If You Are Over 35 You Should Read This

If You Are Over 35 You Should Read This
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Reaching 35 and older has its benefits. You’ve got life experience, you make smarter decisions, and you are probably a bit more easy-going than you were in your twenties. While your insights and wisdom increase with age, unfortunately your muscle mass can decrease.

Somewhere mid-thirties, you start to lose muscle mass. People who are physically inactive can lose as much as 3 percent to 5 percent of their muscle mass per decade after age 30.

This somewhat depressing, age-related muscle loss is called sarcopenia.

But the news isn’t all bad. If you are active and you regularly strength train, you can retain more muscle as you age. There are even some studies that show athletes can freeze their muscle loss.

Losing Muscle Mass Isn't Just About How You Look

After age 35, you start to lose about a half a pound of muscle per year if you are not actively replacing it. If you shrug and disregard this information because you don’t care about looking sculpted and muscular, know that muscle loss is directly correlated to how you function as you age.

Without muscle, daily activities like lifting a bag of groceries, getting out of a chair, or picking up your kids (or grandkids) can become much more difficult. A loss of muscle often means you can’t do the activities or exercises you used to enjoy and your risk for injuries increases. With a loss of muscle, you are more unstable and prone to falls as you age.

Strength training keeps your joints mobile and promotes your ability to do daily activities while getting strong and feeling good. Oh, and more good news, it’s never too late to start strength training.

Muscle Is Use It or Lose It

Despite popular belief, muscle doesn’t turn to fat, but if you stop using it, you lose it.

 If you are inactive, you stopped working out, or you don’t do strength training or resistance training of any type, you are losing muscle.

A study in The American Journal of Clinical Nutrition found that for every pound of muscle a man loses,he gains a pound of fat. Put simply, you are saying bye bye to muscle and hello to fat. That fat can change how you look (it may increase your pant size) and make you feel downright flabby. Muscle is more compact (dense) than body fat, and helps to sculpt your body (nice bonus). 

Working Those Muscles Improves Your Bone Strength, Too

While walking, jogging, taking the stairs and other weight-bearing exercises will help you maintain your bone strength, only strength training will help you increase bone density. According to a study from Bone, Estrogen and Strength (BEST) strength training can improve bone mineral density. Even working out with hand weights a few times a week can make all the difference.

Muscle Is the Secret to a Revved Up Metabolism and Burning Calories

You need to know that the amount of muscle you have plays a significant role in the amount of calories you burn each day. The more muscle you have, the more calories you burn every single day.

Strength training helps you build muscle, retain muscle and lose weight. Muscle is the number one secret to firing up your metabolism because muscle is more metabolically active than body fat.

With more muscle, you even can burn calories at rest. It’s called your resting metabolic rate (RMR), and you can increase it. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your resting metabolic rate over time. Thank muscle for that calorie burn while you are lounging and reading your book.

Are you convinced yet? Strength training is a major player in your overall health and appearance as you age.

Stave off sarcopenia and retain your muscles. Better yet, build a little more. We may not have the fountain of youth, but having healthy muscles as you age is pretty darn close.

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