A partir dos 18,
the only way is down, como é sabido. Bem-vindo ao clube. Mas há exercícios para todas as idades para de alguma forma compensar a perda "programada" de massa muscular e força.
Algumas ideias para ganhar força em todas as idades:
How to build strength at any age
Ages 35-60
(...) this is the period when you are most likely to put on weight, as your metabolism slows, and your job becomes more sedentary.
"Start with some
fast-walking, 20-30 minutes twice-three times per week to get some fitness. Progress to a gym membership and consider hiring a personal trainer to get you back into doing the right exercises for you.
Spin classes, Zumba, and veterans sports are all good at this age for strengthening the body. Be aware of early
onset arthritis. Gentle exercise will help maintain joint flexibility and muscle strength, helping to minimise the onset of
joint stiffness and osteoarthritis."
Ages 60+
Exercising when you're over 60 is tougher, as
the muscles will start to atrophy (waste away) if you don't use them. (...).
"One of the easiest ways to
strengthen the legs is to balance. Stand on one leg for two minutes, and use a wall or table for support. Repeat twice each side and do this once per day. If you can comfortably perform this exercise, try doing it with your eyes shut for 2 minutes holding on to a wall for support. Balancing is fantastic to build strength in the thighs, buttocks, calves and also helps core strength. Strengthening exercises such as body weight exercises and resistance exercises are a great way to improve bone density, and muscle strength.
This has two benefits when it comes to falling. First having strong muscles will help prevent falls. Second, having strong bones will help prevent a fracture if you were to have a fall."
The most common fracture sites are the wrist, hip and spine, all of which are very common in the elderly. Indeed, it's thought that roughly one in three over 65s suffer a fall each year - previously estimated to cost the NHS £4.6 million a day. With this in mind, prevention is key."
(...)
2. Strength train
Don't be afraid to strength train. Strength training can involve body weight exercises to start with. It might be as simple as a
press-up against a wall, or a sit-down squat on a chair. As you progress, body weight exercises can become more challenging like performing a kneeling press-up, or a plank, and you don't even need a gym."
