only older adults should exercise to avoid the loss of strength and muscle with aging, but that the “golden years” can be good to become stronger, according to a study conducted by the University of Michigan (USA), which recommended exercise of resistance from the 50, or even 40, “to increase the muscle tissue and the ability to operate more efficiently in daily life”.
Normally, sedentary adults over the age of 50 can expect a loss of muscle mass up to 180 grams per year. ? This only gets worse as people age. But even early in adulthood, in 30, 40, 50, one can begin to see a deterioration if not performing activities to acquire strength, “says Mark Peterson, a researcher from the Department of physical medicine and rehabilitation at the University of Michigan.? Our analysis shows that no matter the age the person is, because they can improve his strength significantly with progressive resistive exercise, even to the eighty and ninety years of age”, he says.
Progressive resistance training means that the amount of weight used, the frequency and the duration of the training sessions are altered over time to accommodate the individual progress.
In an article published in The American Journal of medicine, Peterson and his colleagues shows that after an average of 18-20 weeks of training with progressive resistance, an adult can add more than 1,000 grams of muscles and increase their strength in general in a 25 to 30 percent.
Peterson concluded that all persons over the age of 50 years should be considered too seriously engage in resistance exercises. A good way to start a resistance training program, especially for relatively sedentary people – and after having a permit medical to make it – is to use your own body weight for several exercises.
The exercises that can be done using the weight of your body include squatting, lifting of hips, as well as non-traditional exercises that progress through a full range of movement, such as Yoga, Tai Chi and Pilates.
After getting used to these activities, older adults can do a more advanced in a gym strength training. A professional trainer with experience with special groups can help in the transition. While resistance training progresses, weights and machines are introduced, Peterson recommended to incorporate full body exercises that use more than one joint and muscle groups simultaneously, such as exercises with leg, chest and rowing. These are more safe and effective in the development of muscle mass.