I'm a 41-year old woman. Until I was 30 I could eat whatever I wanted and not gain an ounce. Now I exercise every day, eat healthy foods, and eat smaller portions, yet my weight keeps drifting up. I never had a tummy, now I do. What's going on? Hasmy metabolism slowed down? - S.B. Last week, SB, we discussed the loss of muscle mass that occurs with advancing age. This week we'll discuss the solution: weightlifting.
Weightlifting builds muscle mass and is effective in reversing sarcopenia. And the older you get, the more important it becomes, not just to increase muscle mass but also to strengthen bones.
Studies have shown that one quick set of 10 repetitions is optimal for building muscle mass. Just figure out the maximum weight you can lift 10 times and lift it. No fancy regimens, no need for multiple sets, nothing complicated. For your average non-competitive weightlifter one set of 10 repetitions at your maximum weight does what you want: it fires up your mitochondria and strains your actin-myosin chains enough that your body assembles more of them. The furnace not only gets stoked, but it actually grows larger, ready to burn even more fuel (or chocolate, as the case may be.) When you lift weights, work hard on the biggest muscle groups to get the greatest return: buttocks, thighs, abdomen, back, shoulders/chest. Don't worry about smaller muscle groups like your biceps and calves unless you're in this for looks rather than health.
Dr Gary Payinda is an emergency medicine consultant in Whangarei.
If you have a science or health topic or question you'd like addressed, email drpayinda@gmail.com
(This column provides general information and is not a substitute for medical advice from your doctor.)
