Guide to strong muscles after 40

Guide to strong muscles after 40

The benefits of strength training continue and are reflected in bone health and metabolism in general (Getty)
The benefits of strength training continue and are reflected in bone health and metabolism in general (Getty)

For years, medical and exercise scientists have struggled to emphasize the importance of aerobic exercise to health. Walk, jog, run, anything is possible if you keep your heart, weight and blood pressure in check.

Nevertheless, New scientific evidence shows that strength training, while once considered an optional extra, should be at least as important as aerobic exercise.

And not only with the aim of tightening muscles and improving the external appearance. The benefits of strength training go even further and are reflected in the Bone health and overall metabolism. Especially after the age of 40, the age at which the body of men and women is typically changed by hormonal decline.

“After a certain age, around 40 years, one of our main problems is that not only do you start gaining weight and accumulate more fatty tissue, but on the other hand you start losing muscle mass and counteracting the issues, without a doubt, is work of strength very necessary”. Francisco Ozores is a national professor of physical education and a specialist in fitness and pre-consulting Infobae why strength training is important for bone and muscle health in adulthood, he pointed out that “an interesting point is the issue of osteopenia, which occurs at this age, the loss of bone mass and bone resistance caused by several hormonal problems, but also due to a lack of strength training.

For the specialistStrength training is an ally to counteract osteopenia and osteoporosis since strength training is “forced” in a way to stimulate calcium recruitmentbecause strong muscles mean that the bones must also gain strength, which means that other minerals are absorbed and the skeletal muscles are strengthened.”

Loss of bone mass and bone strength caused by multiple hormonal issues, but also lack of strength training (Getty)
Loss of bone mass and bone strength caused by multiple hormonal issues, but also lack of strength training (Getty)

On the other hand, in middle age, “muscle shortening and weakening due to daily routine begins to occur, leading to loss of posture and lack of flexibility, and at the muscular level this leads to consequences,” added Ozores, who emphasized what “Strength training is not only good for muscles and bones, but also works together with metabolic activation: The more active the muscles are, the higher the daily energy consumption, i.e. the basal metabolic ratethat is, what is spent daily on daily tasks increases with more active muscle mass, thus helping to counteract weight gain and maintain a more balanced weight for each organism.

The sports teacher and high-performance sports graduate Claudia Lescano agreed, who stressed that “Muscular work is extremely important, not only because muscle contraction produces myokines, which are exercise factors that are increasingly known to affect every organ in the body and promote their proper functioningbut also in women, since there are typical hormonal changes over the years, logically some types of estrogens decrease and others that promote the formation of adipose tissue increase Muscle work counteracts this a little and helps to maintain bone density.“.

Strength training also motivates hormonal stimulation, which decreases in both men and women over the age of 40, essentially testosterone, which is one of the hormones closely related to the issue of strength and which has many benefits in everyday life – stressed Ozores. Strength training stimulates the production of this hormone, which, among many other benefits, creates a greater energy difference, greater physical and psychological activation, and also motivates the resting hormones, allowing you to fall asleep deeper, as you can see, all the consequences are favorable”.

In summarizing the benefits that muscle contraction produces in the body, Lescano listed:

neurogenesis

mitochondrial biogenesis

angiogenesis

Avoid demineralization

Control excess glucose

Increases basal metabolism

Correct bad posture

Reduces adipose tissue

Increases muscle glycogen stores

Avoid sarcopenia

Increases longevity leading to a healthy and dignified old age

“It is always advisable to incorporate functional exercise into daily activity to counteract the consequences of each person’s activity” (Getty)

Ozores began by recommending that “strength training should be completed.” “Men have a habit of training the upper limbs and women the lower ones, for taste or purpose. I recommend training all muscles to increase active muscle mass.”held.

How to care for it, always recommend at least two to three times a week, between 40 minutes and an hour of training per session. “Exercise is not just movement, it must be planned in advance, with the needs that everyone has, tailored to the possibilities of each person, but it must meet a regularity and a consistent frequency,” reflects the specialist who ” it is always advisable to do functional exercises in daily activity, aimed at counteracting the consequences of each person’s activity”. This is the case, for example, if you have a very sedentary job, which can lead to postural problems. The exercises should motivate to improve posture, strengthen anti-gravity muscles for better balance maintenance, joint health, etc.

for ozores, “It can be done at a gym, at a park, or at home”and recommended “all types of exercises that involve bodyweight: squats, lunges, bent arm extensions, mat abs, spinal exercises, generally exercises that engage many muscle groups at once and that are polyarticular and non-localized”.

For Lescano, in the same way, “You can train your whole body with kilo sugar packs or the goods at home and you also work very well with your own body weight.”

Regarding frequency, the specialist said that “once a week muscle work is better than nothing, twice is fine, but three times you notice the difference”. “Exercise always brings quality of life,” sums up Lescano, who reminds us of this “An important concept is that anything that isn’t worked on atrophies and the muscles atrophy.

“There is evidence that muscle mass decreases after the age of 30 and accelerates after the age of 50."explains the nutritionist
“There is evidence that muscle mass decreases after the age of 30 and accelerates after the age of 50,” explains the nutritionist

“As a qualified sports nutritionist, I can’t help but recommend that all of this is accompanied by a healthy and consistent diet Strength training also demands Optimal protein intakeall of course advised by a specialist“, Ozores introduced the “other mainstay” that should not be neglected when it comes to comprehensive body care: nutrition.

After consulting Infobae, the qualified nutritionist Laura Romano (MN 5992) stated that “sarcopenia is the involuntary loss of skeletal muscle mass that occurs over the years.” “There is evidence that muscle mass decreases after the age of 30 and accelerates after the age of 50,” said the nutritionist. This decrease in muscle mass often results in reduced strength and stability, but is also associated with other body composition changes, such as: B. a progressive increase in fat mass and a decrease in bone mass.“.

The nutritionist listed Foods that offer bone and muscle health benefits:

– Seasonal fruit and vegetables

– Blue fish (salmon, tuna, herring, horse mackerel, sardines)

– Lean meat

– Legumes (beans, chickpeas, lentils, peas)

– Egg

– Milk, yoghurt and cheese (or vegetable drinks and derivatives as long as they are fortified with calcium)

– Avocado

– Olive oil

– Almond Nuts

– Chia and flax seeds

To slow the loss of muscle mass, Romano pointed out A healthy Mediterranean diet is what has the most scientific evidence to support better bone health. “The Mediterranean diet is based on a high consumption of fruit and vegetables, olive oil, nuts, legumes, fish, etc low consumption of red meat and ultra-processed foods‘ he elaborated, pointing out that ‘it is very important to improve muscle mass and bone health by including foods rich in protein, calcium, vitamin D, magnesium, omega-3 and vitamin -C sources are”.

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