Recent studies discovered the most effective exercises to help older adults increase muscle mass. These exercises are also effective in helping menopausal women boost muscle mass.
You’re not alone if you’re struggling with unexpected weight gain as you age. Many people notice that as they age, especially after they turn 50, their bodies start changing in ways that can be frustrating. But there’s good news. The following exercises are effective at counteracting these effects.
Benefits of Power Cycling
According to a recent study, incorporating power cycling or similar high-velocity exercises into your routine might be a great option if you’re noticing unwelcome changes in your body composition and physical capabilities as you age. Power cycling, which involves cycling at a more intense pace, is great because it works out large muscle groups and is generally safe for people between the ages of 50 and 68. These activities build muscle mass and improve overall metabolism and strength, making them an excellent choice for maintaining health and fitness in later life.
Sprint Interval Training
Exercises performed at faster velocities, like sprint interval training (SIT), provide significant health benefits and are particularly good at building up fast-twitch muscle fibers. These fibers are crucial for quick, powerful movements and enhance your body’s ability to produce the maximum force in the shortest time.
Heavy Weightlifting
Research also shows that high-intensity exercises like heavy weightlifting can reverse muscle loss in older adults.
Why Maintaining Muscle Mass Is Important
These exercises are beneficial as we age. From around 30 onwards, the average person starts to see a decline in muscle mass and metabolism. The numbers might shock you. Every decade, most people lose about 8-10% of their muscle mass and strength, around 11% of their maximal power, and 10% of their aerobic power. These changes contribute to the weight gain and decreased fitness that many older adults experience.
Maintaining muscle mass is crucial for several reasons, especially as we age. Here’s a breakdown of why it’s essential, along with some key benefits:
Strength and Mobility
Muscle mass is essential for physical strength, which helps you perform everyday activities more easily and safely, like carrying groceries, climbing stairs, or even getting up from a chair.
Metabolism
Muscles burn more calories than fat, even when you’re at rest. Maintaining muscle mass helps keep your metabolism active, which can prevent weight gain and support overall energy levels.
Bone Health
Strong muscles help support and protect bones. This is especially important to prevent osteoporosis and reduce the risk of fractures as one ages.
Balance and Coordination
Muscle strength contributes to better balance and coordination, reducing the risk of falls, which can be a major concern for older adults.
Chronic Disease Management
Maintaining muscle mass can help manage chronic diseases like type 2 diabetes and heart disease. Strong muscles can improve insulin sensitivity and help the body process sugar more effectively.
Mental Health
Exercise that helps maintain muscle mass can also have benefits for mental health, reducing symptoms of depression and anxiety and boosting overall mood.
Longevity
Maintaining muscle mass can contribute to a higher quality of life and increase longevity because it equips you to remain active and healthy.
Keeping your muscles strong is about much more than just looking good. It plays a crucial role in your overall health, mobility, and quality of life as you age.
