Use it or lose it. When it comes to range of motion, you will improve (or maintain) the range of motion you use during your personalized fitness training workout.
Can strength training improve your strength and flexibility?
Muscle strengthening and flexibility exercises will help you increase muscle strength, maintain bone density, improve balance, and reduce joint pain.
What are muscle strengthening exercises?
A muscle-strengthening exercise is an activity that makes your muscles work harder than usual.
This helps increase the strength, size, power and endurance of your muscles.
Activities involve using body weight or working against resistance.
You should try to do 2 or more sessions of muscle strengthening exercises per week.
Here are some examples of muscle strengthening activities :
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lift weights
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working with resistance bands
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heavy yard work, such as digging and shoveling
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climb stairs
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hill walking
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to ride a bike
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dance
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push-ups, sit-ups and squats
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yoga
What are the best exercises to prevent falls?
Exercises that improve leg strength, balance, and coordination can help people maintain and improve muscle strength and prevent falls as they age.
Here are some examples of exercises to strengthen the legs :
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tai chi
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yoga
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the dance
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climb the stairs
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hiking
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lifting weights
For an activity to be considered muscle strengthening, it must work your muscles to the point that you need a short break before continuing.
For example, if you are lifting weights, you must put the weight down after completing a certain number of lifts before continuing.
What are flexibility exercises?
Flexibility exercises are activities that improve a joint's ability to maintain the motion needed to perform daily tasks and physical activity.
Here are some examples of flexibility activities :
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stretching
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yoga
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tai chi
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pilates
Also read: PILATES EXERCISES | BASIC POSTURES FOR BEGINNERS
What are the benefits of muscle strengthening and flexibility activities?
Muscle strengthening activities help maintain the ability to perform daily tasks and slow the rate of bone and muscle loss associated with aging.
These exercises can also help reduce the risk of falling.
Health professionals believe that by improving your flexibility, you can improve your posture, reduce pain and decrease your risk of injury.
Good flexibility can also help you continue to perform daily tasks.
How often should I do muscle strengthening and flexibility exercises?
It's a good idea to do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) two or more days a week.
No specific duration is recommended, but a typical workout can last less than 20 minutes.
Exercises should be performed to the point where it would be difficult to perform another repetition without assistance.
A repetition is one complete movement of an activity, such as lifting a weight or doing a push-up or sit-up.
Aim to do 8 to 12 repetitions for each activity, which is one set.
Try to do at least 2 sets of muscle-strengthening activities, but to get even more benefits, do 3 sets.
Remember to start gradually and increase your efforts over a period of several weeks.
There are no specific recommendations regarding how much time you should spend on flexibility exercises.
Do strength training exercises count towards my 150 minutes?
No, time spent doing strength training exercises does not count as moderate aerobic activity.
Aerobic activities like walking or cycling count toward your 150 minutes per week goal.
But don't some aerobic exercises have a strength element?
Yes, some aerobic exercises, if done at a high intensity, also strengthen your muscles.
Here are some examples :
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circuit training
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the dance
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martial arts
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football
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hockey
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rugby
For good overall health, aim to get at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activities two days per week.
But if you're doing vigorous-intensity aerobic activity, you should be able to meet all of your weekly aerobic and muscle-strengthening needs with 75 minutes of activity.
Also discover: 5 ADVANTAGES OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
How to keep your muscles strong and healthy?
To keep your muscles strong and healthy, keep the following six tips in mind.
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A high protein diet
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Quality supplements
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Resistance training
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An active lifestyle
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Healthy bones
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Hormonal balance
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Anti-inflammatory foods
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Reduce alcohol consumption
While most people reach their physical peak in their 20s and 30s, there are a lot of things older adults can do to stay strong. If you've lost muscle due to an inactive lifestyle, chances are you can regain it.
This is good news because greater muscle mass is associated with lower mortality, lower risk of diabetes, and lower incidence of disability in older adults.
To keep your muscles healthy and strong, keep the following tips in mind.
1. A high protein diet
Eating a healthy diet rich in lean protein is a mainstay for athletes who want to perform at their best, and research shows it's just as important for aging adults.
Protein is made up of amino acids, the building blocks your body uses to build and repair muscle tissue. If you exercise even moderately a few times a week, you need plenty of protein to perform, recover, and maintain the muscle you already have.
