Strength training is a fundamental tool not only to improve physical condition, but also to prevent (according to several studies) one of the third causes of chronic disabilities, such as involuntary falls in adults, caused mostly due to sarcopenia, a condition characterized by the loss of muscle mass that causes improper muscle function in older adults.
In this article, we will explore the benefits of strength training and how it can improve our overall health.
WHAT IS SARCOPENIA AND HOW DOES IT INFLUENCE ADULTHOOD?
Sarcopenia is a condition characterized by the loss of muscle mass, strength and proper muscle function in older adults. Signs and symptoms include weakness, tiredness, lack of energy, balance problems, and difficulty walking and standing. Muscle loss or weakness sometimes leads to falls, broken bones, and other serious injuries that affect a person’s ability to care for themselves. It is possible that advanced age, little or no exercise, and inadequate nutrition increase the risk of sarcopenia, causing a major impact on mobility and quality of life.
The causes and risk factors that cause sarcopenia are aging, physical inactivity, an inadequate diet lacking adequate nutrients, and suffering from a chronic disease.
The consequences of sarcopenia in adults are a greater risk of falls and fractures and the possibility of contracting a disability, creating in the person a loss of independence and a general deterioration in quality of life, in addition to causing a considerable increase in decreased life expectancy.
BENEFITS AND IMPACT OF STRENGTH TRAINING IN IMPROVING SARCOPENIA
There is a positive relationship between strength training and the improvement of sarcopenia symptoms. It has been shown that correct training, supervised and directed by a personal trainer, influences the improvement of sarcopenia in several ways.
The main points in which a notable improvement occurs in strength training led by a personal trainer are the following:
- Increase in muscle mass: Strength training promotes muscle hypertrophy, which is the increase in the size of muscle fibers. This counteracts the loss of muscle mass that characterizes sarcopenia.
- Improved strength: By increasing muscle strength, functional capacity is improved, helping seniors perform daily activities more easily and reducing the risk of falls.
- Stimulation of muscle protein synthesis: Resistance exercise increases muscle protein synthesis, which helps repair and build new muscle tissues.
- Improved neuromuscular function: Strength training improves coordination between muscles and nerves, which results in better execution of movements and greater stability.
- Increased bone density: Resistance training can also increase bone density, which is beneficial for preventing osteoporosis and reducing the risk of fractures.
- Improved body composition: By increasing muscle mass and reducing body fat, overall body composition is improved, which has positive effects on metabolic and cardiovascular health.
- Improved Sleep and Stress Reduction: Regular physical training has multiple benefits for both sleep and stress reduction, thus improving overall quality of life. These positive effects can be observed through various biological and psychological mechanisms that exercise triggers in the body and mind.
To maximize the benefits of strength training in sarcopenia, it is important for the personal trainer to develop an appropriate program that includes:
- Frequency: Train at least 2-3 times per week, taking into account the intensity, the type of training and its development time (FITT).
- Training program: Start with complex multi-joint exercises in order to improve muscle mass creation, as well as fat loss and add more complex exercises based on the patient’s adherence and progression.
- Intensity: Use a load adapted to the person that allows an evolution over time based on the RIR/RPE.
- Progression: Adapted according to the progress of the individual, with variation of the exercises to avoid stagnation, and always taking into account the importance of rest time, the number of repetitions, the number of series supported.
- Variety: Include a variety of exercises that work all major muscle groups.
Apart from these points, it is necessary, especially in older adults, to take into account a series of special considerations that include, the adaptation of exercises according to individual abilities, constant supervision and guidance by health professionals, including a personal trainer always. as necessary and not downplay the importance of a prior and periodic medical evaluation that determines the individual’s physical and health status.
In conclusion, strength training is essential to prevent sarcopenia and its consequences, significantly improving quality of life and general health. Incorporating this type of exercise into your daily routine not only strengthens your body, but also offers a wide range of physical and mental benefits that contribute to healthy aging.
At Tiara Health, we specialize in the application of both strength and resistance training techniques, adapted to all ages, goals and previous injuries. Our approach is comprehensive, combining general and specialized medicine with the most innovative techniques to improve the quality of life of our patients.
WHAT DO TIARA HEALTH PERSONAL TRAINER SERVICES INCLUDE?
A personalized evaluation with a detailed analysis of the physical condition and general health of each patient that allows us to design specific training programs for individual needs adapted specifically to the individual’s injuries and chronic conditions.
We use the latest medical technologies and techniques to ensure optimal recovery and improvement, with continuous monitoring of progress and adjustment of programs as necessary.
At Tiara Health, we are committed to improving the health and well-being of our patients, helping them live their best life.