We had friends over for dinner Sunday night, one couple, escaping winter on the east coast, brought up the subject of facing change. In their mid-sixties, he has taken mandatory retirement from a firm he thought he would continue with until he dropped. “I never thought about retiring,” he told us, ” and truth be known, I don’t know what to do with it, I’ve always worked.” There were the usual jokes about staying out from under his wife’s feet, and getting a hair transplant and a Harley but the reality of his dilemma struck home. All six of us at the table were of the generation not quite young enough chronologically to be declared “Boomers” but certainly not old.

Once we reach our late twenty’s our muscle tissue begins to deteriorate at a rate of about one half pound per year until reach the age of fifty. After the age of fifty this rate doubles. If we are not performing strength training exercises on a daily basis all of our muscles will diminish and weaken, and our bones will become thin and brittle. The aging process makes movement and other activities more difficult so people stop the activities, however this inactivity will hasten the downward spiral and speed up the decline of your overall health and wellness.

People who are inactive throughout their lives will lose half the muscle they had at thirty years old by the time they reach seventy. It is vital for our daily living and independence as we become older to avoid muscle tissue lose. If muscle tissue is not properly exercised then you will become more disabled and will eventually become immobile, not even able to get up from a chair without help.

When your body loses muscle tissue there is a marked drop in your metabolism. Metabolism is your body’s engine and regulates how your body stores fat and distributes your caloric intake. So many people with muscle loss and slow metabolisms end up with ‘middle aged spread, that’s why most people gain more weight as they get older.

Most people over thirty add ten to fifteen pounds of body fat every decade. If you combine the loss of muscle and the gain of body fat elderly people end up in a debilitating situation. The ‘composition’ of their bodies will change in undesirable conditions and can lead to increased risk of disease and other illnesses along with being physically immobile.

Without proper exercise between your twenty’s and eighty’s 35% to 50% of our muscle mass can vanish. Leg muscles begin to deteriorate around the age of thirty and continue throughout the rest of your life. This decrease in muscle mass will be noticeable in a mirror because your leg will look thinner. Loss of muscle affects your body and overall health. This reduces the fat burning potential, creates fatigue issues, weakens your immune system and causes a host of other issues.

Exercise is an important activity to help you stay young and fit but not all types of exercises are intense enough for your body to create the “good” hormones. Low intensity activities like walking or a leisurely bike ride can increase your heart rate but will not release those special ‘fitness’ hormones that create metabolic efficiency, reduce the signs of aging, and help your body lose fat.

To release these hormones you need to engage in a routine strength training program. Short sustained anaerobic exercises, like weight training or interval training, create an oxygen deficiency in your muscles which change your body from a carbohydrates burning machine to a fat burning machine.

Weight training exercise is known to increase your metabolism and keep it elevated for days after completing your exercise program. Of course this depends on the intensity level, but essentially your body will continue burning fat after you have finished exercising. So when your muscles contract and then relax through multiple sets of strength training, your body is stimulated to produce significant amounts of growth hormones that will repair and renew your tissues and keep you younger longer

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