Training

1. STRENGTH TRAINING AS WE AGE

Our bodies slowly deteriorate the older we get. Everyday activities become more of a challenge to us as we don’t have the same energy levels nor movement capacity our young selves once had.

Ageing - What really happens?

Decrease in muscle mass and functionality. (Sarcopenia)
As we age, our bodies lose muscle mass. This normally occurs around our 30s. Studies have also shown a loss of up to 30% muscle mass between the ages of 40 & 80.

🔹Lifting weights has shown to increase and preserve muscle tissue, improve posture, balance & coordination.

Decrease in Bone Density/Mass
Our bone mass and bone density also begin to decrease. This can lead to issues such as osteoporosis, which is also far more common in women in the years following menopause. Bones lose calcium and minerals, they become thinner, weaker & are far more likely to break.

🔹Resistance training simply combats these issues by improving your bone mass density & lowers your risk of injuries, breaks or fractures.

Movement Quality
A noticeable concern for many is their ‘stiffness’ and lack of flexibility as they age. It might be down to lack of daily movement or mobility routine. Aging leads to our tendons, ligaments and joints becoming stiff and the elasticity in our tissues is no longer what it once was. Generally, people become less active as they get older & this then leads to a decrease in flexibility. The loss can lead to balance and coordination problems which again, increase the potential risk of falls.

🔹Medical advice recommends that people should follow well structured mobility routines performed at least 2-3 times p/week. These can have a huge impact on your overall quality of movement.

Metabolism Changes
The decrease in our muscle mass leads to a decline in our Basal Metabolic Rate. It can suffer a loss of 2% if not more per decade.

🔹Regular strength training allows us to preserve & build lean muscle mass keeps our Basal Metabolic Rate on the up.

Strength training is for everyone

2. The Benefits Strength Training has on your mental health

A few weeks ago The New York Times published an article on the benefits of weightlifting for preventing and decreasing depression. .

The article presented data gathered from over 30 different studies that researchers analysed.

Their findings showed clearly that consistent resistance training, whether heavy or light, anywhere from two to five days per week, helped men and women, young and old alike, to stave off depression and decrease its symptoms.

Additionally, weight training was reported to make participants feel immediately better after completing a workout.
The study demonstrated that strength training:
• Improved memory
• Improved executive control
• May lessen depression
• Helps chronic fatigue
• Improved quality of sleep
• Improved cognition
• Lessen anxiety
• Improved self-esteem.

Additional health benefits:
1. Boosts metabolic rate.
2. Improves physical function.
3. Helps prevent/manage type 2 diabetes.
4. Improves cardiovascular health.
5. Reduces blood pressure.
6. Improves blood lipids.

3. BEST EXERCISES TO BURN FAT

Exercises for specific areas will NOT burn fat in that area.

For example:
Doing hundreds of sit-ups and other ab related exercises will not burn fat from your stomach.

It doesn't work like that I'm afraid.

By doing lots of ab work you will increase the strength and grow muscle in the core area. But to revile a six pack you must lower your Bodyfat %.

HOW CAN THIS BE DONE?

Exercising and moving more will create a deficit as will restricting calories.
Combining the two will give you a recipe for success if you stay consistent, patient and adhere to the process.

IF LOSING FAT AT A PARTICULAR AREA IN THE BODY IS BOTHERING YOU?

Concentrate on Correct nutrition for fat loss (deficit)

Exercise regularly and move more.

Be patient - Fat loss takes time don't believe the bullshit stories of losing a stone in 2 weeks.


THINK FAT LOSS NOT WEIGHT LOSS.

While in a calorie deficit, it is important that we do perform resistance exercises and make sure we consume enough protein in order to maintain our muscle mass while we burn fat instead (Mettler et al., 2010).

🔑 is patience and adherence to the correct process.

Most want it unrealistically fast

4. DITCH THE CARDIO AND HIT THE WEIGHTS

Why resistance training is a better idea than cardio alone.

Resistance training whilst dieting (calorie deficit) has been shown to help preserve less mass (muscle) and in certain cases gain more.

This is why dieting combined with spin , running or any other aerobic cardio vascular training with no resistance training will eventually over time make you look as flat as a pancake
Your body will metabolise your muscle tissue as an energy source if your nutrition is not managed correctly

You will lose body fat along with muscle tissue
it is vitally important to retain as much muscle tissue as possible
the more muscle you have the more calories you will burn and resistance training will aid in maintaining your body shape , your bum , legs, chest arms.

Changing body shape will NOT happen if you do not lift weights ladies and gents 👍