The Benefits of Muscular Strength
Achieved functional improvement: Essentrics enhances life skills by employing exercises such as reaching, twisting, pulling, and lunging. With this boost in strength and vigor, one is also able to actively engage in taking care of the children or taking up hobbies such as gardening, golfing and hiking.
Feeling great body and soul: Strong muscles enhance our body and emotional health. We are able to make decisions, relate with people, enjoy feeling confident and experience less stress, better sleep and greater overall wellbeing. Essentrics keeps us mentally active and does so even more by engaging our body and brain.
Increase healthspan: Strength and the lifestyle that comes with it should be part of every decade. Essentrics can be done by everyone at any level of strength starting with novices and even those who need training for their upcoming pickleball match. We all know how lower limb stiffness limits mobility and slows down balance, so with age balance and connective tissues should be strengthened. The results are, of course, lower risk and severity of chronic diseases: heart, insulin sensitive, osteoporosis, senile pains and greater energy.
Staying Strong Through The Years
20s & 30s
During this phase, the body is optimally prepared for muscle toning and growth, thanks to its effective repair and replacement mechanisms. Muscle fibers experience rapid growth and activation, leading to an increase in strength. Our basal metabolic rate (BMR) rises with the increase in muscle mass, allowing us to burn calories even while at rest. This enhanced strength also reduces the likelihood of injury, enabling participation in a variety of sports and recreational pursuits.
Furthermore, resistance training contributes to a healthy metabolism and hormonal balance. It is particularly beneficial for pregnant women, as it lowers the risk of excessive weight gain, gestational diabetes, and postpartum depression.
A valuable suggestion: Harness the power of visualization to engage your mind! Imagery such as “pushing a piano” or “cleaning sticky windows” can effectively activate the appropriate muscles and resistance. Pay close attention to the instructor’s guidance and avoid hurrying through the exercises. Ensure that your muscles receive the focus they require.
40s & 50s
At the age of 40 and beyond, individuals experience an annual decline in strength and power ranging from 3% to 5%. The adage "use it or lose it" applies sooner than many anticipate.
Engaging in strength training during this period is particularly advantageous, as it helps maintain an active metabolism through increased muscle engagement. Essentrics can effectively address the sedentary behaviors that often infiltrate our daily routines, such as prolonged desk work, commuting, and excessive screen time, all while being time-efficient.
For women experiencing menopause and a decrease in estrogen levels, resistance training is essential for promoting muscle growth and alleviating menopausal symptoms, which may include bone density loss, night sweats, insomnia, mood fluctuations, and persistent abdominal fat.
A valuable suggestion: Recognizing your busy schedule, consider this weekly plan! Strive for 30 minutes of moderate exercise each day. Our Ages Toning challenge serves as an excellent starting point for establishing this daily movement routine, enhancing cardiovascular fitness and building muscle strength.
60s & 70s
Muscle deterioration due to aging is not a foregone conclusion. It remains possible to enhance both strength and endurance during this phase of life. Engaging in strength training contributes to increased bone density, alleviates discomfort, and fosters independence. Importantly, enhanced muscular strength aids in improving balance and reducing the risk of falls, thereby ensuring stability and security. Additionally, it positively impacts cognitive function, boosting executive skills and memory retention.
A key recommendation is to focus on maintaining proper alignment and technique, particularly regarding knee positioning during exercises such as plies and lunges. It is crucial to avoid any movements that induce pain; modifications can be made by reducing speed, incorporating rest periods, or limiting the range of motion.
By adopting strength training, you empower yourself to lead the life you desire, ensuring strong bones, healthy joints, and a mobile body. This practice is essential for your fitness journey and significantly enhances overall health. It is important to recognize that it is never too late—or too early—to begin developing and sustaining muscle strength throughout your healthspan with Essentrics.
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