Following a regular muscle building program can reduce your body fat, increase your lean muscle mass and help you burn calories more efficiently. It's never too late to begin a fitness routine. In the end, seniors can gain a more youthful appearance while reducing their risks of health complications and diseases.
Benefits
Aside from the obvious benefits to your appearance, muscle building is especially important to seniors because it strengthens major muscles that support movement and protects the body from injury. In addition, the National Heart, Lung and Blood Institute reports that regular physical activity helps to prevent cancers of the breast, uterus and colon while building stamina, strengthening your lungs, keeping joints flexible, improving balance, slowing bone loss and relieving stress.
Basics
Building muscle mass requires basic strength-training techniques. When you increase muscle mass, you make muscles stronger, which does not necessarily lead to a bulky physique. In fact, seniors who build muscle will likely appear more toned rather than muscular. The ideal program focuses on developing all the major muscle groups, building strength and increasing flexibility.
Safety
Beginning a muscle building routine brings some degree of soreness, particularly among seniors with arthritis or other underlying conditions. The key is to start slowly. As your strength increases, gradually increase your repetitions or add additional weight to an exercise. Above all, the American Academy of Orhtopaedic Surgeons says to pay attention to pain. Though discomfort is natural as you challenge muscles, you should not feel serious pain while exercising. Consult your doctor before beginning your regimen and if pain results.
Getting Started
The first step to muscle building is getting medical clearance, which is especially important for seniors with health conditions. Talk to a doctor about the safest way to proceed. Then, start small and begin with gentle stretching, which helps warm the muscles and lubricate your joints to lessen the likelihood of injuries. Expect to feel tension while stretching, although pain is not normal. MayoClinic.com suggests breathing freely and avoiding bouncing while stretching. Begin by practicing two to three muscle building sessions weekly, working for approximately 20 to 30 minutes. Whether you work out in your home using resistance bands and your body weight, or in a gym with free weights and a trainer, with persistence and proper technique, your program should yield results in just weeks.
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