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Źródło: https://www.bbc.com/future/article/20260612-how-to-start-strength-training-to-stay-healthier-as-you-age

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Health fitness mental health exercise

How weight lifting can help you stay healthier as you age

How weight lifting can help you stay healthier as you age

All exercise helps you live longer, but strength trainingtrening siłowy helps you live better – here's how you can get stronger.

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If you watched me carry my shopping into the house the other daypewnego dnia / kilka dni temu, you'd have caught me behaving a little strangely. Clutchingkurczowo trzymając a two-litrelitr bottle of water in each hand, I started doing squatsprzysiady. 

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It's part ofto część / element my missionmisja, zadanie / cel to introduce morewprowadzać więcej / zacząć częściej stosować strength trainingtrening siłowy into my day-to-daycodzienny, na co dzień life.

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And there's good reasondobry powód why I should. When it comes to staying fitutrzymywanie dobrej formy, my circle of friendsgrono przyjaciół tend tomieć tendencję do; zwykle focus on cardiocardio; trening wytrzymałościowy. We count our steps, track our runsśledzić swoje biegi; monitorować treningi biegowe, cycle at the weekendw weekend. Some of us even enter the occasionalokazjonalny; sporadyczny half-marathonpółmaraton or triathlontriathlon.

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But while aerobicaerobowy; tlenowy exercise like this can keep you healthy and help you live longer, experts say that adding indodawanie; włączanie strength trainingtrening siłowy can ensurezapewnić; zagwarantować you live a better quality of lifejakość życia as you age.

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"Strength is the neglectedzaniedbywany; pomijany siblingrodzeństwo; brat lub siostra at the health dinner table," Stuart Phillips, a researcherbadacz; naukowiec in muscle physiologyfizjologia at McMaster University, Canada, tells me.

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With that in mindMając to na uwadze, I've been looking intobadać, sprawdzać the benefits of resistanceopór trainingtrening and how best to add some into our lives.

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When it comes tojeśli chodzi o strength trainingtreningtrening siłowy, also called resistanceoporowy; opór trainingtrening, the biggest health gainskorzyści, zyski come when you are just starting outzaczynając od podstaw / na początku nauki compared to doing nothing at allnie robienie absolutnie niczego, says Jess Gorzelitz,an epidemiologistepidemiolog at the University of Iowa. "The riskiestnajbardziej ryzykowny / najbardziej narażony group are those who do nothing… That's a big message for people who are new to this."

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Initiallypoczątkowo, na początku, you should aim fordążyć do, celować w two sessionssesje, treningi, zajęcia per weekna tydzień, lastingtrwający between 20 to 30 minutes each, says Phillips. He suggests doing any of the followingktórykolwiek z poniższych with several repetitionspowtórzenia in a set and repeating the set two to three times:

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As you traintrenować się more you can look to increasezwiększyć the amount you do to get further benefitsdodatkowe korzyści. If using your body weightmasa ciała feels too easy for certain exercises such as squatsprzysiady, you can considerrozważyć adding some light weightslekkie ciężarki.

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You don't necessarily need to set foot inpojawić się w; wejść do a gym or any special equipmentsprzęt to start resistanceopór; trening siłowy training. (BBC Sport explains how to work outćwiczyć, trenować at home without equipmentsprzęt.)

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Gorzelitz, who is a powerliftertrójboistka siłowa herself, says we can easily do bodyweightz masą własnego ciała squatsprzysiady using a chair. A couch or bed can help us to practice sitting down and standing up in a controlled mannerw kontrolowany sposób, whilst householddomowy; gospodarczy items like cans of food or bottles of water can be used for bicep curlsuginanie ramion na bicepsy.

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For those who do visit the gym, Gorzelitz recommendszaleca focusing onskupiając się na the following "big threetrzy najważniejsze ćwiczenia" movementsćwiczenia / ruchy that targetangażować / nastawiać na the entire bodycałe ciało:

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She also suggests trying shoulder presseswyciskanie nad głowę as "your back can never be strong enough". Back strength is keysiła jest kluczowa for posturepostawa ciała, preventingzapobieganie back painból pleców and improving spinekręgosłup stabilitystabilność. (Watch the video below to find outdowiedzieć się why squatsprzysiady can also give your brain an unexpected boostzastrzyk; poprawa.)

