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health & fitness

Body Fat,

Muscle

Aging

by Paula Allia, PT, DHSc, MTC, OCS

xercise and strength training has
been proven to increase longevity.
muscle strength. Eating complete proteins is a key contributor to
E Who wouldn’t want that? It is time
meeting the demands of exercise to improve the body’s functioning.
to educate yourself on the different kinds of
Good, moderate exercise can assist in controlling healthy blood
activities and what they can do for you!
sugar levels. This is also pertinent to compliment a good healthy
Strength training has been proven to
metabolism. If one restricts their eating, losing weight may happen
improve health and wellness. Women tend
BUT never deprive the body of healthy nutrients including proteins
to have less muscle mass than men and more
and good fats. If there is a loss in superficial skin fat, an issue with
fat. According to the American Council of
saggy skin can happen which makes a person look older. If the muscles
Exercise (ACE) 25-31% versus 18-24% is
in the area gain some muscle bulk, the skin does not look so saggy.
average for women versus men. In middle aged women, 40% is not The bone structure, which needs a combination of healthy nutrients
unusual for the average in women. Over 30% in middle aged men is
like calcium, phosphorus, protein, stays stronger and the ability to age
not uncommon. These numbers have increased over the years and it
more gracefully becomes more possible.
needs to get under control.
Think of this series. First, identify issues that you desire to improve
A common finding with aging is sarcopenia, the loss of muscle
upon within the body. These areas need to be addressed. Items may
mass. This may be caused by hormonal changes, metabolic influences,
be building muscle, strength, endurance, more efficient blood sugar
diet, and exercise. Many people get hormone replacements to
metabolism, etc. Knowing how the body reacts to sugars and other
counteract the aging process but more needs to be done.
substances can help you make the right exercise choices. Thus, a doctor
Stressing tissues in a healthy way can make for a stronger and
may even choose to complete blood work or other testing. Remember
more invincible body.
the key with exercise is to stimulate muscles which pull on the bones
Strength training gives one the chance to maintain and build
to allow for the various movements you choose to do.
muscle mass. This can range from simple toning of the muscle fibers
Once the awareness of your metabolic and health conditions are
or actually gaining bulk, endurance, and strength. Weight challenges
evident, next proceed with exercises that can work for you. Having
the muscles being used and stimulates muscles to breakdown only to
available calories for exercise are essential to give you the best chance
build back up better. The weight may simply be body weight or actual
at a successful routine. To stimulate simple muscle activities, available
weights or bands. If the muscles go unstimulated, the protein in the
fuels may be used. The goal is for fat to be broken down to feed the
muscles get reabsorbed in the body, leading to more evident atrophy,
muscles during activities. Moderate and intense exercise demands the
which contributes to strength loss.
metabolism of carbohydrates. They work to provide the energy source
It seems that one of the factors in losing muscle mass may also be
for each muscle contraction.
attributed to not consuming an adequate amount of daily protein. It
In summary, the aging process is going to occur but eating
is not uncommon that an individual wants to lose weight, so limiting proper foods, drinking a lot of water, getting the needed
the diet becomes an issue. Not consuming a proper amount of
nutrients, and participating in exercises, both aerobic and
protein makes no sense if feeling good and getting healthy is a factor.
anaerobic, will help combat and slow the aging process.
Even those who are taking shots to lose weight. It is not uncommon
that the craving for foods diminishes but eating the nutrients to Be an existentialist.
build your body to be strong physiologically and metabolically are Help yourself live a better life!
absolutely essential. If one exercises to stimulate muscle strength,
there needs to be available protein to add the possibility of improving Age gracefully!
Here’s To Your Health!
Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.FitnessTogether.com/naples
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