MYTH: It's too late to get in shape

Understandably, you may not want to become a health nut like Jack Lalanne (I say that affectionately), but you can definitely improve your quality of life.  Let’s look at a few things that happen as you age that are impacted by resistance (weight) training:

Sarcopenia (loss of muscle): Starting at age 25 (somewhere around the end of puberty), you begin to lose muscle at the rate of .5% per year up to age 60.  After 60, you can lose muscle at the rate of 1% per year.   This is relevant not only from the standpoint of losing muscle tone, but a loss of strength, flexibility, and a lower metabolism.

Osteopenia (bone loss):  If not treated, it can lead to osteoporosis. One of the most effective treatments for any form of bone loss is resistance training.  As a matter of fact, a concept known as Wolff’s Law shows it is the only thing that will prevent, reverse, or at least stop bone loss in its track without taking a pill.  This is the result of stresses being placed on the bone.  In order for the bones to get benefit though, enough stress must be placed on them.  This is known as minimal essential strain.  The other thing is you have to do multi-joint movements such as squats, to get the greatest benefit.  Also, think about this, if you fall down, not only will the bones themselves be able to withstand the impact better, you will have more muscle as a protective padding.  (By the way, fat does not serve well as a protective padding).

Strength and Flexibility Loss:  Nothing excites me more than for an older adult to tell me that they are feeling stronger and better.  Suddenly, mundane activities such as being able to get down and back up become easier.  As for flexibility, your fascia (the stuff that surrounds the muscles) also thickens.  In order to prevent this and improve strength, you have to lift weights.  However, you must have progression (i.e. you must overload the muscles within reason).

So, once again, one of the greatest forms of preventative care is good ole resistance training.  It has many, many benefits.  Of course, the idea is to start while you’re young so you don’t have to worry about it.  However, at any age you can start and get great benefits.  A fitness professional can help you with designing and implementing a safe program.

Are you or someone you know who is an older adult need safe and effective fitness coaching?  Call 404.303.8305 or e-mail kellyhuggins@fitnesstogether.com.