Q. I find exercising outside in the fresh air a lot more rewarding these days than driving to the gym. However, what concerns me at my age (54 years), is the loss of muscle mass. I would like to know what I could do at home or what sort of
exercises I need to do to build muscle without having to go to the gym. I do own weights, however I don't know how to work the bigger muscle groups (eg the thighs and abdomen) to get the greatest return.
- Katherine
A. Muscles get stronger through their response to strain. Too much strain, and you'll tear your muscles, tendons, and ligaments. Too little, and they won't respond.
Studies suggest you get the most "bang for your buck" by doing a single set of resistance training with the heaviest weight you can lift 10 times.
I'll reiterate that last bit: you need to use a weight that is sufficiently heavy to work your large muscle groups, not just little hand-held dumbbells that make your biceps tired.
Gyms are great for their multitude of machines and weights, but all you really need to reverse sarcopenia is a barbell and some weight plates. Any weightlifting book or website will describe correct technique and muscle-specific exercises.
Aim for slow movements, good posture, and steady breathing. Focus on the largest muscles: those in your thighs and buttocks (squats), abdominals (sit-ups with weights held against your chest), and chest/shoulders (standing rows).
Keep adding weight (but not repetitions) as you grow stronger. The time commitment is minimal, maybe 15 minutes twice a week. The benefit will be more calorie-burning muscle, less fat, and fewer osteoporotic fractures thanks to denser bones. Keep up with your aerobic exercises for you heart health, and you'll be set.
Gary Payinda MD is an emergency medicine consultant in Whangarei.
Have a science, health topic or question you'd like addressed? Email: drpayinda@gmail.com
(This column provides general information and is not a substitute for the medical advice of your personal doctor.)
Q. I find exercising outside in the fresh air a lot more rewarding these days than driving to the gym. However, what concerns me at my age (54 years), is the loss of muscle mass. I would like to know what I could do at home or what sort of
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