A lot has been written on aging gracefully, how to eat healthily and feeling young. That may be okay for some, but to others it may not be enough, but here is also that renowned group of people who like the feeling of a having a healthy, ripped body, no matter how old they are. There are other factors to consider as to why we should build strong muscles in our golden years, and this is scientifically proven…so let’s explain.
Once we have reached the age of 40, our muscle mass goes into a decline, and this loss occurs at a rate of about 1% per year until you reach the age of 50, where it declines at a much faster rate. Then add on a few more years and you could find you have lost up to 50% of your muscle mass. On top of this, for every pound of muscle mass that is lost, your body can lose its capacity to burn up to 350 calories per day, meaning you would have to forfeit these in your diet to avoid any weight gain. So, if you start to add lean muscle mass this not only keeps your weight in trim, it also helps you to keep having an active lifestyle.
If you start a new muscle building regime, there are other things you need to do apart from just pumping iron, first off, your diet would have to be adjusted to compensate for the extra work you will be doing. That always needs to be worked in to aid in the process.
#2. Protein Intake
It has been suggested that the ideal amount of protein you should consume is a calculation you can do yourself that will give you a rough idea. Take your body weight in pounds and divide it in half and then subtract 10.
Example: 150 lbs. / 2 = 75 minus 10 = 65, this would be 65 grams of protein per day.
Once you have determined what your protein intake is, you should make sure it is high-quality protein, and the livestock or poultry you eat should be organically bred or free range in the case of eggs. If you are concerned you may not get the correct amount of protein from your foods, you can purchase Whey Powder and combine this with a smoothie in the morning.
For some people it may not be possible to gain all their protein from the foods in their diet, so it is recommended to supplement your diet with Omega-3, Vitamin D, and B12 tablets or capsules which will help maintain muscle mass. Always see a professional if unsure.
#4. Cell Renewal and Resistance training
Studies have concluded that resistance training can rejuvenate cells, after a twice weekly strength exercise routine for a period of 6 months. Essentially, the genetic effects on the older muscles can return to a condition they were in, up to 20 years previously. So with this regular form of exercise, natural antioxidants are also produced, which helps maintain a healthy body, overall.
#5. Lifting Weights
Numerous studies have been conducted and they show that memory loss slows down through lifting weights, and the effects of dementia can be reduced. It has also been shown it is more important for women to lift weights due to the effects of osteoporosis. You may be thinking lifting weights is about lifting heavy, but this is not the case. Actually, body builders do not lift heavy weights, they use medium weight ratios and lots of repetitions.
#6. Join a Gym
There are many exercises that can be done at home using your bodyweight and small dumbbells. Although these can be effective, the whole purpose of building muscle is to maintain an active lifestyle, so get out and about if you can.
Depending on the Gym and the equipment they have, here are some different exercises that can be done to build super, strong muscles:
#7. Leg Press Machine
This exercise is where you push a weight (or more often your bodyweight) on a sloped rolling chair away from you, using your legs, and this is good for your buttocks, quadriceps, and hamstrings. Think of increasing the repetitions over time with a medium weight ratio.
#8. The Shoulder Press Machine
Sit on the shoulder press machine and take hold of the handles, then bend your elbows and keep them in line with your body. You slowly lift the handles as you breathe out until your arms are fully extended above your head, then pause and as you breathe in, lower the handles to the starting position. Again build up the reps with a medium weight ratio over time.
#9. Seated Cable Row
Sit on the machine and place your feet flat on the push plate with your knees slightly bent, and with extended arms, pull back until your body is at a 90-degree angle with your legs. Keeping your back still and breathing out, pull the handles towards your body until they touch your stomach. Pause for a second and then return to the starting position.
#10. A Great Overall Workout
These are just some of the major exercises that can be done, and should give you a full body workout. Remember, it is not the weight that you lift or the amount of resistance; it is the number of repetitions. That’s how you build really strong muscles over 50s and 60s.
While undertaking any exercise you must have controlled breathing and be sure not to do something that could put a strain on your body. With visits to the gym two or three times per week and rest days in between, too. Great workouts that are coupled with a healthy diet (which compensates for your workouts), will definitely aid in your overall success.
Author Bio: Tracy Panetta is a self- motivated, highly sought after writer, senior editor and virtual assistant. She has worked in the field and now works for popular site Fitandheal.com.