By: Andy C
Added: 28 September 2023
Dispelling the Myth of Natural Muscle Loss
One of the prevailing myths about ageing is that muscle naturally reduces as we get older. While it is true that some muscle loss can occur due to the ageing process, research has revealed that the primary cause is a decrease in physical activity.
Inactivity leads to muscle disuse and results in muscle reduction.
Therefore, maintaining an active lifestyle and engaging in strength-building exercises are essential for preventing muscle loss and enjoying a strong physique throughout life.
Scientific Evidence and Long-Term Strength Programs
Several studies have proven that individuals can effectively build muscle and gain strength as they age through dedicated strength training programs. A research study conducted by Izquierdo et al. (2010) demonstrated that older adults who participated in a 24-week resistance training program experienced significant increases in muscle mass and strength.
The study highlighted the remarkable ability of the human body to adapt and respond positively to progressive resistance exercises, regardless of age.
Additionally, a meta-analysis conducted by Peterson et al. (2010) further emphasised the benefits of long-term strength training. The analysis of over 2,000 participants showed that older adults who engaged in ongoing resistance training gained substantial muscle mass, increased their bone mineral density, and enhanced their overall physical capacity.
Combining Aerobic Exercise with Strength Training
While long-term strength programs undoubtedly have numerous benefits, incorporating some form of anaerobic exercise like HIIT or circuit training can provide additional advantages. Aerobic exercise enhances cardiovascular health, burns calories, and can even promote muscle growth if done at the correct intensity.
Age should never be a barrier to building muscle, increasing bone strength, or improving overall physical fitness. Contrary to popular belief, muscle loss is primarily attributed to a decline in physical activity rather than the ageing process alone.
Scientific evidence supports the notion that long-term strength/resistance programs, combined with some form of anaerobic exercise such as HIIT or circuit training, provide the greatest benefits for older adults seeking to enhance their bodies and overall health.
References:
Izquierdo, M., et al. (2010). Effects of strength training on muscle power and serum hormones in middle-aged and older men. Journal of Applied Physiology, 109(2), 149-157.
https://pubmed.ncbi.nlm.nih.gov/11247952/
Peterson, M. D., et al. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226-237.
https://pubmed.ncbi.nlm.nih.gov/20385254/
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