Strength training has a profound impact on slowing down the ageing effects on the human body when typically, our health and function increasingly diminishes. An appropriate strength training program performed consistently over time has an enormous impact on our quality of life in our later years.
Strength training increases our quality of life by slowing these ageing affects on the body:
Muscle Loss
From the age of 30 years old, we lose between 3-8% of our muscle mass per decade. That loss in muscle mass is directly responsible for the loss of function and strength that significantly impacts our quality of life in our later years. An appropriate strength training program has been shown to slow, stop and even reverse muscle loss as we age. Studies have even shown people over 80 years of age who start strength training can increase muscle mass. The earlier you start though the better.
Fat Gain
The loss of muscle mass that occurs as we age is a major contributing factor for a gain in body fat that occurs. It's estimated we gain between 2-3% of body fat each decade from the age of 30. If we lose muscle muscle, we burn fewer calories though-out the day. Bigger muscles require more fuel. Most people eat a similar amount of food as they age and because they burn fewer calories they store an increasing amount of body fat. It really is possible to stay lean by maintaining muscle mass through out our life. On another note, the amount of 'cardio' exercise required to achieve meaningful changes to body fat levels is unrealistic for most people. It is much easier to create an energy deficit from dietary changes which should also be the focus of fat loss interventions.
Strength & Performance
It's estimated that we have a strength & performance drop of around 15% per decade. That loss of strength can mean the difference between living out our later years being totally dependant on other people. That strength loss could mean we're unable to do the activities that we love doing today. A big reason to participate in strength training for the rest of your life is so you'll be able to keep doing the things you enjoy. As well as to be able to walk up and down stairs, pick something off the ground and get off the toilet by yourself for as long as we're alive.
Joint Deterioration & Arthritis
Our tendons, ligaments and joints deteriorate with wear and tear as we age leaving us much more susceptible to injury. Particularly because in our adult years when like to participate in physical activities like tennis, soccer and touch football that begin to pose a significant injury risk. Thankfully, strength training strengthens tendons, ligaments and the muscles around joints to help decrease the chances of injury.
Arthritis, the painful condition that effects our joints, often causes muscle weakness and waisting. Due to difficulty moving and the pain, lower levels of physical activity exacerbate the problem. Strength training has been shown to prevent, and even reverse muscle weekness - and strong muscles support joins. If you don’t have enough muscle, joints take a pounding. But as muscles become engaged and strengthen, they absorb some of the force, which takes pressure off weaker, worn-put joints. This can translate to a decrease in arthritis symptoms and improvement in day-to-day function.
Bone Density Loss
Age related changes, inactivity and inadequate nutrition gradually causes a loss in bone mass as we age. Strong bones can help minimise the risk of fractures due to osteoporosis. And strength training leads to strong bones. That stress comes from the tugging and pushing on bone that occurs during strength training. The result is stronger, denser bones. Strength training targets bones of the hips and spine which are the sites most serious to fracture.
Balance, Stability & Flexibility
A strength training program that incorporates multi-joint, full body exercises working the body in its full range of movement will increase flexibility and mobility. Stressing our muscles with a load in extended ranges will improve our strength in those ranges. Our bodies will not move itself into a position where it cannot support itself in. Most mobility and flexibility issues that occur as we age are just due to a lack of strength. By performing full body strength exercises on your feet will enhance stability and balance. Reducing the chance of injury due to falls that occur more frequently in later life.
Exercise vs Training
An understanding and application of this core principle of strength training is the difference between 'Exercise' and 'Strength Training'. Exercise is physical activity for the purpose of increasing physical activity. It's performed for the purpose of the effect it produces today or right after the exercise. If your strength program is not designed to achieve accumulative adaptation, it's just exercise and the outcome will be inferior.
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