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stranger 21-04-2020, 16:10 Просмотров: 494    

Increasing muscle mass after the age of 35 is not an impossible undertaking. This is why it is actually, from a physiological point of view, the best age to do it


Let's start from an absolute truth: the 30 years are not the new 20, at least as regards exercise. Finding out how you can increase muscle mass from the age of 35 is a complicated job. Several studies, such as the one conducted by the Faculty of Medicine and Surgery at the University of Toronto in 1998 entitled Aging and Exercise, have come to the conclusion that man from a muscular point of view reaches its peak around the age of 25. From then on it worsens or, at best, remains stable for the next decade.


As in any rule, however, there are exceptions. The study cited also contains other conclusions: both the strength, the flexibility and the oxygen consumption of an active person of 65 years can be better than those of a sedentary person of 25 years. Therefore, giving up exercise for ages is never a good idea to get injectable steroids. This confirms that it is always a good time when we start having healthier habits.



Metabolism, the key element


Basal metabolism is a fundamental element in the aging process. This is the amount of energy the body needs to stay alive, even at rest. To support the muscles, we use most of the calories necessary for our vital exchange. Therefore, the higher their mass, the greater the energy consumed. The trouble is that starting from the age of 30, the human body loses between 3% and 8% of the muscle mass every ten years and, consequently, the metabolism slows down. Research concludes that, at the age of 80, we lose on average 30% of the muscle mass we had at 20 years old. It is a phenomenon called sarcopenia, a loss of muscle mass and strength on which the sense of weakness connected with advancing age depends.


Physical strength improves at 30


If we take physical strength into consideration, we realize that a phenomenon similar to muscle mass occurs with an important difference: the decline takes longer and in addition, the thirty-year-old has an advantage over the younger ones. The fullness of male physical strength manifests itself during the thirty years and not before, even if time naturally demands its part. Strength is lost with a progression of about 1.5% every year after the 50th year of age and 3% after the age of 60. This process has a double incidence of men compared to women since they usually have greater muscle mass.


Aerobic capacity in decline


Oxygen consumption follows a path similar to that of muscle mass. Between 25 and 65 years, the reduction is about 5 ml per kilo of weight and decade. After 65, this loss accelerates. The worst thing is that in this case the phenomenon, apart from a very slight improvement, also occurs for athletes who maintain their training volume.


However, it should be considered that this same process occurs in most cases before if you stop exercising. Therefore, playing sports is good for your health and allows you to blow out more candles on the cake. There is a time during one's 30 years when, if nothing is done to remedy it, fat will begin to accumulate in the abdominal area. As recognized by the Spanish Heart Foundation, it is not simply an aesthetic problem but, above all, a health problem. Excess fat in this area of ​​the body multiplies the risk of cardiovascular disease by two.


For all these reasons, our behavior must change according to the advancing age. From the age of 35, some differences are noticeable: it can be a little more difficult to finish a HIIT (High-Intensity Interval Training) and the abdominal fat will last longer than before. You will probably need to make more effort to get the same results as before. The important thing is not to lose hope because you always have time to recover muscle mass. You have to take advantage of being at the best age to develop your strength.


Before starting we must not forget that every person is different. We all have different needs, qualities and objectives and therefore training programs must always be studied and programmed with the supervision of a professional. However, there are some general guidelines to know how to increase muscle mass: here is a program that summarizes them according to the opinion of Jesús Cecilia, personal trainer from Barcelona.



P training program to increase muscle mass from 35 years


Heating


10 minutes of regular running on a treadmill.


Bear crawl or bear pass (path of about 10 meters to be repeated 3 times).


Alternate forward leg raises (5 per leg).


Rotations of the arms forward (10 repetitions) and backward (10 repetitions).


Recommendations


In all descending series, increase the weight slightly. Rest for one minute between each set.


Day 1 - Chest and biceps


Bench Press: 12-10-8-6 reps.


Inclined press: 12-10-8-6 repetitions.


Openings on the chest with dumbbells: 15-12-10-8 repetitions.


Concentrated curl: 12-10-8-6 reps.


Dumbbell Curl: 21 super 21 biceps divided into 7-7-7 repetitions without rest between sets.


Hammer Curl: 12-10-8-6 reps.


2nd day - Back and triceps


Dominate bug: 4 series.


Rowing with dumbbells: 12-10-8-6 repetitions.


 


Rowing machine: 12-10-8-6 reps.


Dumbbell triceps: 12-10-8-6 repetitions.


Diamond push-ups: 10-10-10-10 reps.


Parallel stress relief: 10-10-10-10.


3rd day - Legs and shoulders


Leg extension machine: 12-10-8-6 reps.


Squat with bar: 10-10-10-10 reps.


Calf lift: 12-10-8-6 reps.


Military press: 12-10-8-6 repetitions.


Lateral raises: 12-10-8-6 reps.


Frontal lifts: 12-10-8-6 reps.


 




 

 



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