Is it true that building muscle in old age is more difficult than in youth and which fast twitch muscle exercises for seniors are suitable? Yes, it’s true that it’s harder to build muscle as you get older, but not in the way you think. Let’s correct these misconceptions. You can exercise and build muscle at any age and condition and benefit from it. If you doubt it, read this article from humanhealthmag till the end and see how to build muscle in old age.
As we said in the article sports suitable for the elderly, there are exercises that are specific to people over 50 and 60 years old and strengthen their physical strength.
Why Is It More Difficult To Build Muscle In Old Age Than When Young?
Familiarity with fast twitch muscle exercises for seniors is very important. In general, reducing the ability to build muscle in old age and maintaining it or even losing muscle during this period is a mystery that doctors have not yet fully understood and solved. One of the reasons is that in old age, your body converts more protein into fuel for activity.
Another reason why building muscle in old age becomes challenging for you is anabolic resistance; It means that muscles gradually lose the ability to synthesize protein. Protein synthesis allows the athlete to increase his strength during exercise. By reducing this ability, it becomes much more difficult for the athlete to build and maintain muscle mass.
In general, researchers believe that a series of other issues, including hormonal changes, internal inflammation, and other diseases that become more common with age, also play a role in making it harder to build muscle in old age. Meanwhile, exercises such as grip strength exercises for the elderly can be effective in building muscle.
Fast Twitch Muscle Exercises for Seniors Over 50
To build muscle at an older age, or in other words from 50 years old, you need fast twitch muscle exercises for seniors. Of course, you should note that you should consult your doctor before starting any exercise program. If you haven’t exercised in a long time, or have a chronic disease (such as arthritis), your doctor, physical therapist, or exercise physiologist should set up an appropriate and safe exercise program for you. If you have osteoporosis, your doctor may recommend that you take more calcium. Sometimes medicine and supplements will be needed to treat osteoporosis.
In general, to improve neuromuscular functions, it is necessary to do specific exercises that directly increase your strength and mobility. The best way to achieve this goal is to use free weights and body weight exercises. (Of course, under the supervision of a coach and sports expert).
What Happens To the Muscles As We Age?
As we age, we lose muscle mass. For this reason, doing fast twitch muscle exercises for seniors is very important. Muscle mass in a young person reaches 50% of his total body weight, but this amount decreases to 25% at the age of 75-80. Common muscle changes with aging include:
- Decreased muscle mass (replaced by increased fat mass)
- Decreased muscle strength
- Changes in the size and number of muscle fibers
Also, the changes in the nervous system cause the muscles to have less volume and ability to contract than before. All these events cause tiredness earlier, feeling weak and reduce the tolerance of physical pressure in elderly people. It is natural that these things affect muscle building in old age. Some changes associated with aging, such as wrinkles and gray hair, are inevitable.
At one time, it was thought that muscle wasting, osteoporosis and joints were also inevitable; But now science has proven to us that it is not so. Research shows that many of the problems of aging are due to inactivity, and being physically active can help reduce or reverse the risk of disability and chronic disease. The best solution is to use a specific and targeted food sports program, a program that is designed according to your physical conditions and goals.
Best And Fast Twitch Muscle Exercises for Seniors
Basically, fast twitch muscle exercises for seniors should strengthen all muscle groups. For this reason, the best exercises for the elderly (and for any age) are strength and resistance exercises that involve all muscle groups of the body; But in general, functional exercises are especially important for the supporting and central muscles of the body; Because it helps maintain your mobility and balance. Supportive and core muscles include abdominal muscles, back muscles and leg muscles.
If the supporting and central muscles are still not strong enough, you can first train with a physiotherapist in specialized centers. It is very important to do the exercises correctly to avoid injury and strain on the body. Exercises such as squats, bench press or rowing also improve coordination and thus provide you with more safety during the movement sequence. Stretching exercises are very useful and increase the flexibility of muscles and ligaments as well as increase your strength and balance.
Always combine older muscle building with light endurance training. Do regular walking, swimming or resistance training under the supervision of a professional trainer. Since exercise puts stress not only on the muscles but also on the joints and cardiovascular system, you should be examined by a doctor regularly. This is especially important if you have a history of previous illnesses.
Introducing the Best Exercises for the Elderly In Brief
If we want to briefly introduce the best and most appropriate fast twitch muscle exercises for seniors, we should mention the following sports and exercises:
- Strength training: It is necessary to grow and maintain muscle mass and delay osteoporosis
- Balance and coordination exercises: To help reduce the risk of falling, such as tai chi
- Weight bearing exercises: great for maintaining bone mass; Like walking or exercising with body weight or dumbbells
- Water exercise: Seniors who exercise in water (even walking in water) will definitely experience greater bone and muscle mass gains compared to sedentary seniors
- Stretching exercises: Are another great way to help increase joint flexibility and strength
Points About Fast Twitch Muscle Exercises for Seniors
To perform fast twitch muscle exercises for seniors and build muscle in old age and achieve the best results, be sure to follow the tips that we introduce below. Following these tips along with a proper diet will bring you to your desired goal.
- Exercises like squats, hip bridges, lunges, and Swedish swimming work larger muscle groups while engaging your joints. They are especially useful for people over 50 years old. In order to maintain the health of the joints, it is recommended to start your training first without weights, then with resistance bands, and then gradually reach dumbbells. Try to increase the duration of the exercise with resistance bands.
- To avoid injury and be successful in strength training, it is very important to warm up before each training session and cool down after exercise.
- Always use proper technique throughout your workout, whether you’re squatting, deadlifting, or doing sit-ups.
- Pay attention to your speed as you perform each move and make sure you are in full control.
- Focus on your breathing, exhaling as you lift the weight and inhaling on the return movement.
- As you get stronger, gradually increase the amount of weight you lift or the size of your resistance band to keep the workout challenging.
- Give your muscles enough time to rest between training sessions, so your body has time to repair and bulk up.
Concluding Remarks
The bottom line is that no matter what age you are, you can exercise and enjoy it while improving your health and fitness. Exercise can prevent many problems caused by aging and also strengthen your muscles, bones and joints. In the above material, we introduced the best fast twitch muscle exercises for seniors. Do not neglect these exercises and remember that it is never too late to start exercising!
FAQs
How Can We Build Muscle In Old Age?
Regardless of whether you are building muscle in your 50s, 60s, or 70s, strength training is only recommended if you have a decent level of fitness, agility, and flexibility. Otherwise, these exercises can lead to strain and injury. To prevent this, the elderly should perform strength training carefully and gradually increase the pressure of their training.
How To Build Muscle At 50 to 60 Years Old?
If you are in your 50s or 60s and just want to start exercising and build muscle, we suggest you go for regular walking, cycling, swimming, as well as simple pilates or stretching exercises.