Last Updated on 05/09/2024 by Arun jain
A personal trainer who works with older people shares her biggest tip for staying strong and healthy for as long as possible: strength training.
In addition to helping us live longer, “strength training will help you achieve a better quality of life,” Lorraine Hurstwhose oldest client is 96, he told Business Insider. Hurst’s tip comes amid growing interest in longevity, as the average life expectancy of American adults has increased. 76.4 years in 2021 to 77.5 in 2022.
muscle mass A natural decline begins in our 30s and 40s. So strength training helps maintain capacity Exercise daily It seems like second nature when we’re younger, said Hurst, author of “North of Forty,” a book about inspirational older athletes. It includes getting in and out of chairs.
Strength training has other benefits, too: A 2022 study published in the British Journal of Sports Medicine found that participants who did 150 to 300 minutes of Cardio with weight lifting They were 41% less likely to die from any cause than their more sedentary peers once or twice a week.
Here are Hurst’s tips for turning her advice into action.
Keep good form and lift enough weights to challenge yourself
Hurst said learning how to lift weights safely is important to avoid injury. She advises working with a trainer who can monitor your form and recommend different exercises based on your individual needs and abilities.
Hurst also said that people should use weights that are challenging enough to really work and build muscle. Personal trainer Luke Worthington previously told BI that people need to do 12 to 15 Reps of each exercise to build muscle.
“You don’t have to be Superman,” Hurst said, “but if you’re using a weight that weighs nothing, it’s not going to do much.”
Finally, she asked to work all muscle groups. BI had informed earlier Full body workouts which can hit all muscle groups, as well as “Workout splits” which gives time to different parts of the body to rest.
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