Pwe clarify from a fact: the fate of our body is losing muscle mass With the passage of time. A natural process that we can Slow down and accompany healthy to keep your muscles in shape as long as possible. Store muscle mass It is one of the most effective strategies for preserve autonomy and health with the advance of the years. Already at 30 he is lost between the 3% and 8% of muscle massand the percentage increases with each decade. After 60 years, The loss can go up to 15%. The secret to counteracting this decline? Strength training. According to a study published on British Journal of Sports Medicinejust like the aerobic exercise, also the Resistance training It helps to live longer and maintain muscle mass.
Squat: the heart of training
The squat They are particularly recommended by experts. “Starting from 50, strength exercises such as squats become fundamental»Explains David Ramirez, director of Viding Castellana In Madrid on Vogue. “They help maintain the mobility of also, knees and anklesstrengthen buttocks, quadriceps and cores and contribute to prevent diseases such as osteoporosis and osteoarthritis ». But the benefit is not only muscle: the squats involve large muscle groups and stimulate the Cardiovascular, neuromotor and skeletal systemimproving posture, balance and coordination.
The link between muscle mass and longevity
There muscle weaknessespecially in the legs, increases the risk of mortality, cardiovascular diseases and loss of independence. «The muscle is a metabolically active tissue», Continues Ramirez,” produces energy and supports the Cell synthesis. We develop more strength, the greater the ability to remain autonomous and active». THE’strength trainingIt does not only help the muscles: it also supports the Heartshowing that taking care of the cardiovascular system It doesn’t just mean jogging or exercise bike.
Simple exercises for muscle mass, even for beginners
Those who have never done force exercises must not be discouraged. You don’t need to lift 90 kilos to get benefits: it is possible to leave with guided exercises, analyzing the movement well and progressing slowly. To keep strength, mobility and autonomy With the advance of the years, it is important to combine different types of exercises. Training of Forcesuch as squats, detachments from the ground and bending, help to preserve the muscle mass and to reinforce the bones, protecting from falls and fractures. Also the back and shoulders benefit from targeted exercises, while unilateral and socket movements improve Balance and stability. The activity should not be overlooked cardiovascularlike walking, bikes or swimming, which supports the heart and resistance. Finally, exercises of Mobility and stretching maintain the joints and complete a program that helps to stay strong, active and autonomous everyday.
Live better, not only longer
The squatinserted in a regular program, help a maintain strength, mobility and autonomy. Store the muscles after 50 years protects from aging diseasesas cardiovascular problems, osteoporosis and neurodegenerative pathologies. They do not guarantee to live up to 100 years, but allow you to face the years that come with the most Balance, safety and quality. The goal is not alone live longerbut above all live better.
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