STRENGTH TRAINING AS WE AGE

GROWING OUR STRENGTH AS WE GROW OLD

WE LOSE OUR MUSCLE AS WE AGE

• We will lose 5% of our muscle mass for each 10 years we age.

• Strength Athletes Hit their Peak in their 20s and Starts to Decline after 30.

• We will only have 30% of our strength when we reach 70.

BENEFITS OF STRENGTH TRAINING

• Maintains Our Muscle Mass and Strength will allow us to continue the activity that we love

• Increase Metabolic Rate will help us to burn more fats and manage our weight

• Improved Aesthetics of our body

• Counter against Osteoporosis

INDICATORS OF AGE• Bone Thickness - Most studies have shown that doing strength and resistance training will improve our bone thickness and will strengthen the skeletal structure. Most athletes have thick and heavy bones as they have been training their strength for many years. This is the body’s way to adapt to the load and resistance that you put it through during strength. However we must maintain the correct level of nutrients and nourishment in order for the bones and muscles to grow. A DEXA test of our spine and hip can tell us whether we have the correct bone thickness and whether we are losing bone mass.

INDICATORS OF AGE• Cardio-Respiratory - We can

acquire cardio-respiratory fitness with aerobic activities and it is important when you are getting old to also do both strength training as well as aerobic training. A good combination of aerobic and strength training ratio would be 70:30 so long we perform our aerobic training at a moderate heart rate. Cardio training can be in the form of a run or a hike or even a fast paced walk in town. Next time, do not drive to town, you should walk to your next dinner with you date.

INDICATORS OF AGE• Heart Pulse - Heart Pulse.

Our heart rate is an indicator of our wellbeing of our health and strength. Lifting weights can raise or lower your heart pulse and strength training can improve your pulse level . But during training, inappropriate levels of strength training can raise your pulse to a extremely high rate and may cause injuries too. Hence it is important to seek medical advice before taking up strength training and you should be progressive in your resistance loading.

INDICATORS OF AGE• Blood Glucose - Blood

glucose levels can also be an indicator of your strength health and it can be enhanced by strength training. Diabetic individuals can help their glucose levels by performing strength training and this goes a long way to fight the effects of aging too.

INDICATORS OF AGE• Body Structure - Our bodies

changes its structures as we age as different parts of our body age differently and the stability and strength of the various parts differ too. You see older men and women who are sometimes hunched and their legs bowed. This is due to the body compensating for the increased in upper body weight and decreased core strength and weak skeletal structure. By performing suitable strength training, we can turn this around and still maintain a upright body structure.

MODERATION IS KEY• Progressive Training to

prevent injuries• Body repair cell and

muscle damaged after training; but no as fast as when younger

• Sufficient Nutrition and Good Supplement For Muscle Growth & Repair

• Best Anti Aging Supplement - Niagen

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AGING WELL• We can now age and live life with better

quality

• We can now stem the decline of our strength loss and muscle loss with strength training

• We can now rejuvenate our cells by supplementing with Niagen.

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