HUNGER FREE FOREVER by Michael T. Murray & Michael R. Lyon

Author:Michael T. Murray & Michael R. Lyon
Language: eng
Format: epub
Tags: SOC035000
Publisher: ATRIA BOOKS
Published: 2007-07-15T00:00:00+00:00

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Strength Training Reduces Sarcopenia

The most important step to preventing sarcopenia is to follow a regular strength-training program by lifting weights or engaging in resistance exercises. The benefits of strength training are vast, particularly for women and for people over age 50. In addition to helping burn more fat, a larger muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection, and higher self-esteem. We have found that many women do not strength train because they fear gaining weight, but just the opposite occurs. Building muscle mass actually helps to burn calories more effectively.

You don’t have to lift barbells or utilize clumsy machines to strength train. Resistance exercises include those that utilize your body weight. There are even forms of yoga that help to build strength and muscle mass. We provide an exercise routine that you can do at home with no exercise equipment later on in this chapter.

Many of our women patients have found Curves to be an excellent introduction to strength training. Curves uses hydraulic resistance equipment rather than weights. This is easier on the tendons and ligaments for people who have not been involved previously in regular weight training. Their program also gets you to move from one station to another over a short period of time, so your heart rate stays elevated for the entire workout. (This is called circuit training.) In this way, you enjoy the benefits of increased muscle mass as well as cardiovascular fitness in the same workout. The disadvantage to Curves is that it is not available to men. However, circuit training can be easily carried out at any gym with some basic instruction. It can usually be done safely three times per week or even more often if the intensity is not too high.

For women and men who want to see greater increases in muscle mass from strength training, more conventional weight training using heavier weights and more concentrated exercises is preferred over Curves-style workouts. One or two intensive weight workouts per week can provide significant increases in lean muscle, and aerobic exercise can be carried out on other days.

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