Muscle mass is critical to strength, but decreases slowly over the years and is replaced by fat, so it is necessary to increase exercise.
This process of decline of muscle mass is called, and is common in older adults. But we have to stay sitting waiting for us to lose muscle mass, but there are things we can do to keep our muscles, we have you in below.
Why do we lose muscle mass?
Atrophy is the wasting or loss of muscle tissue. A loss of 20% to 40% of muscle is what occurs with age, with the consequent loss of strength. With aging there is a loss of muscle mass, but mostly the cause of atrophy in the elderly is the lack of physical activity, as unused muscles atrophy.
Exercise, a great tool
Regular exercise not only reduces the loss of muscle tone, but also strengthens the bones, muscles and decreases joint pain, loosens stiff joints, improves balance and mobility. With 30 minutes a day working in the garden or cleaning the house, go for brisk walking or low intensity activities, and you can get the benefits of exercise.
The resistance exercises with body weight, dumbbells or weight machines two or three times a week can help build strength and muscle tone.
How to train to increase muscle mass?
It is always necessary to warm up with stretching of muscles and a walk to warm up. The amount of weight you use should be difficult to lift, but not enough to have to push too hard. Choose a weight you can lift 10 times, but not let you get to about 12 repetitions.
As you gain more muscle tone and strength may gradually increase the amount of weight you lift, to get the maximum benefit from strength training. The same muscle group should not be working two days straight. For example, if you work the muscles of the legs on Monday, changes to the arms on Tuesday.
Training Considerations
Notable improvements in muscle tone, strength and endurance may be evident within a few weeks of strength training. Mild muscle soreness is normal as you work to strengthen the muscles, but the intense pain and joint pain indicates that you are overextended.
Have a weekly routine will allow us to stay healthy and have a proper muscles to meet the demands of life.
