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Building Muscles After 50

Our bodies get less efficient with diminishing returns. From the 30 to 40 age range, you lose muscle at about 3% to 5% per every proceeding decade. Men and women both experience this varying on genes, hormones, and lifestyle. You cannot stop this biological process called sarcopenia, but you can slow it down. With something as simple as adding exercise and meal replacement changes, it will ensure you a way to improve muscles after 50. .1, 3

Recognizing the Symptoms and Consequences

Taking down notes is a good way to put your lifestyle into perspective. Overly comparing yourself to others is not good for motivation, but following a nutritionist’s or related medical professional’s recommendations is. Building off of the “use it or lose it” term, you may need endurance, weight training, and diet changes if:1, 3

  • If you have had a history of living on the go
  • If you have extended periods of irregular sleeping patterns
  • Your reaction time and concentration are lowering
  • Having low grip strength too often
  • Joint pain with little to no physical activity and slow recovery from injuries or illnesses.
  • Feel ill or fall ill often (immune system not as strong as before)

Endurance and Weight Training for Seniors

Exercising, weight training, and endurance building is not just for those in professional sports, but are meant to be healthy for seniors too. After consultation with a medical professional, seniors can or should:1, 2

Work out their Slow twitch muscles – these are the muscle fibers responsible to resist fatigue and work between the major muscles’ functions. Any type of aerobics exercise moves the muscles and instead of bulking up at first glance, it enhances basic strength and endurance.

Weight lift – Start with a hand-held dumbbell that just begins to give you considerable resistance when you lift and lower for some time. Keep the repetition number the same, but switch between training arms, legs, and other muscle areas.

Work on Cardio – Instead of always doing stationary weight-lifting sessions, be it heavy or light, work in cardio sessions. Workout types like steps, squats, sit ups, or even dancing work out the heart and give your muscles breaks to recover from weight training.

A Healthy Diet is Best

Many seniors believe that diets and workouts are not for them because they are comparing themselves to others. Automatically beginning at a low-calorie diet with fast and hard training is an easy way to get discouraged. As much it is about what you eat, changing how much of each is easier to manage. Start with:1, 2, 3

  • Reducing eating out to once a week
  • Reducing 200 to 300 calories from each meal in progression
  • Replacing refined grains with whole and reduce sodium a portion at a time
  • Canola, Corn, Peanut, Sunflower, and Soybean are economical options to Olive Oil.
  • Eating foods in their most natural form
  • Eating more High-quality Protein (eg. salmon, beans, tofu, organic eggs, nuts, broccoli, lean red meat)
  • Adding immunity boosting foods rich in Vitamin C, D, E, Iron, Zinc (eg. citrus fruits, hot green tea, garlic, ginger, spinach, sunflower seeds, turmeric)
  • Eating food with the most HMB (Hydroxymethylbutyrate, a metabolite of leucine), key in muscle building.

HMB is a metabolite of leucine, and leucine is a type of amino acid that is responsible for repair and growth of new muscle fibers. It also helps proteins from breaking down too quickly so that your body can get the most out of it. HMB is in a lot of foods naturally like chicken, eggs, avocados, and yogurt, but you have to eat about 50 eggs or 7 chicken breasts, or 3000 avocados to even get the recommended daily amount of 1.5 grams of HMB. To be more efficient, seniors may need the help of adult nutritional supplements like Ensure Gold with HMB. Formulated to give you a complete and balanced nutritional support, 2 servings of Ensure Gold with HMB can replace part of a meal or taken as a midday snack. Along with high quality proteins, fibers, 28 vitamins and minerals that include immune boosting variants, and low calorie, you can take charge of your life and eat healthy to continue to build muscle after 50.4

References:

  1. https://www.webmd.com/healthy-aging/gain-muscle-mass-after-50#1
  2. https://www.menshealth.com/fitness/a29089603/men-over-50-workout-six-pack-abs/
  3. https://www.livestrong.com/article/169798-how-to-build-muscle-mass-after-50/
  4. https://abbottnutrition.com.my/products/ensure-gold