Ageless Strength!
Keep strong & fit for life
"You never know how strong you are, until being strong is your only choice." (Bob Marley)
Strength/Resistance Training
We all know that exercise is one of the best things we can do for our health. Most of us, however, ignore one crucial component of it: resistance or weight training.
If you neglect resistance training, the kind that builds muscle and strength, you are making a big mistake. A combination of strength training and adequate nutrients, especially protein can help you to avoid getting injured and keep your body functioning well.
Why it’s important
You can lose up to 40% of your muscle mass between your 20s and your 80s. Your muscles start to deteriorate in your late 20s. After age 40 you lose 8% of muscle mass every decade. After age 60 the deterioration speeds up even more and continues into old age. If you don't look after your muscles, your bones will suffer the same fate. Your bones, muscles, ligaments, and tendons all work together. They either become stronger together or weaker together. Whenever you lose muscle you automatically lose bone – they go hand in hand.
A Different kind of Exercise
The fact that you may regularly run, walk, cycle or play tennis is not enough to prevent a gradual loss of muscle mass and strength. If you want muscle strength you need a different kind of workout.
Combinations of aerobic exercise, resistance and balance training can prevent and even reverse muscle loss. Many studies show that muscle strength is linked to longevity and it is never too late to start.
Getting Started
If you haven’t exercised for a long time, it’s a good idea to have a health check before starting.
While you don’t have to lift weights like a bodybuilder, you do have to engage in some kind of strength training. It can be any kind of lifting or weight-bearing. A press-up using your own body is a weight-bearing exercise. You can start with once a week and build up to 2-3 sessions. The important thing is to keep a record of your progress so that you keep getting stronger. It will also help you to keep lean muscle mass and not gain fat mass i.e. avoid middle-age spread.
Your plan should start with a few different exercises that target major muscle groups e.g. squats, lunges, sit-ups, press-ups, planks, crab walking, etc. Leg work should be a large part of your workout. Focus on legs, thighs, glutes, calves and hamstrings as 65% of your muscle is below your belt.
Aside from specific strength exercises, try to incorporate strength or power activities into your daily activities. Raise yourself quickly from the chair to standing. Bound up the stairs. Get more active and lift more things as you get older, not less.
There are many online tools where you can get a sense of your strength relative to other people your age and gender.
You might be interested in having a go at a few checks below to see how good your strength and stability are.
Strength & Balance Checks
One Leg Stance: Stand on one leg, and try to keep your balance. Keep your other foot raised not touching anything. Keep your eyes closed. If you manage 10 seconds you are doing great. The trick is to keep wobbling. Every time you practice the one leg stance is an opportunity to recalibrate your brain. The brain forms new connections and strengthens the coordination between your ears, eyes, joints and muscles. Sensors in all your joints and muscles keep sending feedback to the brain so it can learn how best to keep you upright. If you keep at it, you’ll find that your balance can improve surprisingly quickly. Practice daily until you can balance for 30 seconds.
The Single Leg Sit to Stand Test: Stand on your left leg with a standard kitchen chair behind you. Stick your right leg out in front of you and then sit down on the chair. Quickly stand up while continuing to hold your right leg in the air. Hands hang by your side. Do three repetitions, and then switch legs and repeat. Did you do each rep with proper form? Then you did brilliant. If you can do one or two reps on each leg with proper form, then you did ok. If you could not do a single rep on each leg with good form, then it’s a sign that you should work on developing your leg strength, especially your quads.
The Sit-Up Test: How many sit-ups can you do in 60 seconds? Time yourself, and enter your number, age, and gender into the online calculator to see where you ranked.
The Push-Up Test: How many push-ups can you do without stopping? Men should perform the test using the standard push-up position. Women can perform this test with their knees on the ground if necessary.
Protein to Fuel Muscles
Protein is the main constituent of healthy muscle tissue. Below see a protein-rich recipe that is quick and easy to make. Red kidney beans are full of protein, fibre, vitamins and minerals. Just a 1/2 - cup serving has 8 grammes of protein and 8 grammes of fibre — all for about 100 calories, and close to no fat.
Recipe ~ Easy Red Beans & Rice
This is a simple, zesty dish that’s easy to prepare. Any veg or spice can be substituted for what’s shown.
Serves 2
Ingredients
1 can/400g cooked red kidney beans
2 lemons
1 medium onion, chopped
1 large bell pepper, chopped
1 cup/100 g chopped celery
2 garlic cloves, finely chopped
1 teaspoon dried thyme
1 teaspoon dried oregano
½ teaspoon black pepper
½ teaspoon turmeric powder
½ cup/100ml vegetable broth or water
A little olive oil (optional)
Cooked rice or quinoa, to serve
Method
Sauté the onion, bell pepper, garlic and celery in olive oil or water whichever you prefer.
Once the veg is fork-tender, add in the spices, kidney beans and vegetable broth.
Stir the mixture for a few minutes until everything is thoroughly cooked.
Stir in the juice of 2 lemons.
Serve with rice or quinoa.
Notes
Adding lemons to this dish infuse it with a salt-like flavour, thereby reducing the need for added salt.
Enjoy!
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Disclaimer
This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.