Muscle preservation training -
If you have a chronic condition, or if you're older than age 40 and you haven't been active recently, check with your doctor before beginning a strength training or aerobic fitness program. Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes.
Cold muscles are more prone to injury than are warm muscles. Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger.
And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.
To give your muscles time to recover, rest one full day between exercising each specific muscle group. Also be careful to listen to your body.
If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days. It's important to use proper technique in strength training to avoid injuries. If you're new to strength training, work with a trainer or other fitness specialist to learn correct form and technique.
Remember to breathe as you strength train. You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three or minute strength training sessions a week.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:. As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time.
As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you're not in shape when you begin. There is a problem with information submitted for this request.
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But men should also add loss of muscle mass to the list. Age-related muscle loss, called sarcopenia, is a natural part of aging. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures.
A report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2. But just because you lose muscle mass does not mean it is gone forever. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women's Hospital.
One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire. Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects.
Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men. Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training PRT , says Dr. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.
This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. See "Working on a PRT program. Your diet also plays a role in building muscle mass. Protein is the king of muscle food.
The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies' ability to break down and synthesize protein. Therefore, as with PRT, if you are older, you need more.
A recent study in the journal Nutrients suggests a daily intake of 1 to 1. For example, a pound man would need about 79 g to g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis.
This is a high amount compared with the average diet, but there are many ways to get the extra protein you need. Animal sources meat, eggs, and milk are considered the best, as they provide the proper ratios of all the essential amino acids. Yet, you want to stay away from red and processed meat because of high levels of saturated fat and additives.
Instead, opt for healthier choices, such as. Protein powders can offer about 30 g per scoop and can be added to all kinds of meals like oatmeal, shakes, and yogurt.
Also, to maximize muscle growth and improve recovery, he suggests consuming a drink or meal with a carbohydrate-to-protein ratio of about three-to-one or four-to-one within 30 minutes after your workout.
For example, a good choice is 8 ounces of chocolate milk, which has about 22 g of carbs and 8 g of protein. Building muscle is not all about strength, says Dr. You also need power. A good way to improve overall muscle power is with your legs, since they are most responsible for mobility.
For instance, when rising from a seated position, try to do it quickly. When climbing stairs, hold the handrail and push off a step as fast as possible.
To gain more muscle mass, older men need a structured and detailed PRT program, says Dr. Check with your doctor before embarking on any kind of strength-training routine. Then enlist a well-qualified personal trainer to help set up a detailed sequence and supervise your initial workouts to ensure you perform them safely and in the best manner.
As you progress, you can often perform them on your own. After you have established a routine, there are several ways to progress. The easiest is to add a second and then a third set of the exercises.
Another way is to decrease the number of reps per set and increase the weight or resistance to the point where you are able to complete at least eight reps, but no more than As you improve, you can increase weight by trial and error, so you stay within the range of eight to 12 reps.
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