- Sarcopenia, or age-related muscle loss, affects adults over 60, with a higher prevalence in hospitalized and nursing home residents. Resistance training is recommended as the primary treatment
- Resistance training creates micro-tears in muscles, which repair and strengthen during recovery. Beginners are advised to start with comfortable weights for eight to 12 repetitions in three sets, prioritizing proper form
- Regular resistance training improves muscle strength, bone density, balance and reduces fracture risk. It also has positive effects on insulin sensitivity, glucose regulation and inflammation
- Blood flow restriction (BFR) training, or KAATSU, enhances muscle growth using very light or no weights. It’s particularly beneficial for elderly individuals who may risk injury by heavy lifting
- The ideal strength training regimen is 20 to 40 minutes, two to three times weekly. Excessive training may reduce longevity benefits. Pair resistance training with adequate protein intake for optimal muscle maintenance and growth
https://nexusnewsfeed.com/article/health-healing/it-s-never-too-late-to-begin-resistance-training/