Strength training is mostly associated with young individuals, however has been gaining in popularity for the elderly. So, why the increase in popularity? Seniors are becoming more and more active and are becoming more interested in their health and wellbeing. In addition, the less strength an elderly person maintains, the greater the risk of developing or worsening of mobility issues.
The Aging Process
Although the aging process is inevitable, there are many ways you can fight back. Certain biomarkers are improved greatly by exercise, particularly strength training. Biomarkers are defined as indicators of age and include the following in regards to strength training: strength and muscle mass, bone density, blood glucose control, body composition, cardiorespiratory fitness, aerobic capacity, blood lipids, blood pressure and gene expression.
Controlling your blood glucose level is essential to controlling cardiovascular disease risk. Strength training, fortunately, keeps blood glucose levels in check because it allows you to always have more room for glycogen. Strength training can reduce your risk for cardiovascular disease by up to 42%.
Muscle mass isn’t the only part of your body that you lose as you age. Bone also becomes weaker. Strength training prevents bone loss and even in some cases spurs the growth of new bone. How? Placing your bones under additional stress stimulates the formation of bone forming cells and calcium deposits.
The best way to prevent heart disease with strength training is High Intensity Internal Training. Short periods of high intensity exercise have been found to be much more beneficial for the heart than long-term aerobic exercises because it engages the aerobic and anaerobic processes of the body.
Strength training is often overlooked in place of cardio or aerobic exercise, but its benefits are many and highly effective routines can be completed in as a little as 20 minutes per day. Devote a short part of your week to a doctor-approved strength training program and you will see improvements in your blood glucose levels as well as your risk for heart disease, osteoporosis and the effects of aging.