Strength training 40 years of age or over: Caring for
O aging process and the changes resulting from it begin around 25 years. A change in body composition begins, where there is a decrease in the amount of water inside the cells, an increase in body fat and a decrease in muscle mass. All this contributes to a lower metabolism with each passing year. From 25 years to 40 years these changes are getting worse every year, and we began to realize by the age of 40 that we no longer have the same muscular strength as we had at age 20.
Decreased muscle mass is directly related to the less metabolism, the less muscle, the slower our metabolic system. Muscles are great calorie consumers, and when they get smaller and flabby we have a change in metabolism, hence the weight gain comes each year as we get older.
Strength work in the training program is of utmost importance in individuals since it has been decreasing from the decrease in muscle mass. According to Matsudo (2001) the loss of muscle mass and consequently muscular strength is the main way to note the deterioration of the mobility and the functional capacity of the aging individual. The main causes identified as responsible for the selective reduction of muscular mass are the decreases in the levels of growth hormone that happens with the aging and the levels of physical activity of the individual. Nutritional, hormonal, endocrine and neurological factors should also be remembered as they are involved in the loss of muscle strength that happens with age. These losses start significantly after the age of 35 to 40 years, and are getting worse with each passing year.
According to Leite (1996), loss of strength is directly related to mobility and performance physique, as well as increases in the incidence of accidents suffered by people with muscular weakness. The loss of strength in individuals around the age of 65 is approximately 20% compared to the values for the 20-year-old.
We have seen above that it really does require force-work in people over 40 years of age. You can prevent this loss of muscle mass by doing strength training before age 40, but if you did not do it now is the time to start!
Here are some tips and cautions for you to start your workouts and mitigate the effects of aging :
- Try to work on all major muscle groups (pectoral, back, thigh, leg and hip muscles, arm and trunk muscles)
- Do not skip musculature to give more emphasis to others. Stimuli should be balanced for all muscles, it is not worth training only the chest and leaving the back to the side, or in the case of women train more gluteus and leave arms behind. A program of muscle training without proper intensity and exercise control can cause postural imbalances.
- Try to increase loads gradually, but do not forget to increase your weight in exercises that are very light, this will increase your strength and get more results
- Pay close attention to the exercises. Often when the person increases the load but is not yet ready for that weight, it ends up "stealing", a term that we use to perform the exercise in an incorrect way, where the individual changes the execution of the exercise to support the weight that put
- For those who only do aerobic exercise such as walking, running or biking, include strength exercises, this will intensify your weight loss program. Include arm flexion, squatting, weight training, abdominal exercises. It will make a lot of difference in your training
- Do alternate workouts by segments, one day train lower limbs and in the other upper ones, so you will have a good muscle recovery (recommended is a minimum of 48 hours), and with this better performance in training, or in cases of intermediate and advanced workouts to get the muscles you've been asked for.
- Always change your workout and workout methods, this will make your results always happen, more loss of body fat, less sagging, and improvement in bone mass, since strength training contribute to our bones as well
- Look for a physical education professional to set up your training program, he will evaluate your fitness, joint mobility and how strong you are. Monitoring by a professional will make a lot of difference in your results and your health. A periodization (planning) of training will decrease the muscle mass
- Rest! Rest is very important for the recovery of your muscles, so that you can get better performance in your next workout, pay attention to the recommendations of your trainer as to the interval between repetitions, series and training days.
Ex-BBB Michelly - Photo: Divulgação / Rede Globo / Instagram She not only changed her body completely, but she also became an athlete of weightlifting, conquering many muscles and a low body fat index. Mayra Cardi Ex-BBB Mayra Cardi Photo: Divulgação / Rede Globo / Instagram Always subject to controversy, Mayra Cardi collides.
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