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25/Apr/2022

We probably think that seniors and lifting weights are an unlikely combination. However, as we get older, our physical bodies will naturally experience changes. Our bones may shrink in size and density, our muscles may lose strength and flexibility as well. On average, after you reach the age of 50, your muscle tone declines by 15 percent per decade, leaving you more susceptible to poor balance. Staying active and lifting weights can help slow down the weakening process of your muscles and bones. How? Well, here are the 3 reasons why strength training is important for seniors!

Strength training develops stronger bone mass and slows down the pace of age-related muscle loss (also known as sarcopenia).

Sarcopenia occurs faster once you’ve reached the age of 75, and its symptoms include muscle weakness and loss of stamina. There are several factors that cause sarcopenia (source: https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging), which are:

  • Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement.

  • Lower concentrations of some hormones, including growth hormone, testosterone, and insulin-like growth factor.

  • A decrease in the ability to turn protein into energy.

  • Not getting enough calories or protein each day to sustain muscle mass.

Weight and resistance training can delay this process by improving endurance, developing range of motion, converting protein to energy, and increasing lung capacity. It also helps with your hormones and neuromuscular system.

Strength training helps provide pain relief, especially for those dealing with arthritis.

By strengthening the muscles, tendons, and ligaments around your joints, weightlifting can significantly improve your range of motion. It can minimize your pain as well by increasing the strength of muscles surrounding the afflicted joint, which eases stress on the joint itself.

Strength training helps you to maintain your independence in doing daily activities and improves your overall well-being.

When you commit to a strength training program, it will improve your endurance and ability to walk. This is important because among seniors, insufficient leg strength is a powerful predictor of future disabilities. Your endurance comes in handy to maintain your independence as well, so that you won’t need to completely rely on other people to do day-to-day activities, such as getting up from a chair, carrying groceries, etc. Weight and resistance training is not only beneficial for your physique, but for your mental health and mood, too! You will feel good about yourself, you can sleep better, and it’s less likely for you to develop depression.

Before jumping in, however, it’s important to talk with a doctor first. Make sure that the workout and exercise program you want to do is suitable for you based on your health conditions and fitness status. Consulting with a healthcare professional will help you determine which exercises to include or avoid to keep your strength-based workouts safe.


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11/Apr/2022

When it comes to working out, there are two main components that everybody knows about. Yes, it’s cardio and weight training! Sure, both are significant for your health and fitness, but then the question becomes: which should come first? Is there something such as “the right order” in working out? And does it affect your exercise quality?
To answer those questions, it all comes down to your personal fitness goals. Are you aiming to lose some weight, improve your cardio fitness, or focus on building strength? If your primary goal is to increase your endurance or lose body fat, then it’s better to perform cardio first. However, if your main goal is to increase muscular strength, then perhaps you would like to commit yourself to strength training first. This way, you will get the most out of your workout routine to achieve your goals.
One of the most common misconceptions about cardio is that it burns more calories than weightlifting. But in reality, the two are equally good at burning calories. Cardio before weights has its benefits, and so does weight training before cardio. When you choose to do cardio first, it helps burn fat and reduces the risk of injury, and thus making your strength training more effective, helping you to get the desired muscle definition you are looking for.

Cardio also helps to get your blood pumping, produces an extra boost of endorphins, and prevents you from feeling sluggish during your workout. Your muscles will get warmed up and you’ll enter your strength training session more prepared. The idea is to work on cardio for about five minutes, then do some light, lower intensity strength training exercises for about 20 minutes, and then finish with another five minutes of cardio.
On the other hand, if you choose weightlifting first, it will prevent your arteries from becoming stiff and help you increase muscular strength. Cardio workouts, such as running and cycling, can leave you tired afterwards, which then impacts the amount of force you can exert during strength training. So, going for the weights directly is recommended if you aim to gain muscle mass. Strength training before cardio also contributes greatly to weight loss, because muscle tissue burns more calories than fat tissue does.
Whatever you decide to do first, the bottom line is this: be consistent! It is better for you to have consistency in your workouts and exercise plans than to worry too much about which one to do first. Analyze your goals and plan accordingly. More importantly, be patient! It will take a while before you can see any results.

Be careful to not get injured as well. Maintain good posture in every workout you do, since it’s easy to get your muscles pulled and strained if you’re not paying attention. When this happens, though, there’s a perfect solution for you: Hope Clinic Care, a pain management clinic in Scottsdale, AZ where you can get non-invasive and non-opioid treatment.
With an over 93% success rate, Hope Clinic Care offers excellent treatment procedures that are 100% drug-free! Using verified hands-on techniques and dual modality devices, Hope Clinic Care provides solutions to relieve pain by facilitating your body to maximize its healing and repairing ability. No drugs needed, yet just as effective—if not more. Make an appointment now at www.hopecliniccare.com, or call (1) 480 659 5470.



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    Contact us


    Call us

    +1 480 659 5470


    Visit us anytime

    15030 N Hayden Rd ste 120, Scottsdale, AZ 85260 United States


    Send us an email

    info@hopecliniccare.com



    Subscribe


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      Copyright by Hope Clinic 2021. All rights reserved.