For a long time it seems like strength training has been seen as a young person’s game. Used extensively for the quest of the body beautiful and improved athletic performance. But did you know the benefits of Strength Training For over 40s goes far beyond what you see in the mirror.

Here are some things you may not have known about Strength Training For over 40s:

  1. Bone Health

    First of all just doing one set of resistance exercise has been shown to produce positive effects on bone health in older women. The effects peri-menopause can be expected to be significantly better, and better still for men of all ages.

  2. Blood sugar levels

    Strength training for over 40s has been shown to improve insulin resistance (albeit in rats) when used as a regular training stimulus. This could be useful for adults over 40 who are at greater risk of becoming diabetic.

  3. longer life

    Simply put, the more muscle you take into later life the longer you are likely to live. And also if that’s not enough, should you be unfortunate to suffer a tumour the chance or its recurrence is reduced with greater muscle mass.

  4. posture

    Weight training is an effective way to improve your posture. Following a corrective progressive programme for 3 – 6 months can make significant improvements to forward head posture and rounded shoulder, both of which are prone to triggering headaches in stressed individuals.

  5. function & independence

    Weight training reduces the risk of frailty as we age. Nobody wants to get old, but we all do it anyway. Weight training whether high or low intensity can improve muscle function in later life. Starting now will make it easier and more effective.

  6. hormone balance

    High intensity Resistance Training has been shown to be a safe way to control weight in older adults. It also has a positive effect or growth hormone production in both males and females as long as sufficient rest is taken between bouts.

  7. mental health

    Resistance exercise training significantly improves anxiety symptoms among both healthy participants and participants with a physical or mental illness.

  8. metabolism

    Muscle is especially relevant as it is metabolically active each additional pound of lean tissue burns an extra 50 Kcal for you. Furthermore resistance training is the only way to increase lean muscle.

  9. self esteem

    There’s nothing quite like doing something you didn’t think you could, and Strength Training For over 40s is one of those the first time you lift your own body weight or complete a hard workout when you’re ‘not feeling it’.

  10. vitality

    Resistance circuit weight training is a great way to push both anaerobic and aerobic energy systems. You don’t need to do every set to failure every week but push your limits a couple of times a month for optimal results.

  11. libedo

    First of all losing your appetite for sex maybe a precursor if not cause of depression. Weight training is a great way to increase your libido to where it should be, but don’t over do it too much will drop you testosterone levels through the floor. Furthermore men should aim to train each muscle group twice a week women three times a week.

  12. stress management

    Sub maximal Strength Training For over 40s is an especially relevant to reduced symptoms and effects of stress. But as above excess training or load will increase the stress load on your body in the short-term.

  13. pain relief

    Some studies show strength Training For over 40s improved muscle strength and self‐reported measures of pain and physical function in over 50–75% of people.

ref:

  1. The effects of resistance training volume on osteosarcopenic obesity in older women.
  2. Resistance training recovers attenuated APPL1 expression and improves insulin-induced Akt signal activation in skeletal muscle of type 2 diabetic rats.
  3. Association between Loss of Skeletal Muscle Mass and Mortality and Tumor Recurrence in Hepatocellular Carcinoma: A Systematic Review and Meta-Analysis.

    Chang KV1,2,3Chen JD2,4Wu WT1Huang KC2,5Hsu CT2Han DS1,2,3,6

  4. Effects of a Resistance and Stretching Training Program on Forward Head and Protracted Shoulder Posture in Adolescents.
  5. Effect of low-intensity versus high-intensity resistance training on the functioning of the institutionalized frail elderly.
  6. High intensity interval resistance training (HIIRT) in older adults: Effects on body composition, strength, anabolic hormones and blood lipids
    TatianaMoroabcGrantTinsleydAntoninoBiancoeAngelaGottardiaGio BattaGottardifDiegoFaggiangMarioPlebanigGiuseppeMarcolinaAntonioPaolia
  7. The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials
    Brett R. Gordon, Cillian P. McDowell, Mark Lyons, Matthew P. Herring
  8. Effects of resistance training on adiposity and metabolism after spinal cord injury.
  9. The effects of resistance training on well-being and memory in elderly volunteers

    Pasqualina Peig-Chiello Walter J. Perrig Rolf Ehrsam Hannes B. Staehelin Franziska Krings

  10. A Randomized Controlled Trial of Progressive Resistance Training in Depressed Elders
    Nalin A. Singh Karen M. Clements Maria A. Fiatarone
  11. A Randomized Controlled Trial of Progressive Resistance Training in Depressed Elders

    Nalin A. Singh Karen M. Clements Maria A. Fiatarone

  12. The Anti-depressive Effects of Exercise
    Chad D. Rethorst, Bradley M. Wipfli, Daniel M. Landers
  13. Strength training for treatment of osteoarthritis of the knee: A systematic review
    Angela K. LangeBenedicte VanwanseeleMaria A. Fiatarone singh

 

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