How to Avoid Losing Muscle as You Age
Reader Comments
Keys to Fitness
The keys to staying fit as you age are:
1) Gain proper knowledge - learn how and when to exercise, learn proper nutrition, and learn how to use your mind for optimal performace
2) Be disciplined enough to stay with it throughout your lifetime.
It's easier than people think. The biggest obstacle is getting around the mental blocks that keep us from exercising regularly.
http://www.fitnesspillars.com
strength exercising
keep a pair of 5 lb. dumbells in the kitchen. before u make your coffee, make a sandwich or whatever u do before eating. pick up the 5 lb dumbell in each hand, and start slowly. hold them carefully and put them in front of your body and slowly raise them as far as you can, bending your elbows and bringing them up to your chest. u may only be able to do one, or none. don't strain yourself. but if you did this every time u entered the kitchen, you soon will be able to do five or ten or even more. it only takes a few minutes and you'll be surprised how you will build your arms and shoulders, and back. and more importantly, you won't eat as much, because you're tired from the exercise. in computerese, LOL. try it, it works. u can get a cheap pair for around $10. the plastic ones are cheaper than steel, but as long as they are each 5 lb. it doesn't make any difference. good luck and good health to you all. PEACE AND LOVE, tom from aiken, s.c., the best little city, other than new york city.
Easy to Do Strength Training
Maybe more people would do strength exercises if they could come up with easy to do and remember moves that could be done without elastic bands, etc. and are uncomplicated so one doesn't have to keep looking at instructions every time.
whey Protein Powder
Great article! You might also want to mention Tufts research on drinking a couple of Whey Protein powder milkshakes twice a day. You can buy the powder at Sam's. Also to get your Vitamin A checked - and probably start taking 2000 units a day until a blood test shows you have reached the level you should.
Aerobic training comment
I would have to disagree with Fred from NY. To a point.
Aerobic fitness should be part of any comprehensive physical fitness program - along with muscular strength, power, endurance, anaerobic fitness, flexibility, joint mobility, myofascial health,balance, agility and structural balance.
With that being said, strength training always seems to play second fiddle to aerobic fitness.
A healthy cardio-vascular system is key to maximizing your lifespan, but you muscular strength plays a large part in determining your quality of life as you age.
Strength frees the elderly from walkers and needing someone to open jars and having to install a booster seat on the toilet because they legs are too weak.
DR
http://healthhabits.wordpress.com
Avoid Muscle Loss & Bone Loss
Having studied Osteopenia and Osteoporosis and personally regrowing bone after 2 painful accidents in which I broke my hip and later had surgical removal of hardware, I am indebted to Fred Hahn and Drs. Eades for the book, The Slow Burn Fitness Revolution, for strong, healthy bones at 80 years of age.
Most people realize that strength training will help develop muscles, but few understand how much it helps improve bone density as well.
Muscle loss
More people would benefit if we educated them on how important it is to strength train. In fact, strength training, not aerobics should be the foundation of a person's exercise program.
I disagree with the need for aerobics mentioned in the article. Aerobic exercise does not halt muscle loss let alone build muscle.
Strength training improves cardiovascular health (if done properly) as well as aerobic exercise. So you do not need to perform aerobic exercise if you are strength training. To argue this point is to not know the science.
More people should be made aware of the total health potency of strength training. It would save them from unnecessary joint wear and tear and improve their lives greatly.
