This article is brought to you courtesy of Barb Raines, Club Fit, Canby Herald Insider Fitness Expert.
The role of loss of strength and loss of muscle mass with age has been received with mixed reviews from the general population, as some adults know the significant health implications and others consider the loss muscle mass as another part of aging. However, the more educated we become as
society, an improved skeletal structure is necessary to improve mobility, flexibility, strength and general well-being. Here’s a great roadmap to achieving and maintaining lean body tissue for a great retirement.
CHALLENGE RESISTANCE TRAINING —
Incorporate strength training 3-4 days a week with a tough weight selection that your joints can handle.
WORK ON MULTI-JOINT MOVEMENTS THAT CAN PRODUCE MORE MUSCLE CONTRACTION —
Focus on bodyweight squats, deadlifts, and presses focusing on proper technique.
SEEK PROFESSIONAL HELP AND EDUCATION —
Getting a personal trainer is money well spent because proper form and body mechanics greatly reduce the risk of injury.
ENHANCE DAILY PROTEIN INTAKE TO PRODUCE MUSCLE PROTEIN SYNTHESIS —
As we age, our sensitivity to amino acids decreases, necessitating increased protein intake. Aim to consume 1.6-2.0g of protein for each kilogram of body weight (bw divided by 2.2)
SPACE OUT MEALS THROUGHOUT THE DAY —
If your goal was 120g per day, try eating 4 times at 30g per meal or eat three meals of 30g protein and 30g after a workout.
EAT LEAN MEAT AS A SOURCE OF PROTEIN —
Remember to chew your food for faster breakdown of ingested protein.
If you’re looking for an added benefit and advice, call Ron at 503-266-6166 or stop by 365 S. Redwood Street in Canby.
365 S. Redwood Street
Canby, OR 97013
Instagram or Facebook at Clubfitcanby or core-fit-at-clubfit