Muscle loss happens naturally as we age, and it can have serious consequences. But many people think that building muscle after 50 years of age is unlikely or even dangerous. This couldn’t be farther from the truth! Building muscle after you turn 50 can make a huge difference in your quality of life as you reach your later years. While you may not be as rough and tumble as you once were, you can still weight train to build muscle no matter your age. In fact, picking up a barbell or using a weight machine may provide benefits that you didn’t even realize were possible!
Everyone knows that physical activity can benefit your body, but did you know that it can affect your brain, too? There are a myriad of benefits of physical activity when it comes to mental health. In fact, studies looking at exactly how physical health affects mental health have proven that being consistently active can ward off signs and symptoms of depression and make for an overall more positive picture of mental health. Vice versa, a healthy mental state can improve your physical being as well.
Improve Brain Function
Participating in physical activity, like super-slow strength training, is a great way to keep both your mind and body healthy. Research has shown that exercise helps release feel-good chemicals like endorphins in the brain. Participants that worked out for even 10 minutes exhibit more mental alertness, energy, and better moods. Strength training specifically has been shown to improve brain function and ward off diseases of old age like dementia and Alzheimer’s. In a study conducted at the University of British Columbia, three groups were given tasks – to strength train once a week, twice a week, or do balance activities with light resistance twice a week with the strength trainers focusing on working until the point of fatigue in the muscles. Before and after each session, cognitive tests were given. What the research showed was that cognitive performance actually improved by up to 13% in the strength trainers regardless of age. This means that our particular method of super-slow strength training here at Loyalty Fitness truly provides the best benefits of physical activity on mental health!
How physical activity affects mental health in seniors is clear; however, it also improves the minds of those at any age. According to the National Institute of Mental Health, following a strength training program for just 10 weeks has been shown to significantly improve depression. Researchers at Harvard and Tufts discovered that intense – meaning training to fatigue – strength training was more effective in combating depression than education or socialization. The study also showed that men who strength trained saw a reduction in anxiety, anger, and confusion. One theory as to why strength training specifically improves mental health is through the blood. Strength training demands higher blood flow which includes increased blood flow to the brain – giving this vital organ more nutrients. When you weight train, you’re demanding that blood rush to the areas you’re focusing on. That’s why we sometimes see “the pump” after a workout session. This blood is also flowing to your brain and can improve cognitive function.
Our super-slow strength training method provides all the benefits of strength training without the bulk or risk of injury. We focus on slowly working your muscles to fatigue which tones them in a controlled manner. If you’ve had injuries in the past, suffer from chronic pain, or are just getting back into fitness, we’re the perfect fit for you. Strength training is for everyone and the benefits of physical activity on mental health are proven. Contact us today to see how our training methods can improve your mind and body!
According to Harvard studies, as many as eight million women and two million men in the United States have osteoporosis. Osteoporosis is responsible for more than two million fractures annually, and that number continues to rise. What’s even more devastating is that approximately 60 percent of people who break a hip never regain the independence they remember. Osteoporosis is no joke, but bone density itself has very little to do with calcium intake. Did you know that after age 40, bone mass starts to decrease at a rate of about 1 percent per year? You’re not helpless, though! Several studies show that strength training can not only help slow bone loss, but it can also build bone.
Strength Training Strengthens Bones
A regular, properly designed exercise program is what people need to prevent falls and fractures. Strength training doesn’t just strengthen muscles, it also strengthens bones while improving balance, flexibility, and coordination. Activities that put stress on bones (such as strength training) motivate bone-forming cells to do their thing. Whenever you push or pull on the bones while doing weight-bearing exercise, the bones wake up to form more bone cells = stronger bones.
We know what you’re thinking because it’s a common thought: being active means you’re more likely to fall and break a bone. This cycle of fear and inactivity keeps people from taking control of their own bodies. You should always consult your doctor before making a drastic change to your fitness regimen. But you should also consult a professional trainer that specializes in developing a training program built around your body’s needs and your personal goals. Look for a trainer who is dedicated to methods that are based on up-to-date science and research, like the experts at Loyalty Fitness.
Safe & Effective Training
Loyalty Fitness specializes in Super-Slow strength training which is safe and effective, without the strain and risk of injury that accompanies many other types of exercise. The body responds best when you do high intensity, low force exercises for approximately 30 minutes twice a week. Not only does this method prove to be more effective at strengthening muscles and bones, but it also puts less stress on the body than traditional methods require. Moving slowly eliminates momentum and force, which protects the joints from too much stress. Even people recovering from an injury or who have some chronic issues can still work out using this method. Strength training and osteoporosis do not repel each other – just 30 minutes, twice a week, and you could be on your way to preventing, or even reversing crippling bone loss.
The personal trainers at Loyalty Fitness realize that slow strength training has bone benefits that extend far beyond traditional weight-bearing exercises. Strength training targets the bones of the hips, shins, and wrists, which – let’s face it – are the parts most likely to break if we were to fall. Resistance workouts enhance strength and that feeling of being stable on your feet. That kind of coordination comes with a kind of confidence that also helps reduce falls.
We all want to live longer and healthier lives, we have some control over how our body is going to feel as we get older. Loyalty Fitness can help with the exercise and nutrition portion. You don’t have to fear strength training and osteoporosis. Contact Loyalty Fitness today to start your journey to building better bone density!
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As we celebrate mothers this month, May is the perfect time to focus on weight training for women’s weight loss. Many women believe that cardio is the only path to weight loss and that weight lifting will add bulk to their frames. However, that’s a misconception! Strength training builds lean muscle tissue that tones and shapes your body, helps you lose weight, and doesn’t add bulk but instead makes you look leaner! Weight training is often associated with big, muscle-bound bodies pumping iron – however, the super-slow strength training offered at Loyalty Fitness tones and shapes your body without building too much bulk.
