Around the age of 50, a process called sarcopenia intensifies, which is characterized by the loss of lean mass or muscle mass.
Sarcopenia leaves the body with a more flaccid appearance and, in the long term, can lead to compromised physical performance, even harming the individual’s balance.
Aging leads to a drop in collagen production, which is also reflected in the quality of the skin, leaving it thinner and dry, reducing its elasticity.
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Nutrologist Patrícia Santiago, who works in Amazonas, points out that it is essential to do physical exercises to combat sarcopenia. “Building muscle mass is an important investment in life. The patient must abandon the sedentary lifestyle and bet on a diet with high biological value proteins ”, she points out.
Personal trainer Leandro Twin, from Growth Supplements, points out that the most suitable exercise is bodybuilding. “If you increase the muscle mass in the arms, thighs and buttocks, you will reduce, for example, the flabbiness in the abdominal region”, says Twin.
Learn how to gain muscle mass even at an older age
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Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it’s not impossible. When combined with good eating and physical habits, it is possible to achieve lean mass
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One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.
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Having a good sleep routine is also essential, as well-slept nights favor the metabolic process and promote body recovery after physical exercise.
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To get good results, another tip is to hire a personal trainer, as having the supervision of a qualified professional to help you with what you really need, within the limitations of your body, is the secret to achieving success.
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Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help to avoid cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option.
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After the age of 40, the body decreases the production of hormones, muscle tone and increases the accumulation of fat. Therefore, people with more advanced ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.
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Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing to
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Protein consumption also helps in muscle mass gain. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.
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Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are composed of 75% to 85% water
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See expert tips to reduce flaccidity and fight sarcopenia:
1. Low impact activities
In addition to working your muscles, it is recommended to include low-impact exercises in your routine, such as a walk or a bike ride. Activities will help you keep your weight under control.
2. Resistance training
Resistance training, with repetitions, is the most effective way to build muscle. This type of exercise also reduces visceral fat. Training is mandatory for anyone over 50.
3. Protein-rich meal plan
The way to get rid of flaccidity is more difficult when you are a fan of a greasy diet full of ultra-processed foods. It is important to look for a professional to suggest a healthy diet based on proteins, fruits, vegetables and complex carbohydrates.
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The post Check out three tips to avoid sagging post-50 years first appeared on Metropolises.