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If your workout feels too easy, simply add more resistanceopór; obciążenie (w ćwiczeniach), repetitionspowtórzenia or additional setsserie (ćwiczeń), because over timez czasem as we build strength, our body will adaptdostosować się to challengewyzwanie. "That does not need to be dramaticdrastyczny; wyraźny. Small incrementsmałe przyrosty; niewielkie stopniowe zmiany repeated over months are where the magic lives," says Phillips. When you start outzacząć / rozpocząć, you may only be able to hold a plankdeska (ćwiczenie) for less than 15 seconds, for example, but you'll graduallystopniowo be able to increase this as you get stronger.

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The level should feel challengingwymagający but still manageabledo opanowania; możliwy do wykonania, adds Phillips. "You do not need to crawl out of the gym like a wounded animaljak ranne zwierzę. Progress gradually," he says. It's better to be consistentkonsekwentny; regularny than try to do too much. If you do lose motivationmotywacja, remember that as with all exercise advice, small burstskrótkie serie; zrywy are better than none.

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Regular muscle strengthening exercisećwiczenia wzmacniające mięśnie will give you a better chance of living longerżyć dłużej. It can also lower your risk of cardiovascularsercowo-naczyniowy disease, cancer, diabetes and prematureprzedwczesny death, according towedług a large review of studies. It found that just 30-60 minutes per week of muscle strengthening activities was linked topowiązane z a 10-17% reductionzmniejszenie in all-causewszelkich przyczyn mortalityumieralność.

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Health benefits increase when we do more according to another large recent studyniedawne badanie, which found that 90 minutes to two hours of resistance trainingtrening oporowy per week reduces the risk of an early deathprzedwczesna śmierć by 13%. And those who do both resistance trainingtrening oporowy and cardiocardio, trening aerobowy have a 58% lower risk.

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"A simple way to put itmówiąc prosto is this: aerobicaerobowy, tlenowy fitness likely helps you live longer, but muscle strengthsiła mięśniowa helps you live better while you are here. Ideallynajlepiej, optymalnie, we want both," says Phillips.

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We benefit whatever age we are, research shows. Gorzelitz has found that adults aged over 70 who took part in regular weight trainingtrening siłowy had a lower risk of dyingumieranie compared to those who did none. "In particular as we age, we can see improvementspoprawy, usprawnienia in functionalityfunkcjonalność, sprawność działania, physical functionsprawność fizyczna and muscle massmasa mięśniowa," says Gorzelitz.

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Building extra muscle gives you reservesrezerwy, zapas for when you get olderstarzeć się, says Phillips. "When illness, injury, surgery or ageingstarzenie się arrives, and they usually do, you want more in the tankwięcej zapasu sił / energii. I think of resistance trainingtrening oporowy as a pension contributionskładka emerytalna for your future selftwoja przyszła wersja / przyszłe ja," he says.

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There are mental health benefitskorzyści dla zdrowia psychicznego too. Gorzelitz says that going to the gym provides her with a clarityjasność umysłu; przejrzystość and calm. "It's the releaseuwolnienie; rozładowanie of getting to the gym and working outćwicząc; trenując a lot of physical tensionnapięcie and anxietylęk; niepokój."

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The key, say both Gorzelitz and Phillips, is to find exercises that you can do easily and fit in withpasować do / dawać się pogodzić z your day-to-day lifecodzienne życie.

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With that in mindmając to na uwadze, as I already do plenty of cardiocardio, trening wytrzymałościowy, I can now be found doing the plankdeska (ćwiczenie) and some squats before my morning coffee or between meetingspomiędzy spotkaniami. I aim to increase this graduallystopniowo and know my future selfmoja przyszła ja / moje przyszłe ja will thank me.

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*Melissa Hogenboom is a seniorstarszy rangą / wyższy stanowiskiem health correspondentkorespondent / korespondentka at the BBC and author of Breadwinners and The Motherhood Complex. She is melissa_hogenboom on Instagram. 

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