Today, strength training is recognized as a measure to prevent accelerated aging and a tool for rejuvenation.
Benefits of this type of exercise:
- Improved elasticity, structure and density of the skin.
- Expression of genes related to the extracellular matrix, which produces an increase in cells that produce collagen (fibroblasts).
- Stimulation of proteins responsible for building and strengthening connective tissue.
From the age of 30, the body begins to lose around 3% to 8% of muscle mass for each decade lived. This percentage increases significantly after the age of 60. There is also evidence of a shortening of the muscles, which is reflected in the lack of flexibility and in the postures that are adopted as we age.
The secret then is to take care of and strengthen the muscle mass that we have, as well as to continue forming new muscle mass.
Another key aspect that deteriorates is the mineral density of the bone system, which begins to decrease in middle age and predisposes to fractures and osteoporosis.
This complex process that the bones experience is called osteopenia. It is well known that multiple causes intervene in it, mainly hormonal, but the important role played by the lack of strength training is also undeniable.
This type of training constitutes an effective measure for the prevention and treatment of osteopenia and osteoporosis.
By strengthening the muscles, our bones are forced to strengthen themselves, activating the mechanisms of calcium storage, absorption of other necessary minerals and a true general metabolic activation. This ultimately leads to strengthening the entire musculoskeletal system of the body.
Another very important aspect is the positive impact of exercise on delaying cognitive decline in people, as well as its protective effect in preventing dementia.
General advice:
Ideally, you should opt for a workout, ideally prescribed and/or guided, that combines the work of several joints and muscles at the same time. For example, deadlifts or squats.
It is key to have professional advice from sports medicine so that the person in charge of supervising the exercise plan to be executed takes special care of the particularities of each patient; especially if they have a history of musculoskeletal injuries, osteoporosis or advanced age.