Seniors who build and preserve muscle lessen the risks of falls, diabetes, hypertension and osteoporosis. They also feel better about how they look
“If you can lift a weight 15 times, it’s too light,” says William Evans, a co-author of Biomarkers: The 10 Determinants of Aging You Can Control. He suggests starting at about 60 to 80 percent of your maximum lifting capacity and lifting the weight eight times or until the muscle feels fatigued. After working up to 12 repetitions, increase the weight by 10 to 25 percent and drop back to eight reps. A set of ten exercises will take about 30 minutes to complete. Before lifting, however, take a brisk walk or jog in place for 6 or 7 minutes, then stretch those muscles. Repeat this after a workout too.
When lifting, breathe out at the time of maximum exertion. Do not hold your breath or you may end up with that expression frozen on your beet-red face. Forget that saying, “No pain, no gain.” If it hurts, stop. A little muscle soreness the next day is not unusual, however. Give those muscles at least one day’s rest between workouts, but do continue your walking, swimming or biking on the alternate days.
Weight lifting is not advisable for people with high blood pressure or heart disease, and a doctor’s okay is recommended, especially for anyone with a chronic illness.
“By helping you build muscle tissue and lose body fat, strength training revs up your metabolic rate, so you burn more calories whatever you’re doing, even when sitting and sleeping,” says Jane Brody, a New York Times columnist. “More muscle and less fat also mean fewer inches and smaller sizes, because fat takes up more room than the same weight of muscle tissue.”
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