The best sources of protein are lean meats and poultry, fish, eggs, low-fat dairy products, nuts and legumes.
2. Quality supplements
Even with a good diet, it can be difficult to get all the muscle-preserving nutrients you need to stay energetic.
For example, omega-3 fatty acids have been shown to have muscle-preserving effects in older adults, but it can be difficult to get enough of this nutrient if you don't regularly eat wild-caught fatty fish, such as salmon.
The same goes for vitamin D, a nutrient your body synthesizes through exposure to sunlight. Overall, fish oil, a vitamin D supplement, and a multivitamin are all great additions to a varied diet.
3. Resistance training
Exercise is the most effective way to combat muscle loss in aging and even disabled people. Strength training and other resistance exercises, in particular, are great ways to maintain strength and muscle mass, and they can even have a positive impact on your cardiovascular system.
Learn more: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
By taking a holistic approach to your health, your muscles stay strong and powerful as you age.
4. Healthy bones
Bone health and muscle health go hand in hand, and just like muscles, bones respond to weight-bearing exercise by becoming denser and stronger. Likewise, if your bones deteriorate and weaken, you won’t be able to perform the exercises needed to maintain muscle mass.
To keep your bones healthy, get plenty of exercise, avoid smoking, and eat a diet rich in calcium and potassium.
5. Hormonal balance
Aside from diet and exercise, your muscle mass (and bone mass) is heavily regulated by your hormone levels. Estrogen, testosterone, and thyroid hormones all play a role, and it's important to keep these hormones balanced as you age.
Supplements can only do so much to influence your hormone levels, however, so it's recommended that you consult your doctor to determine your specific needs.
6. Reduce alcohol consumption
Last, but certainly not least, reducing your alcohol consumption can have a major impact on your strength and longevity.
Alcohol tends to cause an inflammatory response and can make it harder for your body to digest and absorb nutrients. Even a few drinks can cause dehydration if you're not careful to drink enough water, which can lead to muscle aches and cramps.
What foods are good for strength?
7 Foods to Increase Muscle Strength
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Wild Salmon. With 20 grams of protein per 100 gram serving, wild salmon will accelerate your results during your Phoenix workouts.
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Quinoa. Interestingly, quinoa contains more protein than any other grain.
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Spinach
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Greek yogurt
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Sunflower seeds
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Soybeans
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Chicken
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Tuna
Take this list with you to the grocery store and stock up on the following foods:
1. Eggs. Eggs are one of nature’s most complex, complete, and flexible foods and are the gold standard of protein. Each egg contains 7 grams of protein, plus a host of other essential vitamins and minerals.
2. Wild Salmon. With 20 grams of protein per 100 gram serving, wild salmon will accelerate your results during your Phoenix workouts.
Wild salmon is also an excellent source of omega-3 fatty acids. Avoid farmed salmon, however – they are often fed a poor diet and their nutritional benefits are limited.
3. Quinoa. Interestingly, quinoa contains more protein than any other major grain. Additionally, it is a rich source of minerals and vitamins, especially B vitamins.
If you're not familiar with B vitamins, they help metabolize and digest proteins and carbohydrates, which helps you gain weight.
4. Spinach. Take a cue from Popeye. Spinach is a fantastic fuel for building muscle because it contains iron and nitrates which promote muscle growth.
These nitrates also help regulate blood pressure, immune defenses, and cellular metabolism. Serve your dinner on a bed of spinach (cooked or raw) every night for a consistent and delicious supply.
To help you build muscle, increase strength and improve your health:
5. Soybeans. Yes! A half-cup of cooked soybeans contains 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals.
Soybeans are a particularly good source of vitamin K, iron and phosphorus. Iron is used to store and transport oxygen in your blood and muscles.
6. Chicken. You probably already know that chicken is a staple in any high-protein, low-fat diet.
Here's why: Chicken's protein-to-fat ratio is unbeatable—a 100-gram serving contains 31 grams of protein and only 4 grams of fat.
Sauté your chicken with spinach, quinoa and garlic for a delicious, protein-packed lunch.
7. Tuna. In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6.
These nutrients are important for optimal health, energy, and physical performance. Additionally, tuna provides high amounts of omega-3 fatty acids, which promote muscle health. This is especially important for older adults.
Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.
You may also like this article: GOJI BERRIES, ANTI-AGING NUGGETS (GOJI FROM CHINA)
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