Muscles - Use Them or Lose ThemFeb 15, 2022
Did you know that If you aren’t actively working on strengthening your muscles you are losing them?
Imagine yourself at 75.
Who do you want to be? How do you want your body to feel? What kind of freedoms do you want to have? What do you want to be able to do?
Many of us plan to retire at 65 with the dream of enjoying our freedom and exalting in the life we’ve worked so hard to create.
However, many people, by the time they reach retirement age, find themselves in a place where their bodies are not on board with the plan.
They have joint pains, muscle weakness, movement issues, or chronic health issues that hold them back from truly being able to enjoy the life they desire.
Studies show that after 30, you start losing muscle mass.
😮 YES! 30 years old 😮
🚶♂️ Walking is great, but it is not enough. 🚶♀️
When you want to retire, you may end up with sarcopenia (age related muscle loss). You are too 👨🦽weak and frail to live the vibrant life you dreamed 🚢🍾
Instead you are watching life pass by from a chair in front of the TV. 📺🪑
To ensure you have the life you DESERVE, incorporate resistance training at least once a week into your fitness plan.
2 MOVEMENTS TO START:
Form and tempo are key - for each of the two moves, start by lowering your body for a count of 2 and return to the starting position using a count of 4. Continue to do this until you can’t do one more. When the number gets above 12-15, progress to the next level.
If this is a new move for you, start by doing pushups against the wall.
- Stand at an arm's length away from the wall and place your hands slightly below shoulder height on the wall.
- Bend your elbow until your nose nearly touches the wall (desk or floor). Your elbows should bend to a 90 degree angle. (It is ok if your elbows either flair out or if they stay tucked in. If they are tucked next to your body, you activate the triceps as well).
- Push back to the starting position.
- Progress to doing this same move using a table, desk or chair, then move to doing push ups on the floor. Once on the floor, you can do pushups on your knees and progress to doing pushups on your toes.
- To continue the progression, you can go slower than the 2/4 count, you can pause at the bottom of the pushup for a count of 2 then slowly push back to the starting position.
- *Form tip* Whether you are standing at the wall, doing pushups against your desk or the floor, think about tucking your pelvis slightly. This will prevent any dipping in the low back.
BODYWEIGHT SQUAT PROGRESSION:
If this is a new move for you, lower your body to a depth that is comfortable for your knees and hips.
- Start in a standing position with your feet hip distance apart and your toes slightly out.
- Keeping your back straight, bend your knees and push your butt back like you are sitting in a chair. (Your upper body will counterbalance by coming forward, but work on keeping upright as much as you are able.)
- It is ok to lightly hold onto something for balance or to have a chair as a safety net. Do not use your hands to help you push up from the lower position and do not bounce your butt off the chair. This is cheating 👀👈
- To progress, you can go lower as your joints allow. You can go slower than the 2/4 count, you can pause at the bottom of the squat for a count of 2 then slowly push to stand or you can hold dumbbells in each hand.
- *Form tip* Again, think about tucking your pelvis and not arching your low back as you lower into a squat position.
Maintain muscle mass💪
Strengthen joints and tendons🧬
Maintain bone density 🦴
Retirement might seem like a long time away, but imagine all the health benefits you will acquire ALONG THE WAY:
Resistance training is shown to increase longevity 🐣
Resistance training is proven to have anti-aging benefits 👶
Resistance training will help increase your metabolism so you can enjoy more of the foods you love while not stressing over your waistline
IT IS NEVER TOO LATE TO START!
Whether you’re 30 or 60,
(yes, I have helped people in their 60’s increase their muscle mass) 👵👴
The time to start firming your foundation is NOW.
“If I knew I was going to live this long I would have taken better care of my body” - John B. age 74
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