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Some simple daily exercise movements can dramatically increase muscle mass and function, even in the older ones. This, in turn, reduces the risk of fall accidents, bone fractures and premature death. And no expensive exercise equipment is required.
"We can see that even the aging human body is responding well to exercise." According to Peter Nordström, professor at Umeå University, the effects on muscle mass can be important for a longer life and in better health.
I have to use my own body as a load
In a randomized clinical trial, researchers followed 70 people over 70 with low muscle mass. The half-group was following a ten-week training program, while the other half continued to live as usual.
The training consisted of simple exercises in which the body was used as a load, which gradually increased with additions in the form, for example, of backpacks with weights. The group also received a small protein supplement in the diet in the form of nutritional drinks.
Increased muscle mass
During the follow-up, it was found that the exercise group had increased its average muscle mass by 1.2 kg and reduced its fat mass by half a kilogram compared to the control group. There were also some minor differences in how the groups handled some physical tests.
"The effect may seem lower in kilograms, but it's not a diet, but a strengthening of the body by replacing the fat against the muscles," says Peter Nordström.
The study is published in the scientific journal JAMDA.
L & # 39; section:
Effects of resistance training on functional strength and muscle mass in 70-year-olds with pre-sarcopenia: randomized controlled trial
Contact:
Peter Nordström, Department of Social Medicine and Rehabilitation, [email protected]
Sanna Vikberg, Department of Public and Clinical Medicine, Occupational and Environmental Medicine, [email protected]
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