Get the answers to all your questions: from understanding what sarcopenia is and how building strength can prevent chronic diseases, to how many workouts you should do each week.
How many workouts should I do?
The American College of Sports Medicine suggests two sessions a week on non-consecutive days for beginners.
What is sarcopenia?
Sarcopenia is a loss of muscle mass and muscle function. It occurs in the elderly, and to date the cause of the phenomenon is still unknown. As you get older, a progressive loss of muscle mass is physiological, but strength training and a proper diet can effectively fight it.
How does strength help prevent chronic diseases?
In recent years, the scientific community has started to associate strength training with the prevention of chronic diseases, such as; type 2 diabetes, cardiovascular diseases, age-related sarcopenia, and the onset of osteoporosis.
What is 1-RM?
1-RM means one repetition maximum. It is the result of maximal or submaximal exercise testing aimed at determining the maximum force of a particular muscle group. It's a benchmark for determining the load to be used to develop a specific quality of force (power, maximum strength, endurance).
How does strength favor ADLs?
The activities of daily living (ADLs) are the range of motor activities that allow you to live independently. Stimulating strength has a positive effect because increasing maximum strength reduces the force needed to perform common activities and helps to reduce fatigue.
Why is it necessary to warm up before exercising?
Strength exercise is a motor activity that's performed in a short time, and engages muscle groups intensely for just a few moments. Just like a car, even the muscles need to be warmed up properly before starting an exercise session: This will allow for greater performance and fewer complications caused by excessive stress while you're still ‘cold’.
Does strength reduce the risk of falls?
Yes, exercise stimulates many components of balance. Strength exercise, in particular, stimulates the strength of the muscles around the knees. This helps increase stride length and walking speed, which in turn can reduce the risk of falls.