New Research: The Achievement Of One Year Of Strength Training In Old Age Is Preserved For Up To Four Years
Training In Old Age: According to CNN, this study showed that strength training with heavy weights had the greatest long-term benefits for leg strength.
A study published Tuesday in the journal BMJ Open Sport & Exercise Medicine suggests that as we age, the function of skeletal muscles, the muscles attached to bones that are involved in daily movement and activities, declines. It deteriorates and if resistance sports are performed at this age, some useful things such as muscle strength and flexibility, bone density and balance may remain for a few more years.
Training In Old Age, This study, which was conducted on 369 recently retired healthy adults between the ages of 64 and 75, examined the positive and long-term effects of strength training.
In this study, participants were given one of three one-year exercise programs. They either lifted weights three times a week, did moderate exercise using body weight and resistance bands three times a week, or did not change their usual exercise routine.
Training In Old Age, In this study, researchers measured the participants’ bone and muscle strength, as well as body fat, at the start of the trial, at the end of the one-year program, and then two and four years later.
According to CNN, this study showed that strength training with heavy weights had the greatest long-term benefits for leg strength. So that the legs of the participants were still strong even after four years. While the strength of the legs of the group that did moderate resistance sports decreased; Of course, the amount of this reduction was not significant.
Training In Old Age
What Is Meant By Resistance Or Strength Sports?
Training In Old Age, Resistance sports are a set of sports including aerobics, aerobic, resistance, flexibility and balance sports. Each of these sports, whether done regularly or occasionally, has a great impact on the overall health of the body, both in terms of cognitive and physical strength.
Resistance training is an exercise in which muscles are forced to increase their strength and become stronger when faced with forces such as weights, resistance bands or body weight. Maintaining muscle mass, bone density and mobility is very important for older people. New research shows that heavier weights are very beneficial in resistance training.
Training In Old Age, According to experts, one of the limitations of resistance training is that it is usually done in gyms and may not be available for everyone, while with a few movements at home, these strength exercises can be introduced into everyday life. Of course, be sure to consult with a coach or physiotherapist before starting these sports.
One of these exercises is the box squat or squat on a chair. In this exercise, you sit on a chair or bench whose height you have adjusted and pull your shoulders back. Use dumbbells if you can and don’t need the handlebars for support and balance. Then slowly stand up and sit back on the chair or bench. Adding weights or dumbbells strengthens the muscles and is effective in keeping the heart healthy.
Training In Old Age, You can also place an elastic resistance band around both legs and perform lateral and stretching steps to one side and then to the other or reverse to increase strength in functional movements. Do each of these exercises in two or three sets of eight to twelve at least a few times a week.
To maintain independence and health in old age, it is important to have a regular exercise program and consider other factors affecting health, including diet and a healthy lifestyle.
Also Read:
Exercise With Makeup: What Happens To Our Skin If We Exercise With Makeup?
7 Best Heart-healthy Exercises To Do At Home
