INTENSIVE STRENGTH TRAINING SLOWS AGE

Replace some of the walks with strength training with heavy weights. Worsened muscles - sarcopenia - are now highlighted as as big a health problem as osteoporosis. The short, fast-twitch muscle fibers begin to fade from the age of 30. Explosive strength training is the best way to slow down aging. "

I want to share an article I found on the Swedish newspaper SvD, which is about how important it is to train even in old age - and what enormous benefits it provides:

"The pipe cleanser and pear-shaped body are not an inevitable part of a natural aging. Certainly more than one percent of muscle power disappears from middle age every year, but there are effective countermeasures.

It is not possible to stop aging completely, but with the right training it is possible to slow down so that it becomes a very, very slow process, says Alexander Cristea at Umeå University who studied the matter in his doctoral dissertation. All exercise is good, but Nordic walking and aerobics do not affect sarcopenia (muscle wasting).

To maintain muscle mass, strength training with a heavy load is required with few lifts. It must be a powerful stimulus, preferably in an explosive moment, for it to have full effect. Of course you have to start a little cautiously, says Alexander Cristea.

What he is talking about are heavy discharges where in just two series with three repetitions, weights that are equivalent to 80 percent or more of the maximum capacity are lifted. A good idea is to prioritize large muscle groups such as the thighs, where muscle loss is usually greatest. On top of that comes increased mobility and reduced risk of falls and a wide range of common diseases.

Sarcopenia is now highlighted by researchers and authorities around the world as a central but forgotten cause of disabilities, aging and premature death among the elderly. The problem is given much attention in the National Food Administration's new dietary advice for the elderly. Women who initially have less muscle mass than men are particularly vulnerable.

Research has shown that every second person who suffers from a hip fracture suffers from muscle wasting. As a result, reduced muscle strength is now considered as important to address as osteoporosis to avoid fractures. Increased mobility and load can also stimulate new formation of skeletal bone tissue.

- It is the fastest muscle fibers that react only when you slip and make sure we keep the balance. But it is precisely these short muscle fibers that only disappear when they are not used, says Alexander Cristea.

The result is that muscle mass loses volume and is replaced by fat if we do not eat less than before. Our well-proportioned bodies are transformed in one fell swoop into pear bellies on matchstick bones.

Tommy Cederholm, who is a professor of clinical nutrition at Uppsala University, believes that the benefits for those who do strength training are great. Because muscle burns more energy than fat, the body's energy metabolism increases even at rest. With reduced fat storage, the risk of common diseases such as cancer, diabetes, heart disease and dementia also decreases.

In the past, people were probably a little afraid to encourage the elderly to do strength training. They worried that they would be overloaded. But it usually goes well if you take it a little carefully in the beginning. Ten minutes at a time three days a week is a good start, says Tommy Cederholm. "

Maybe it's knocking on already open doors to tell you this - but I think it feels so wonderful and hopeful, that you can influence how you feel - even how you age. Sure it's wonderful!

The Kickstart Team