Added: 28 September 2023
One of the prevailing myths about ageing is that muscle naturally reduces as we get older. While it is true that some muscle loss can occur due to the ageing process, research has revealed that the primary cause is a decrease in physical activity.
Therefore, maintaining an active lifestyle and engaging in strength-building exercises are essential for preventing muscle loss and enjoying a strong physique throughout life.
Several studies have proven that individuals can effectively build muscle and gain strength as they age through dedicated strength training programs. A research study conducted by Izquierdo et al. (2010) demonstrated that older adults who participated in a 24-week resistance training program experienced significant increases in muscle mass and strength.
The study highlighted the remarkable ability of the human body to adapt and respond positively to progressive resistance exercises, regardless of age.
Additionally, a meta-analysis conducted by Peterson et al. (2010) further emphasised the benefits of long-term strength training. The analysis of over 2,000 participants showed that older adults who engaged in ongoing resistance training gained substantial muscle mass, increased their bone mineral density, and enhanced their overall physical capacity.
While long-term strength programs undoubtedly have numerous benefits, incorporating some form of anaerobic exercise like HIIT or circuit training can provide additional advantages. Aerobic exercise enhances cardiovascular health, burns calories, and can even promote muscle growth if done at the correct intensity.
Age should never be a barrier to building muscle, increasing bone strength, or improving overall physical fitness. Contrary to popular belief, muscle loss is primarily attributed to a decline in physical activity rather than the ageing process alone.
Scientific evidence supports the notion that long-term strength/resistance programs, combined with some form of anaerobic exercise such as HIIT or circuit training, provide the greatest benefits for older adults seeking to enhance their bodies and overall health.
References:
Izquierdo, M., et al. (2010). Effects of strength training on muscle power and serum hormones in middle-aged and older men. Journal of Applied Physiology, 109(2), 149-157.
https://pubmed.ncbi.nlm.nih.gov/11247952/
Peterson, M. D., et al. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226-237.
https://pubmed.ncbi.nlm.nih.gov/20385254/
Modern lifestyles have made prolonged sitting a daily norm, from long office hours to unwinding on the couch..
When people want to lose weight fast, the first instinct is often to drastically cut calories, believing that eating less will lead to quick fat loss..
As we age, maintaining our physical health becomes increasingly important, yet many people still believe that getting stronger is something reserved for younger years..
It combines power, precision, and control in a single fluid action..
Let's bust some myths and flex those facts.
With the Wimbledon tennis tournament upon us, fans across the UK are gearing up for a beloved tradition: enjoying strawberries and cream while watching the matches..
Resistance training offers lots of benefits for treating the symptoms of lower back pain, making it an essential part of a pain reductions programme..
What exactly makes protein so essential, and how can you ensure you're getting the healthiest sources?.
When it comes to achieving optimal fitness and performance, the concept of periodised training has long been a cornerstone in the world of athletics..
Different forms of exercise, from aerobic activities to resistance training and HIIT, offer unique benefits in improving insulin sensitivity and overall health..
Incorporating physical activity into your routine can contribute to a brighter, more resilient mental state..
Numerous scientific studies have shown that static stretching before exercise can actually have a negative impact on performance..
Resistance and weight training have long been associated with building muscle and improving strength in adults. However, there is a growing body of evidence suggesting that these forms of exercise can also be highly beneficial for children and adolescents..
Menopause is a significant phase in a woman's life, marked by hormonal changes that can bring various physical and emotional challenges..
In the realm of fitness, the search for the ultimate workout tool is endless. When it comes to efficiency, versatility, and effectiveness, I think it could be the kettlebell..
The nights getting darker and temperature dropping signal a time for cozy evenings and warm comfort foods. With this change in season also comes a tendency to slow down, exercise less, and indulge in calorie-rich treats..
If you’re currently suffering from hypertension or pre-hypertension then perhaps carrying out some form of High Intensity Interval Training (HIIT) might be able to help reduce it..
