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The Importance Of Strength Training For Healthy Ageing

Train your muscle to train your health! It is the message that everyone should be aware of.

There is a notable increase in the prevalence of diseases of aging, such as sarcopenia (muscle loss). It is defined by the European Working Group on Sarcopenia in Older People (EWGSOP) as a 'syndrome' characterized by progressive and generalized loss of skeletal muscle mass and strength with the risk of adverse outcomes such as physical disability, poor quality of life, and death. Aging is also associated with it.

The causes of aging are complex, and a variety of common processes have been implicated in multiple tissues as being involved in driving the decline in function seen with increasing age. Some potential factors implicated in the functional decline of muscle include programmed cell death, oxidative stress, alterations in protein turnover, inflammation, hormonal dysregulation, and mitochondrial dysfunction.

Mitochondrial dysfunction and muscle atrophy are one of the causes and characteristics of premature aging. One of the factors that contribute to improving this mitochondrial dysfunction is resistance training.

When we talk about strength training and weights, we think of merely an aesthetic component, forgetting that this component is a simple consequence. The reality is that strength training entails a healthy hormonal and nervous environment important for short and long-term health. The musculoskeletal tissue possesses remarkable plasticity in response to repeated stimuli, such as resistance training.

The most important principles of exercise training that must be followed are:

• To apply an overload: the positive adaptation occurs only if the actual training load overcomes the habitual level.

• Specificity and individualization: all exercisers are different based on training experience and genetics (even in the same age range).

Periodization: training load (e.g., intensity, volume) must vary over time to avoid accommodation.

Inactivity in adults causes a loss between 3% to 8% of muscle mass every decade, accompanied by a decrease in resting metabolic expenditure, increased fat, increased risk of metabolic syndrome, diabetes,

Working strength in a programmed, progressive, and adapted way produces benefits at all levels, associated with a better quality of life and therefore, healthy aging.

- Improve insulin sensitivity