The Importance of Strength Training as we Age
Strength training is crucial for everyone, but it becomes even more important as we age. The aging process weakens our bones, decreases our muscles mass, decreases our cognitive function and weakens our immune system. This usually happens because our metabolism slows down as we have muscle atrophy (muscle loss). This also affects our energy levels, our range of motion and mobility and our balance or proprioception.
Resistance training or strength training a minimum of twice a week can help slow down the aging process and even reverse it. You can use body weight, resistance bands, dumbbells, barbells, kettlebells, medicine balls and other pieces of equipment for strength training. By adding more muscle to your frame, you can increase your metabolism, increase your energy levels and improve your balance. This is where having a regulated Kinesiologist or certified trainer/ strength coach can help you.
Adequate protein intake is also important as we age. The older we get the harder it is for us to metabolism and absorb protein. And with the extra resistance training adding a few extra grams/day will help. Shoot for a minimum of 1 gram of protein/KG of body weight and that could be increased to 1.4g/kg if very active.
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