Beneficial resistance exercise for people over 40

Practicing exercise is basic to oxygenate our body and improve the quality of life of people. However, perform resistance movements , after 40 years, increases the muscle tissue and the ability to function more efficiently in daily life, revealed a study of the University of Michigan , U.S.

In the research, it is claimed that adults sedentary over 50 can expect a loss of muscle mass up to 180 grams per year: "This only gets worse as people get older. Starting at age 40, one can begin to see deterioration if one does not perform activities to acquire strength, "he said. Mark Peterson , researcher ofDepartment of Physical Medicine and Rehabilitation, University of Michigan .

According to Peterson, the analyzes show that people can obtain the same benefits when practicing resistance exercises, no matter how old they are: "The muscle gain will be seen in all people, even at 80 and 90 years old" .

The research, published in the magazine The American Journal of Medicine, indicates that after 18 to 20 weeks of resistance training, an adult can add more than a thousand grams of musculature and increase their strength in general from 25 to 30%.

Peterson concludes that all people over 50 should seriously consider participating in resistance exercises: "A good way to start a program of resistance training , especially for relatively sedentary people, is to use their own body mass as a weight for various exercises. "

The recommended exercises can be done using your own body weight, such as squatting, lifting your hips, as well as non-traditional exercises that progress through a full range of motion, including: Tai Chi , yoga Y pilates .

Video Medicine: Seated Exercises for Older Adults (June 2023).