by working out at 85% exertion, three to four times a week.

Other studies have also came to this conclusion with some showing that seniors who exercise and strength train have less serious injuries and need less help around the house than those that do not lift weights. One such study showed that it did not matter if the exercise was accomplished using free weights, exercise machines or resistance bands. Another study showed that resistance bands might have additional benefits because there is no fear of dropping the weight on the foot or other injuries. The resistance band also has the advantage of fooling the exerciser into thinking they are doing less work than they really are.

There are more and more people all over the world that are living and working longer than ever before. The retirement age in many countries has changed- the average is no longer 65 and some people continue working until their 80’s and beyond. By estimates, one in three people of working age will be older than 50 by the year 2020, and by 2050, that same number will be older than 60. To stay on the job, these seniors must be healthy and strong, which means they will have to increase the amount of exercise they are doing, especially strength training.

Women who strength train reduce their risks of osteoporosis dramatically. Weight bearing exercises and strength training are vital to keep their bones healthy and strong. Once a woman reaches menopause, her body may start leaching some of the calcium from her bones. Add to that the fact that many women do not get enough dietary levels of this nutrient and the bones end up weakened and softer. Lifting weights adds lean muscle mass to the woman and may help her not only to trim her body but to increase her body’s metabolism. Adding weight training three to four times per week, a daily walk and calcium supplements may help to prevent the need for more serious medical interventions. Women, especially older women, may be reluctant to lift weights because they may think they are going to bulk up, but this is not genetically possible


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