Most exercisers tend to concentrate on weight bearing activities to build up muscle. However, these activities are insufficient to reverse, stop or prevent the bone loss that occurs with osteoporosis. If you are going to improve the strength and tone of your muscles, it is best to perform activities that will synergistically build up bone as well.
The reason for this is that if you increase the size and strength of your muscle, your body also causes an increase in the density of the bone underneath. Hormones that are released during muscle building also promote an increase in bone mass.
All individuals who are in good health are capable of building muscles, regardless of their age. Research has demonstrated that even elderly people in their 90s can build up muscle mass if they pursue a regular strength training program 3 times a week for 6 months. While they are certainly not capable of building up the bulky muscle mass such as in their younger counterparts, research has shown that they have doubled in muscle strength.
Myths & Facts About Weight Training
There are many myths surrounding weight training. Let us take a look at two particular myths that continue to persist up to the present despite scientific evidence to the contrary.
The first myth is that women are incapable of building huge, bulked up muscles (like those in men) with weight training. The truth is that, because of genetics, average women cannot build up muscles that are as huge as their male counterparts. Even mesomorphs – women who can develop their muscles – only need to perform specific regimens in order for them not to build up large muscles. Muscle building becomes even more challenging for women aged 35 and above. This is because, instead of muscle growth occurring, the muscles gradually stop atrophying with every year that passes by.
The second myth is that heavy weight lifting is a dangerous endeavor for the elderly. Nothing can be further than the truth. As was mentioned earlier, all individuals – regardless of age – can reap numerous benefits from weight Testosterone Propionate training. In the case of the elderly, they just need a training regimen that is supervised by a fitness trainer, so that there are lesser risks for injuries. Also, the term “heavy” differs between younger aged and older aged individuals. For example, a young person may consider 30 pounds to be heavy while in an elderly individual “heavy” could mean just 3 pounds. So, while you increase the weights lifted by a younger person by increments of 5 to 10 pounds, incremental increase of weights in the elderly can mean only a few ounces or pounds. You only use the adjective “heavy” to refer to weights that are challenging for a person to lift.
Basic Principles of Muscle Building
Any bodybuilder and physical fitness trainer will tell you that the best way to increase muscle mass is through incremental resistance training. If you break down these words, “incremental” would refer to the gradual increase in weight (also referred to as intensity) and duration of an exercise, “resistance” would mean a measurable weight that the muscle is made to work against, and “training” is an exercise program that is performed regularly and consistently.