After exploring the fascinating world of omega-3 fatty acids for a couple of weeks, we’re shifting gears to another equally compelling topic. We hope you found the insights on omega-3s enlightening and beneficial for your health journey. As we continue to uncover the secrets to a healthier and more vibrant life, we’re excited to explore a practice that can significantly impact your well-being and help you age gracefully.
Imagine a routine that not only boosts your metabolism but also enhances your mood and keeps your body youthful and strong. It’s a powerful tool in the fight against ageing, yet it’s often overlooked. Curious about what this might be? Without further ado, let’s unveil this week’s focus: resistance training.
Overview
In our quest for the fountain of youth, many turn to creams, supplements, and diets. While these are important, one of the most effective anti-ageing tools relates to exercise: resistance training. Unlike other forms of physical activity, resistance training specifically targets muscle strength and endurance, offering unique benefits that can help you age gracefully and healthily. This form of exercise not only enhances your physical appearance but also boosts your overall well-being, making it a crucial component of any anti-ageing regimen.
What is Resistance Training?
Resistance training, also known as strength or weight training, involves exercises that improve muscle strength and endurance by making your muscles work against a weight or force. You can do this using free weights, weight machines, resistance bands, or even your own body weight. Typical exercises include squats, push-ups, and weightlifting.
What is Resistance Training Good For?
Resistance training is a powerhouse when it comes to anti-ageing. Here’s why:
Muscle Mass Maintenance: As we age, we naturally lose muscle mass. Resistance training helps counteract this by building and maintaining muscle.
Bone Density Improvement: It strengthens bones, reducing the risk of osteoporosis.
Metabolism Boost: Increased muscle mass boosts metabolism, helping maintain a healthy weight.
Enhanced Mobility and Flexibility: It improves joint function and reduces the risk of falls and injuries.
Mental Health Benefits: Regular resistance training has been shown to reduce symptoms of anxiety and depression.
How Resistance Training Builds Bones
Resistance training plays a crucial role in building and maintaining bone density. When you perform weight-bearing exercises, the stress on your bones stimulates bone-forming cells called osteoblasts. This process, known as bone remodelling, helps to increase bone mass and strength. Exercises like squats, deadlifts, and bench presses are particularly effective. By regularly engaging in resistance training, you can significantly reduce the risk of osteoporosis and fractures, keeping your bones strong and healthy as you age.
Find a Style That Works for You
The beauty of resistance training lies in its versatility. You can tailor it to your preferences and fitness level. Whether you prefer lifting weights, using resistance bands, or doing bodyweight exercises, there’s a style for everyone.
If you’re new to this form of exercise, start slowly and consider taking guided classes to ensure you are doing it correctly. It is easy to carry on at home, and you can also use apps that provide structured workouts. There is no need for expensive equipment—even tins of beans can be used as weights!
When Should You Do Resistance Training?
Consistency is key: Aim to include resistance training in your routine 2-3 times a week. It’s best to leave 48 hours between sessions for the same muscle group to allow recovery time. Integrating these sessions into your week alongside other forms of exercise will maximise the benefits.
Common Misconceptions About Resistance Training
There are several myths surrounding resistance training:
“It will make me bulky.” In reality, achieving a bulky physique requires a specific and intense regimen. Most people will gain lean muscle, leading to a toned appearance.
“It’s only for young people.” Resistance training is beneficial at any age, and adaptations can be made for older adults.
“It’s only for men.” This brings us to our next section…
Should Women Be Doing Resistance Training?
Absolutely! Women often shy away from resistance training due to fears of becoming too muscular. However, resistance training helps women in numerous ways:
Hormonal Balance: It helps balance hormones, which is crucial for women, especially as they age.
Bone Health: Women are at higher risk of osteoporosis, especially post-menopause; resistance training strengthens bones.
Lean Muscle Gain: It aids in achieving a toned and lean physique.
Empowerment: There’s a profound sense of empowerment and confidence that comes from strength training.
Supplements to Support Your Resistance Training
To maximise the benefits of resistance training and support overall health, consider incorporating the following supplements:
Curcumin: Curcumin, the active compound in turmeric, is renowned for its anti-inflammatory and antioxidant properties. Research shows that Curcumin can significantly reduce exercise-induced muscle soreness and inflammation. A study published in the Journal of the International Society of Sports Nutrition found that Curcumin supplementation can alleviate post-exercise muscle damage and improve recovery time.
Vitamin D: Vitamin D is crucial to bone health and muscle function. Deficiency in Vitamin D has been linked to decreased muscle strength and increased risk of falls in older adults. Supplementing with Vitamin D can help maintain bone density and enhance overall exercise outcomes.
Vitamin K2: Vitamin K2 supports bone and cardiovascular health by directing calcium to the bones and away from arteries. One study demonstrated that supplementing with low-dose Vitamin K2 (MK-7) for three years helped decrease bone loss in healthy postmenopausal women.
Incorporating these supplements into your routine can enhance the benefits of resistance training and support your overall health as you age.
In conclusion, resistance training is a vital component of an anti-ageing regimen. It offers physical, mental, and emotional benefits that can significantly enhance your quality of life. So, whether you’re a seasoned gym-goer or a complete beginner, consider incorporating resistance training into your routine. Your future self will thank you!
Until next time, stay healthy and strong.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9596560/
https://www.researchgate.net/publication/236077775_Three-year_low-dose_menaquinone-7_supplementation_helps_decrease_bone_loss_in_healthy_postmenopausal_women
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| CurcuminX4000® original | Vitamin D3 and K2 Spray™ |
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