What is Progressive resistance training
When we think of exercise, often all people today think about is cardiovascular training like jogging or bike riding. Resistance training was viewed as the domain of bodybuilders. It’s been viewed as potentially dangerous!
When a 101-year-old person can create new muscle cells it’d be helpful to understand how that happens and what we can learn from it. It’s long been assumed that aging is a one time process of decline but what’s emerging is that this isn’t necessarily the case.
Research on residents in aged care facilities with a mean age of 89 was done to find out what impact resistance training could have on sarcopenia. This is the loss of muscle mass which occurs as we age. It leads to drops, loss of strength and osteoporosis.
It was discovered that doing as few as three sets of six to eight repetitions of exercise on alternate days was sufficient to help develop new muscle and prevent muscle loss. The weight needed to be used was what the person found “heavy” and could be just able to perform a maximum of eight repetitions.
Looking after the body isn’t hard. Whilst osteoporosis was made something fearful and tablets are introduced as an antidote to falls-the truth is the 3 simple steps outlined above are the very best way to look after your bones and muscles.
There are a lot of health benefits from resistance training but lets focus on only one.
The term progressive resistance training applies where over time individuals may use slightly heavier weights so that there’s a continuous challenge to the muscles.
Falls can be among the most debilitating events in life for elderly people. It can trigger a series of events, which affects on liberty. There’s a lot of fanfare about using drugs to “cure” osteoporosis and thus avoid falls. The odds of breaking you’re also less likely even in case of a fall.
The benefits of resistance training have been demonstrated in children. In this age group the kids doing some resistance exercises had reduced levels of insulin resistance (pre-diabetes) and had improved weight control compared to other kids.
The easy process, which permits a centenarian to produce new muscle tissues, is resistance training. Yes it surprised me also in that both new muscle can be laid down in that age and that individuals of 100 can perform resistance training.
What do we need for muscle maintenance and healthy bones?
1) Do some resistance training a couple of times weekly.
This implies about 1200mg. Beware that low acidity in the stomach can decrease calcium absorption. Red wine vinegar or A apple cider helps absorption of calcium.
We need at least 1000 I.U. daily from diet supplement or a little bit of sunshine.
Yet from the research, people with hypertension, diabetes as well as a cardiac pacemaker could handle resistance training.