Gym for Youth: Weight Training

Dr. Marcas Bamman, a seasoned physiologist with extensive research in aging, advocates for weight-resistance training for those over 60.

According to Bamman, resistance training is essentially the "fountain of youth," essential for maintaining strength, flexibility, and endurance as we age.

Bamman stresses that the majority of age-related declines in physical abilities are due to inactivity rather than biological limits.

He asserts, "In four to six months, your strength, muscle mass, and overall muscle function can reach levels comparable to people 30 to 35 years younger."

For those feeling overwhelmed or unsure about starting a weight-training regimen, Bamman offers reassurance and practical advice.

First, consult healthcare professionals to ensure there are no health issues that could interfere with your exercise plans.

Next, find a gym that offers social activities and consider hiring a qualified trainer to guide you.

However, Bamman cautions that finding a fully certified trainer can be challenging, as not all certifications are rigorous.

Bamman recommends resistance training two to three times a week with rest days in between.

A typical session should include 10 different exercises, performed in three sets of 10 repetitions each. If the 10th repetition feels too easy, it's time to increase the resistance.

Beginners might find machines easier to use initially, but free weights like barbells and dumbbells can be more beneficial as confidence and strength grow.

Start each session with a 5-10 minute warmup on equipment like a treadmill or stationary bike, followed by stretching and abdominal exercises before moving on to weight training.

Women can particularly benefit from resistance training as it helps combat osteoporosis and bone density loss, especially in vulnerable areas like the hips and lower back.

Despite differences in bone density, both men and women show similar improvements in muscle mass and strength when they start training.

Yasuko Kuroi, now 72, began resistance training two decades ago.

Inspired by the men she saw at the gym, she decided to join in and has benefited greatly from her commitment to regular training.

Dr. Bamman warns against leading a sedentary lifestyle and emphasizes the need for physical activity to maintain muscle mass and strength.

"Our human body is a demand-based system," he explains. "If you don't challenge it, you lose muscle mass and strength."

He compares inactivity to space flight or bed rest, where the body rapidly loses strength due to the lack of physical demands.

Bamman has observed positive results from resistance training in individuals in their 70s, 80s, and even some in their 90s.

At 57, Bamman jokes that he is approaching the age of the subjects in his studies, emphasizing the importance of maintaining an active lifestyle without shortcuts.

According to him, programs designed for older adults, such as seated exercises, are often gimmicky and do not place sufficient demands on the body.

Source: sentinelcolorado

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