Use It or Lose It: Working Out as We Get Older
If you think that weight-resistance training is a pastime for young people, think again.
At least, that's the message from Dr. Marcas Bamman, a US-based physiologist who has done decades of research into aging.
He calls resistance training "the true fountain of youth."
Of course, there are biological limits. But Bamman says that a lot of age-related decline in strength, flexibility and endurance comes from people not doing enough with their bodies.
"When I tell somebody that in four to six months your strength and muscle mass and overall muscle function is going to elevate to the levels of people 30 to 35 years younger, that hits home," he told The Associated Press.
Experts say that anyone who wants to get started on any sort of physical activity should check with medical professionals to make sure there are no health problems that stand in their way.
Then find a gym, and Bamman suggests getting a good trainer.
"It's actually quite safe, but it does require proper progression," he said. "You have to have a good instructor who can teach the movements properly."
Bamman suggests resistance training twice a week. Three times is even better, and he recommends doing other types of training on the days in between.
He says machines are better for beginners, but free weights — barbells or dumbbells — may be more effective as you gain confidence.
Before the weights, start with a five- or 10-minute warmup to get the blood flowing. Then come the weights.
Yasuko Kuroi is 72 and started resistance training about 20 years ago.
"I saw the men in the gym and thought I could do that, too," she said, speaking at a recreation center in Tokyo.
Bamman said he's seen positive effects for people in their 70s and 80s, and even for some in their 90s.
The body demands work. In a few words: use it or lose it.
