TOKYO — Here's the message from Dr. Marcas Bamman, a physiologist with decades of research into aging who preaches the benefits of weight-resistance training for those who are getting up there.
Of course, there are biological limits. But Bamman says the bulk of age-related decline in strength, flexibility and endurance is behavioral — putting too few demands on the body, not too many. Then find a gym. Larger gyms offer a social component with things to do on a day off from weight training. And Bamman suggests getting a trainer.
“We need more rigorous certification of trainers,” he said. “The problem is that you can go online tonight and pay $50 and get some certification as a trainer.”Bamman suggests resistance training twice a week. Three times is even better, and he recommends non-weight-training days in between. For instance, work out on Monday, Wednesday and Friday, and let Tuesday and Thursday be days of rest.
Bamman says machines are better for beginners, but free weights — barbells or dumbbells — may be more effective as you gain confidence. "But the strength-training benefits for both sexes are really important. There are no sex differences in the ability to respond. In gaining muscle mass and strength in untrained people, men and women track the same.“I saw the men in the gym and thought I could do that, too,” she said, speaking at a municipal recreation center in Tokyo.Bamman cautions against pampering yourself and criticized even health care professionals "who baby seniors.” Of course, common sense is required.
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