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Defy ageing! Preserve your metabolism with strength training
Not everything is 'inevitable'
As we age, it's common to blame our slowing metabolism for our weight gain and decreased energy levels. This is understandable, as naturally, if we don’t actively do something about it… our metabolism will slow down. Studies have shown that our muscle mass can decrease by 1% every year from the age of 40 and can even increase by 3% a year by our 60s.
Contrary to popular belief, this decline in muscle mass doesn’t have to be the case. Incorporating strength training into your routine can help maintain a high metabolic rate, keeping you healthy and energetic as you grow older. How this works exactly, we explain below.
The Myth of Metabolic Decline:
One of the prevailing myths surrounding ageing is that metabolic rate inevitably decreases as we get older. While it's true that there is a natural decline in metabolic rate as we age, much of this decline can be attributed to a loss of muscle mass, known as sarcopenia. This loss of muscle mass reduces the body's ability to burn calories at rest, contributing to the slowdown in metabolism.
Strength Training: The Metabolic Boost:
Strength training involves working against resistance to build strength, muscle mass, and endurance. It has long been recognised for its benefits in improving muscle mass, bone density, and overall physical function. It also has profound effects on metabolism, particularly as we age.
Research published in the Journal of Applied Physiology found that regular strength training can increase resting metabolic rate by up to 7% in older adults. This means that even at rest, individuals who engage in strength training burn more calories than their sedentary counterparts. Additionally, strength training helps preserve and even build muscle mass, counteracting the muscle loss associated with ageing.
Preserving Protein Percentage: The science
One of the key factors in maintaining a high metabolic rate is preserving lean muscle mass. Muscle tissue is metabolically active, meaning it requires more energy (calories) to maintain compared to fat tissue. Strength training helps preserve muscle mass by stimulating muscle protein synthesis, the process by which new muscle tissue is formed.
Watching what you eat is important too! When you start strength training it will increase the body's demand for protein, it is therefore important to combine your training with consuming higher levels of dietary protein. It is crucial to maintain a positive protein balance, where the rate of protein synthesis exceeds the rate of protein breakdown. A higher protein percentage in the body contributes to increased muscle mass, which in turn supports a higher metabolic rate.
Statistics and Real-Life Impact:
In Europe, statistics show that only approximately 27% of adults meet the recommended guidelines for strength training, which involve engaging in muscle-strengthening activities at least two days per week. This statistic underscores a significant gap in awareness and adoption of strength training, especially among older adults.
However, the benefits of strength training for metabolism and overall health are undeniable. Research from the American College of Sports Medicine (ACSM) indicates that adults over 50 years old who engage in regular strength training reduce their risk of chronic diseases such as diabetes, heart disease, and osteoporosis. Furthermore, maintaining a higher metabolic rate through strength training can aid in weight management and improve overall energy levels and quality of life.
Defy Ageing with Strength Training!
So, age-related metabolic slowdown is not an inevitable consequence of getting older. By incorporating strength training into your routine, you can preserve muscle mass, boost metabolism, and maintain optimal health as you age. Whether you're in your 30s, 50s, or beyond, it's never too late to start reaping the benefits of strength training for a healthier and more energetic life!
As we age, it's common to blame our slowing metabolism for our weight gain and decreased energy levels. This is understandable, as naturally, if we don’t actively do something about it… our metabolism will slow down. Studies have shown that our muscle mass can decrease by 1% every year from the age of 40 and can even increase by 3% a year by our 60s.
Contrary to popular belief, this decline in muscle mass doesn’t have to be the case. Incorporating strength training into your routine can help maintain a high metabolic rate, keeping you healthy and energetic as you grow older. How this works exactly, we explain below.
The Myth of Metabolic Decline:
One of the prevailing myths surrounding ageing is that metabolic rate inevitably decreases as we get older. While it's true that there is a natural decline in metabolic rate as we age, much of this decline can be attributed to a loss of muscle mass, known as sarcopenia. This loss of muscle mass reduces the body's ability to burn calories at rest, contributing to the slowdown in metabolism.
Strength Training: The Metabolic Boost:
Strength training involves working against resistance to build strength, muscle mass, and endurance. It has long been recognised for its benefits in improving muscle mass, bone density, and overall physical function. It also has profound effects on metabolism, particularly as we age.
Research published in the Journal of Applied Physiology found that regular strength training can increase resting metabolic rate by up to 7% in older adults. This means that even at rest, individuals who engage in strength training burn more calories than their sedentary counterparts. Additionally, strength training helps preserve and even build muscle mass, counteracting the muscle loss associated with ageing.
Preserving Protein Percentage: The science
One of the key factors in maintaining a high metabolic rate is preserving lean muscle mass. Muscle tissue is metabolically active, meaning it requires more energy (calories) to maintain compared to fat tissue. Strength training helps preserve muscle mass by stimulating muscle protein synthesis, the process by which new muscle tissue is formed.
Watching what you eat is important too! When you start strength training it will increase the body's demand for protein, it is therefore important to combine your training with consuming higher levels of dietary protein. It is crucial to maintain a positive protein balance, where the rate of protein synthesis exceeds the rate of protein breakdown. A higher protein percentage in the body contributes to increased muscle mass, which in turn supports a higher metabolic rate.
Statistics and Real-Life Impact:
In Europe, statistics show that only approximately 27% of adults meet the recommended guidelines for strength training, which involve engaging in muscle-strengthening activities at least two days per week. This statistic underscores a significant gap in awareness and adoption of strength training, especially among older adults.
However, the benefits of strength training for metabolism and overall health are undeniable. Research from the American College of Sports Medicine (ACSM) indicates that adults over 50 years old who engage in regular strength training reduce their risk of chronic diseases such as diabetes, heart disease, and osteoporosis. Furthermore, maintaining a higher metabolic rate through strength training can aid in weight management and improve overall energy levels and quality of life.
Defy Ageing with Strength Training!
So, age-related metabolic slowdown is not an inevitable consequence of getting older. By incorporating strength training into your routine, you can preserve muscle mass, boost metabolism, and maintain optimal health as you age. Whether you're in your 30s, 50s, or beyond, it's never too late to start reaping the benefits of strength training for a healthier and more energetic life!
