Lifting For Longevity!
Use it or lose it! From the time you’re born until roughly the age of 30, your body is in its growth stage. It automatically knows that it needs to build muscle. After the 30 mark, at some point, your body begins to lose muscle mass and decline at a rate of 3-5% per decade. Not only is there muscle mass loss but function also decreases. This is called sarcopenia.
However, you can maintain and further develop muscle mass if you stay active and consistently engage in resistance training. Weight training is not just about bulking up or building huge muscles. The benefits are far greater and include better posture, greater bone density, improved metabolism, weight management, restful sleep, less inflammation and more confidence.
Here are some of my all time favorite exercises:
Squats. You can do these weighted or simply do air squats. (If you have spinal issues, avoid compressing the spine with a bar bell. You can use dumbbells or kettle bells.)
Burpees. You use your entire body in this exercise.
Planks. It’s all about the core. Most people that suffer with chronic low back pain, have weak abs and tight hamstrings.
Bicep curls.
Tricep extensions or dips on a bench.
These are just a few of my favorites. It’s important to change it up and not always do the same exercises so that they body doesn’t plateau.
Always remember to warm up, stretch, cool down and stretch again. Hydrate and fuel your body with nutritious foods. Drinking at least half of your weight in ounces will help keep you hydrated and decrease muscle soreness.
As you age it is vital to maintain flexibility, range of motion, strength, stamina, cognitive function and balance.. Resistance training can help with that as well.
We include exercise instructions with our plans. We meet you where you’re at and improve from there.