I am happy to bring you a guest blog today from Jess Walter. Jess has previously guest blogged for Fitness for Health and is a freelance writer and mother. She loves the freedom that comes with freelance life and the additional time it means she gets to spend with her family and pets.
Experience. Cleverness. Declining allergies. These are just a few of the benefits of getting older. But, if you are more concerned about losing your toned physique, these benefits give little solace. Fortunately, there are some steps you can take to keep your bulging (or at least moderately toned) biceps.
Try Resistance Training
Resistance training is incredibly important for building muscle and keeping it from vanishing. Doctors recommend getting at least twenty minutes of resistance training three times per week. But, you can improve muscle mass as you age with just two short resistance workouts each week. For the biggest gains, you must tax your muscles and vary your workouts by changing the number of reps, weights used, and exercises.
Make Sure You Are Getting Enough Vitamin D
Weak muscles are a sign of vitamin D deficiency. If you are concerned that you may be deficient, have your doctor perform a simple blood test and consider taking a supplement to up your intake. When you are getting enough vitamin D, you will fight inflammation and improve muscle protein synthesis. This will lead to better power, balance, and muscle strength. Supplements are important as we age because it gets harder to take in the vitamin through sun exposure.
Get Plenty of High-Quality Protein
At the top of the list of the changes you should make to prevent muscle loss is improving your diet. This is because protein has the amino acids you need to build muscle. Greek yogurt, milk, and other dairy products are excellent sources of the amino acid leucine, which is particularly adept at boosting your muscle building. Research suggests that we should get about 30 grams of protein at each meal as well as choosing heavy-protein snacks, such as almonds.
Do Some Cardio Workouts
Muscle maintenance relies on cardio workouts. This is because aerobic exercise helps your body use insulin, which is necessary for muscle repair and health. The enhanced blood flow of cardio exercise improves the flow of nutrients inside your muscles. Three or more days per week, you should get at least half an hour of biking, swimming, brisk walking, or other moderate-to-intense cardio.
Take in Omega-3 Fats
Everything from mood to heart health is improved by these essential fatty acids. And, muscle maintenance is increasingly linked to omega-3s in recent research. Omega-3 fats are anti-inflammatory powerhouses, which is helpful because inflammation in the body causes muscles to break down. To boost your omega-3 intake, turn to walnuts, enriched eggs, and salmon.
About Fitness for Health:
Fitness for Health provides a revolutionary, 12-week Bone and Joint Health Program for adults and seniors that capitalizes on weight-bearing, fitness activities. This groundbreaking program helps to improve posture and increase bone density, strength and balance while counteracting the effects of osteoporosis, osteopenia and aging.
The Bone and Joint Health Program elicits results faster and more effectively than traditional exercise (fitness for seniors) or pharmaceuticals through two state-of-the-art fitness technologies:
- bioDensity™ - Weight-bearing exercises are the key to stimulating bone growth, and the greater the weight applied, the better the results. The osteogenic loading that patients receive is multiples of bodyweight, and beyond what is typically seen in exercise. Research has shown, bone density gains that averaged 7% in the hip and 7.7% in the spine over one year using bioDensity (Jaquish, 2013). These results are multiples of what the current interventions can do for bone density.
- Power Plate™ - Power Plate is a whole body vibration platform that allows for reflexive engagement of the neuromuscular system at rapid and repeatable oscillation. This intervention has been clinically shown to increase balance and stability in both healthy and aging-frail populations.
When used once a week, research has shown the bioDensity system alone has significantly increased bone mass density, stability and functional movement with multiple ages, health conditions and for both genders.
Join Fitness for Health for a FREE bioDensity orientation on Tuesday, January 16, at 7pm. Learn the importance of bone strength and how to improve your bone health as you age. Email Info@FitnessForHealth.org to RSVP for this free, health event.