Hand weights
Credit: Rodrigo Roveri | ©Rodrigo Roveri
As we age, most people begin to lose muscle mass after the age of thirty and bone density after the age of forty. Some of this loss occurs because of the natural processes of aging. The losses in muscle mass and bone density can be slowed and even turned around by implementing a strength training program.
Consequences of losing muscle mass
Sedentary individuals can begin to lose muscle mass as early as their mid-twenties. Human beings can lose up to 1-2 percent of muscle mass per year, eventually losing as much as 50 % of muscle mass in the course of a lifetime. The effects of losing muscle mass include a decrease in strength, greater susceptibility to injury, and in increase in body fat.
Less strength due to loss of muscle mass makes it more difficult to do athletic movements, and eventually can even hamper the ability to do everyday tasks. The loss of strength and flexibility in the muscles associated with aging, leads to greater possibility of injury.
A lesser known side effect of loss of muscle mass is decrease in metabolism. Muscles burn calories. The less muscle mass you have, the less calories you can burn. It is very important to maintain muscle mass in order avoid gaining weight as you age.
Consequences of losing bone density
Bone density peaks between the ages of 25 and 35. Eventually as we age our bones shrink and become less dense. The loss of bone density causes an increased risk of Osteoporosis. Osteoporosis makes the bones more susceptible to breaking. Shrinking of the bones can also cause people to become shorter as they age. With the decrease in height many people may also experience a deterioration of posture.
The benefits of strength training
Strength training slows down the aging process. Strength training includes any weight bearing activity, but is most generally associated with weight lifting, and bodyweight exercises. Strength training can help you stave off and even reverse the loss of muscle mass and bone density due to aging.
Consequences of losing muscle mass
Sedentary individuals can begin to lose muscle mass as early as their mid-twenties. Human beings can lose up to 1-2 percent of muscle mass per year, eventually losing as much as 50 % of muscle mass in the course of a lifetime. The effects of losing muscle mass include a decrease in strength, greater susceptibility to injury, and in increase in body fat.
Less strength due to loss of muscle mass makes it more difficult to do athletic movements, and eventually can even hamper the ability to do everyday tasks. The loss of strength and flexibility in the muscles associated with aging, leads to greater possibility of injury.
A lesser known side effect of loss of muscle mass is decrease in metabolism. Muscles burn calories. The less muscle mass you have, the less calories you can burn. It is very important to maintain muscle mass in order avoid gaining weight as you age.
Consequences of losing bone density
Bone density peaks between the ages of 25 and 35. Eventually as we age our bones shrink and become less dense. The loss of bone density causes an increased risk of Osteoporosis. Osteoporosis makes the bones more susceptible to breaking. Shrinking of the bones can also cause people to become shorter as they age. With the decrease in height many people may also experience a deterioration of posture.
The benefits of strength training
Strength training slows down the aging process. Strength training includes any weight bearing activity, but is most generally associated with weight lifting, and bodyweight exercises. Strength training can help you stave off and even reverse the loss of muscle mass and bone density due to aging.
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