Strength training is of upmost importance when it comes to improving longevity as we age and improving quality of life. Gaining muscle not only helps reduce body fat, it also increased metabolism and helps transform the body into a well oiled machine that burns fuel for energy more efficiently! The term “use it or lose it” is 100% the truth and is very important the older we get. Too often than not adults get labeled as “Frail” because society just expects older adults to become that way. What if we can combat that through nutrition and specific exercise?! Well we can!!!
It is known physiologically that body fat increases over time and lean muscle naturally decreases if no resistance training is implemented into routine. Strength training helps develop strong bones (bones and joints need weight bearing/loading through them to maintain lubrication and integrity), maintain weight (muscle burns more than fat!), and enhance quality of life!
Building muscle contributes to better balance and reduces fall risk and hospitalization and can help manage chronic conditions such as arthritis, back pain, obesity, heart disease, depression and diabetes!
Per the CDC it is actually recommended to get 2 days of strength training and 75 minutes of vigorous intensity exercise or 150 minutes of low intensity exercises per week. Not even 10% of adults meet the recommendation while 1/3 of Americans are overweight and 1/3 of Americans are obese!
Several studies have shown that high intensity interval training (HIIT) which consistent of several bouts of high intensity exercise (85-95% Max HR) lasting 1-4 minutes with intervals of rest is SUPERIOR to moderate intensity training for individuals with hypertension and improves cardiorespiratory fitness, insulin sensitivity, blood glucose, arterial stiffness and more in hypertensive individuals.
So the time is now to start incorporating resistance training and interval training into your exercise routine! And if you don’t know how to go about this- go find a physical therapist in your area either online, Instagram Facebook to get scheduled and evaluated to ensure you are initiating the right training program for you to safely and effectively start changing your life for the better!