Strength training is required for all as it not only improves muscle strength but also maintains your overall health, non withstanding your age. It doesn’t matter if you are 20 or 60 years old, any form of strength training in your day-to-day schedule is a must. although according to the age group, training sessions might differ. One can just be consolidating strength training routine in his workout regimes, adapt to a healthy lifestyle, and can experience the bright side of his life.

What changes are faced by a body as we age?

A body deteriorates as we age due to decreased rate of cell formation. Healthy and normal aging includes:

• Reduce metabolism
• Decreased aerobic capacity
• Reduced bone density
• Slower reflexes and reaction time
• Stiff joints
• Increased bone porosity
• Increased body fat
• Decreased muscle mass and strength

The severity of these changes may differ from one person to other. These changes can be produced and minimized by practicing exercise and specifically including strength training. Some of the normal changes that we may encounter as we age are enlisted above.

ADVANTAGES OF STRENGTH TRAINING:

1. Improves health conditions.

Strength training improves sensitivity to the hormone insulin which thereby promotes glucose utilization by the body cells and thus enhances the way the body utilizes blood sugar by reducing blood sugar levels. Strength training engages not only the cardiovascular system but also the muscular system simultaneously if properly put into action. The more the muscles are stronger, the less is pressure exerted on the heart which also accelerates the lungs to process more oxygen without much effort. More blood supply is conducted to your muscles accompanied by fewer beats.

2. Improves brain health.

World Health Organisation (WHO) reports that approximately 15% of the population over the age of 60 are affected by mental disorders. These include general forgetfulness, persistent depression, anxiety, social isolation, loneliness, and many other mental disorders. One can increase potency, and function, and enhance overall health by building strength. It also boosts your mood and overall caliber of life. Cognitive impairment, which is associated with senescence, can be minimized by consecutive resistance training. Strength training boosts attention span, ability to resolve conflicts, and improves memory.

3. Boosts Metabolism

One of the best ways to enhance your metabolism (the rate at which the calories are burnt by our resting body throughout the day) is by exercising. As a result of strength training, more the energy you are exerting, more is the energy demanded by your body. In a manner, most of the calories are burnt after the workout while your body is recovering to a resting stage and only some calories are burnt during the workout. With disciplined workout regimes, the declining quantities of hormones-Testosterone, which affects strength and energy levels as you age, can be accelerated within 2-3 months.

4. Improves functional ability/ movement.

Strength can be increased through persistent training which is essential for improving the overall day-to-day functions. Older adults can be greatly impacted by strength training, which would help to gain more mobility, walk long distances and even diminish the need for aiding devices like sticks and walkers.

Older adults with deteriorating capacity can practice all kinds of basic functional movements like walking, jogging, sitting on and getting up from a chair/bed, carrying groceries, climbing stairs, etc through building strength. Through some of these steps, you discover your potential, which makes life easier, and also enlightens your confidence to involve yourself in many other activities you always wanted to.

5. Improves bone health

Osteoporosis, a disease which is caused due to loss of bone density, common in adults, often causes bone fractures and breaks, Although some causes of osteoporosis are needed to be managed medically,

There is a plethora of shreds of evidence that exercises can improve bone density. Strength training prevents and treats osteoporosis. Through physical activeness, both muscles and bones become stronger. More cells produced by practicing weight lifting exercises strengthen the bones.

6. Increases muscle mass.

You lose muscle mass as you age. Physically inactive people lose around 3 to 5 percent of their muscle mass per decade as they move to the age of 30. Around the age of 65, it accelerates. Till the adult turns the age of 70, he/she has lost 25% of muscle mass. This deterioration is mostly due to physical inactivity and disuse. This loss can be regained through any kind of exercise like weight lifting, strength training, and resistance training which are evidently the best. Not only physiological and biochemical but also a genetic signature of elderly muscle can be ‘reserved’ for nearly 15 to 20 years by just by strength training for a duration of six months to twice-weekly sessions.

How frequently you should do it?

As suggested, strength training should be practiced 3-5 times per week for 20-30 minutes following a moderate intensity level or 2-3 times a week for 15-20 minutes at a high-intensity level. It is advised that any workout session should be followed after the consultation with your doctor especially if there is a medical condition associated. In order to prevent injuries and acquire proper knowledge of the technique, you are advised to consider professional help. Higher yields can be achieved by focusing on activities that target large muscle groups.

By adopting an active lifestyle you can experience a better standard of living. It will land you onto your higher potential level by persistently following small steps toward your fitness. And will help you improve your physical as well as psychological well-being.

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