Fitness 6 

After fifties - grow some muscle

When you hit your 50s it’s worth pounding with fitness equipment. All the muscles weaken gradually but slows down if you keep them in use.

What is it when posture does not stay in balance? Even sitting is difficult unless there is strength in the muscles. With age, muscle cramps can not be prevented but can be slowed down. Muscle mass and strength can grow regardless of age, as long as you use them. Muscle strength and other physical fitness are at its peak at 20-30 years of age. Then it is time to climb the mountains and dance all night.

At age 45-55, women find that there is not enough strength any more like there was before.

As the female sex hormone decreases, both bone and muscle strength begin to decline. This happens after menopause on a year-on-year basis 1-3 percent.

Especially the muscles of the feet are weakened. She notices that she can no longer get squats without support and she can not get upstairs as before.

The lack of durability of the muscles appears and is most felt in the musculature of the middle body and the neck and shoulder. The posture breaks and the muscular weakness exposes the back, neck and shoulders.

Wake up, sleeping muscles

Muscle condition is weakened, at least because muscles are not used enough in everyday life as well as in leisure time activities. The unused muscle degenerates as muscle cells shrink. Muscle strength and muscle mass are also reduced due to the fact that the number of muscle cells decreases as the elderly grow and their size decreases.

Exercise raises the sleeping muscle cells, they revive and grow. Muscle mass increases as regular exercise is increased. At the same time, the body's composition improves: the proportion of muscles increases and the amount of fat decreases.

Exercised muscle looks and feels firmer. If you like very big muscles, they will develop as a result of very tight, hard and long-lasting training. The overweight person benefits from muscle training practically all the more. The change in body composition promotes health, even if the weight does not fall on the scale as well.

Speed and durability

We need muscle fitness in all our everyday activities when sitting, standing or walking. The head does not turn, the hand does not stretch and the clothes do not go on without a bit of muscular work - lovemaking, dancing and other fun not to mention.

For example, we need rapid force output, ie speed, to repair the balance in surprising situations, such as slip or swing. The muscle must react as a flash and make a corrective motion. Although the number of fast muscle cells in the muscles decreases with age, the existing ones may be kept in good shape.

A good muscle condition keeps the musculoskeletal pain away. By practicing muscle mass, you can treat and prevent cardiovascular diseases, diabetes, osteoporosis, and musculoskeletal disorders.

Muscle training has been shown to treat neck and shoulder pain better than stretching.

Muscle building can also be used for storage. It is a good idea to have a reservoir in the muscles due to sickness and injuries. After surgery, muscle mass always disappears. The better the muscle condition is before the surgery, the faster the rehabilitation.

Gym and daily life

Many daytime tasks use their own muscle strength to maintain muscle tone. The system does not distinguish whether a effort is created by going to gym or a carrying heavy shopping bags.

From everyday exercise walking is easy practice for the muscles of the feet. In addition to good everyday exercise, gym exercise, body pump and other muscle building exercises produce miracles: increase muscle mass, improve muscle strength and develop muscle strength.

Practicing once a week is enough to maintain muscle tone, 2-3 times a week to develop it. Regular training of muscle strength significantly increases strenght after 6-8 weeks of workout. During that time, the tendons and ligaments will also be strengthened.

Protein for muscles

Someone doing fitness exercises do not need nutritional supplements to improve their muscle tone. He gets everything he needs in a versatile and energy-efficient diet where proteins, carbohydrates, fats, vitamins and trace elements are in a good relationship. Although it is important for muscles to gain proteins to grow and build.

Good sources of protein are meat, fish, eggs, milk and dairy products, and grains. The vegetarian gets proteins from beans, lentils, soy, seeds, nuts and whole grain.

Vitamins important for muscles are vitamins B6 and B12 and trace elements of iron, magnesium, potassium and zinc. Vitamin B and zinc get the same food as proteins. Magnesium and potassium are, for example, in vegetables.

Plank it!

Plank activates all body muscles. Tend your body long on the floor, get up on your elbows and ankles. Keep your body tight and your back straight for 10-20 seconds, rest and continue. Repeat as the forces increase. Try to make ten repetitions.

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