 life at...40 something
Still Flexing
After All These Years
By Jeffrey Poplarski, D.C., C.C.S.P.
Popeye, the muscle-bound cartoon character had the right idea: lift weights, eat the proper foods and you’ll build bulging muscles. His skinny, weakling “goil” friend Olive Oyl was another story.
Maintaining muscle mass as we enter our forties is important and simple to do. Invest in resistance weight training, adhere to a nutritional diet NOW and you’ll have defined muscles into your later years—or you may face age-related changes in the neuromuscular system that cause a human condition called sarcopenia—the loss of muscle strength and function. Two factors, age and inactivity start the atrophy of muscles. Fortunately, it can be reversed. To begin, map out a regimen, keeping a journal of your weekly workouts. Mark three days a week for strength training, which should consist of 30-minute weight-training sessions three times a week, focusing on the major muscle groups (chest, shoulders, back, legs and arms). Lift three sets of eight to 12 repetitions for each group. Free weights such as dumbbells and barbells, resistor bands or hydraulic machines offer the best workout with marked results on the major muscle groups.
Diet and weight training go hand-in-hand. Protein-dense food will provide a variety of amino acids, which are known to build muscles and are credited with muscle regeneration. Moderation on intake, variety and balance of proteins is the mark you want to strive for. Whey protein is a great source of branched chain amino acids and has been labeled as one of the best sources for muscle building.
To maintain a healthy lifestyleas you age, it is vital to focus on your muscles now, because muscles equal strength, and strength keeps you active and functioning properly.
Jeffrey E. Poplarski, D.C., C.C.S.P. is a sports chiropractor in Amityville and a professor at Farmingdale State College teaching sports nutrition.
Are You
Drinking Enough?
What is your body’s principal chemical component? Water! And on average, it makes up more than 50 percent of your weight.
Muscles are made up of 73 percent water. While exercising, water becomes a vital component because it helps regulate body temperature and absorbs excess heat. Water also helps lubricate joints and remove body waste (lactic acid buildup which creates muscle soreness after a workout).
Under normal circumstances the Institute of Medicine advises that women should drink 2.2 liters a day and men about 3 liters. So, while on an exercise program the recommendation is to weigh in before and after working out. For every pound lost during the workout, 2 1⁄2 to 3 cups of additional water is recommended to rehydrate the system.
—Poplarski |
