Do strength exercises three times a week. Strength training is very important if you want to build and maintain muscle mass.
Focus on low-impact workouts. Weight training allows people over 50 to build muscle without wearing out their bodies. Such activities include dumbbells, resistance bands, kettlebells, etc. It involves working with, but choose a weight that suits you.
Choose exercises that involve larger muscle groups. For example, these are push-ups, squats, lunges.
Consume enough protein. Research shows that micro-tears remain in the muscles after exercise. To restore these successfully, it is important to consume a lot of protein. For maximum muscle growth, you need 1.6 to 2.2 g of protein per 1 kg of body weight each day.
Give your body enough rest. Without this, the muscles will not have time to recover and will not grow.
Don’t rush the process. All movements should be done slowly, under the supervision of a trainer and with the correct technique.
Do stability and balance exercises. According to research, such training will reduce the fear of falling, increase walking speed and improve physical functions. Balance exercises also strengthen the muscles of the back, legs, arms, trunk and hips.
Use technology to optimize your training. You may wear a fitness tracker or consider using EMS (electromuscular stimulation).
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
