Sarcopenia, WHAT IS THAT?!?!
Sarcopenia is age related muscle loss and if you’re like most adults over 60…
…is happening to you right now!
It begins at age 25 but ramps up in speed after the age of 50!
From age 25 to 50, we lose about 10% of our mobility providing muscle…
Not too bad right?
Well…
From age 50 to 80, most adults lose an additional 40 PERCENT!
No wonder why most people:
- Slow down or discontinue participating in activities they enjoy
- Lose confidence in themselves
- Gain unwanted weight (Less muscle = Lower metabolism)
- Have less energy and motivation
- Experience falls, and other other unfortunate events resulting from inadequate strength
They have HALF the amount of muscle they did when they were in their 30’s and 40’s!
-p09io
If you are over 50 and want to:
- Be an ACTIVE part of grandchildren’s lives
- Travel in the way you’ve dreamed of and worked for
- Continue participating in activities you enjoy
- Perform activities of daily living independently
- Avoid unnecessary falls and other unfortunate events
Slowing down this physiological process is critical and will keep you looking, feeling and functioning as you wish to!
So, how do I slow down or stop this from happening to me you ask…
BASIC STRENGTH TRAINING!
It slows down and in some cases even STOPS the breakdown of not only muscular strength and size, but also the breakdown of bone, and can prevent or even reverse chronic conditions like osteopenia, osteoporosis, diabetes and countless others…
With that being said, here is how you can start a strength training program and regain YEARS of lost strength, balance, and stamina in literally WEEKS!
( ALWAYS consult with your physician first before starting an exercise program independently )
HOW TO GET STARTED:
Training Frequency
- Weeks 1–2: Full-body workouts 2 days per week
- Week 3 and beyond: 3 days per week
- Rest at least one day between sessions
Warm-Up
- 5–10 minutes on a cardio machine
Strength & Balance Training
- Alternate upper body, lower body, and core/balance exercises
- Perform 2 sets of 10 repetitions
- Rest 45–60 seconds between sets
Definitions
- Set: A group of repetitions
- Repetition (rep): One complete movement
Choose a weight where by rep 8 you’re thinking:
“I wouldn’t want to do ten more of these.”
Beginner Full-Body Routine
(Follow in numerical order)
- Leg Strength
- Back Strength
- Core Strength
- Functional Leg Exercise (adds balance)
- Chest Strength
- Functional Core Exercise (adds balance)
- Functional Arm Exercise (adds balance)
For safety reasons, I can’t recommend specific exercises without knowing your health or orthopedic history.
If you have questions about starting a program that builds strength, balance, stamina, and confidence, feel free to email me anytime. 😀
Here’s to creating a stronger, healthier, and more active you.
George