Our research-based training methods focus on building lean muscle tissue that can both strengthen your body and burn fat. Super-slow strength training allows you to strengthen your muscles through focused, controlled lifting. Research shows that slow resistance training can strengthen muscles 50 percent more than standard weight lifting. However, that doesn’t mean that it adds bulk. Strengthening muscles allows them to perform more effectively and burn more calories instead of adding mass.
Strengthening Muscles Burns More Calories
When your muscles are strong, they need more energy. Turning your existing fat into muscle means that your body will burn more calories even at rest as those muscles require more energy than fat does. This turns your body into a fat burning machine! Super-slow strength training allows you to turn fat into muscle and tone your body without adding additional bulk to it. Weight lifting for women’s weight loss is the ideal option!
Our method helps you build muscle tissue faster by going slow. With super-slow strength training, you’re working muscles to fatigue in fewer reps in a controlled fashion which means there’s much less risk for injury. Whether you’re new to weight training, have a previous or current injury, or are just curious about weight lifting for women’s weight loss, let the experienced trainers at Loyalty Fitness help. Contact us today to find out more about our program and how to get started.
If you’re not a fitness buff, the thought of lifting weights and strength training can seem intimidating. In fact, it may seem so intimidating that it isn’t even on your fitness radar. The older you get, the creakier you tend to feel in the joints and muscles, so walking, swimming, and other light cardiovascular exercises may be what you are drawn to. But what science has unveiled over the last few decades is that strength training is one of the most effective ways to:
- Burn Calories
- Increase metabolism (the ability to burn calories while at rest)
- Prevent or reverse age related muscle loss (sarcopenia)
- Increase bone density
- Lower blood pressure
- Help control blood sugar
- Improve immune system
- Reduce back pain
- Increase stamina
Strength training benefits for older adults are downright astonishing. And you can see those results from super-slow strength training, which is brief, safe, low-impact exercises you do just a couple of times a week. Sound too good to be true? It’s not!
Safe and Effective
Super-slow strength training features high-intensity exercises in a 30-minute period, just twice a week. This method is the recommended regimen for the best overall results, whether you’re looking to lose weight or increase strength, stamina and mobility. But what does “intensity” really mean? With Super-slow strength training it means performing the exercise slowly with a demanding amount of resistance that will push your muscles to momentary muscular fatigue or “failure”, which is the most effective way to strength train. It is low-impact and low-force, so the body can take the intensity safely. This method is therefore perfect for anyone with chronic joint pain or injuries because it strengthens the muscles around the joint without putting additional stress on the joint.
Rely on a Helping Hand
With anything new, the right kind of help is often all it takes to get ourselves in gear. Just like the thought of strength training might seem like stepping onto another planet and finding a personal trainer can seem equally foreign. A knowledgeable personal trainer is the best way to ensure you’re getting the most out of your workout, and that you’re doing each exercise safely and with correct form. Personal trainers keep you motivated, hold you accountable, and help you with the discipline and knowledge to stay on track. Nutrition is also a huge key when it comes to fitness and your personal trainer can help you in this area as well. Loyalty Fitness is a private training gym that offers certified, friendly trainers that keep up-to-date on the fitness methods for seniors. Older adults have different needs than younger adults when it comes to strength training, the trainers at Loyalty Fitness are aware of these needs and knowledgeable to keep you on track, safe, and reaching your goals.
Scientific research has shown, and regular people have proven through experience, that the strength training benefits for older adults are overwhelmingly positive. Whether you suffer from chronic pain, have recently recovered from an injury or surgery, or just want to feel like your old self again, consider strength training. It might be a step outside your comfort zone, but it’s a step in the right direction, contact Loyalty Fitness today to get started!
One thing that many gym-goers and fitness fiends seem to worry about the most is that their muscles may get too bulky. However, what many people should be worrying about is the exact opposite– losing muscle mass as they age. Studies have shown that adults who don’t regularly participate in strength training can lose, on average, a half-pound of lean muscle tissue per year… starting at the age of just 25! This process, known as sarcopenia, can be halted and even reversed with the correct workout schedule. Sarcopenia prevention exercises are easy to work into your regular fitness routine, but if you don’t have a fitness routine just yet, they’re easy to get started with at Loyalty fitness with our one-on-one personal training programs at our Syosset, NY and Greenwich, CT private training gyms.
Muscle tissue needs more energy and calories per day to maintain than fat tissue does. This means that the more lean muscle mass you have in your body, the more calories you actually burn day to day, even when resting. The amount of muscle mass you have directly affects your metabolism in this way! As sarcopenia takes place with age, a person’s metabolism starts to decrease slowly, which is one of the reasons many people gain weight as they age.
Think about it this way: an average 55-year old woman will have about 15 pounds less of lean muscle tissue than she did at age 25. If her weight has stayed the same or gone up in that time, the muscle tissue is being replaced with fat tissue. Muscle tissue also takes up less space pound-for-pound than fat tissue, which means that at 25 years old the woman is wearing smaller clothing sizes than the woman at 55.
This may sound very daunting, but your body will respond to how you work with it. Strength training to prevent muscle loss is a great way to stop sarcopenia, and even reverse the effects. Remember how your body worked 5 or 10 years ago. With some dedicated strength training, you can return to that feeling! Because muscle takes up less space than fat, you won’t bulk up from your workouts. In fact, your body will be smaller and more toned from the regular exercise.
If you’d like to know more about strength training to prevent muscle loss, contact us today. Don’t be afraid to dive into strength training with us! We work at your pace to increase your strength as well as your total body health.