The Importance of Keeping Muscles Over the Age of 50 for men and women
Forget ‘50 is the new 40’. 50 is the new 30, if Will Smith, Kylie Minogue and LL Cool J are anything to go by! The label of ‘past-it at 50’ belongs in the bin. But if you want that bright-eyed, happy and energetic feeling to continue in your 50s and beyond, one terrific medicine is weight-bearing exercise.
Our bodies’ reality in our 50s and beyond is all about muscle mass. Muscle loss (sarcopenia) comes naturally with age unless we work against it, and it can be debilitating.
Whether it stops you cutting your own toenails or heightens the risk of falls and fractures, it is best avoided.
Having too little muscle often comes with having too much fat on our bodies: that’s the picture for perhaps 80% of both men and women in their 50s.
This increases the risk of obesity, osteoporosis, type 2 diabetes, heart disease, stroke, arthritis, lower back pain, high blood cholesterol and numerous types of cancer. So, muscle loss is NOT GOOD.
But we have the antidote, to avoid (and even reverse) age-related muscle loss:
Our bodies’ reality in our 50s and beyond is all about muscle mass. Muscle loss (sarcopenia) comes naturally with age unless we work against it, and it can be debilitating.
Whether it stops you cutting your own toenails or heightens the risk of falls and fractures, it is best avoided.
Having too little muscle often comes with having too much fat on our bodies: that’s the picture for perhaps 80% of both men and women in their 50s.
This increases the risk of obesity, osteoporosis, type 2 diabetes, heart disease, stroke, arthritis, lower back pain, high blood cholesterol and numerous types of cancer. So, muscle loss is NOT GOOD.
But we have the antidote, to avoid (and even reverse) age-related muscle loss:
RESISTANCE TRAINING TEN WEEKS OF A CONSISTENT PROGRAMME CAN RESULT IN:
- INCREASE in LEAN MUSCLE by 3 pounds / 1.4kgs
- REDUCTION in FAT by 3.7 pounds / 1.7kgs
- RELEASED HORMONES: your own natural growth drivers that promote healthy muscle and bone mass.
- IMPROVED BRAIN FUNCTION with appropriate metabolic activity: you’ll be back to that cryptic crossword
- RECHARGED METABOLISM: resistance training increases energy use during exercise AND afterwards.
- IMPROVED BLOOD LIPID PROFILES: studies suggest weight training can increase strength, alter body composition, improve plasma lipids and enhance cardiovascular function.
- REDUCED TYPE 2 DIABETES RISK: via activity and getting BMI within bodyweight range.
- IMPROVED BONE DENSITY: strength training will substantially increase bone mineral density, increasing injury resistance, and decreasing your risk of breakages and fractures.
- IMPROVED SLEEP: studies showed long term resistance exercise “improves all aspects of sleep, with the greatest benefit for sleep quality”. Exercise might well be a useful non-pharmaceutical way of knocking up quality zz’ds!
Testimonials
TFC London helped me recover from a knee injury faster than I ever expected. Their personalized approach made all the difference!
The mobility training has been life-changing. I move better, feel stronger, and have far less pain in my daily activities.
Professional, knowledgeable, and genuinely caring team. I wouldn’t trust anyone else with my rehabilitation journey.
The best decision I made for my fitness and mobility. My performance has improved tremendously!
I have been training with Dean – about ten years now, and at least twice weekly. During that period, I seem to have doubled the weights on all the equipment used; so I can now be reckoned strong for my age – which is 82. This is impressive; and I owe it to your careful supervision.
“I’ve lost 11 kgs over 12 weeks with Dean. His style is unique – no macho pressure that has a contrary effect, just aware, continuous, courteous and focused attention to what I do every step of the way, to upping the exercises to reviewing the cardio or the diet regularly. Dean told me in our first session: “I don’t let people slide.” I was so grateful to discover this was true and had a direct effect on the results I was seeking. So from this experience I can say if you’ve decided to get that weight off that oppresses you, and decided to take all steps that are necessary, Dean is the trainer to teach you the training and diet patterns to get there.”
When I first came to see Dean, I could hardly do 5 mins walking anywhere. After only a few weeks training with Dean I have significantly improved, and can now do 30 minutes! Dean has tailored a programme, which absolutely suits my abilities and needs. Before I met Dean, for the last 9 yrs I could not even get up from the floor without help. Now, it is easy and I am able to get up and down on my own. There are many other things showing how I have improved while training with Dean. And I am thankful to him for that and would highly recommend him to anyone.
I have been working with Dean for 3 months and am fitter and stronger than I have been for twenty years, and slimmer too. He is very careful and caring but pushes you continuously to make progress, and it works.
There is no such thing as a slow session at Dean’s gym. Dean doesn’t take prisoners or do compassion but then who would want to join a gym that does.Since starting training eight months ago my body has completely changed shape. I have been training all my life, getting nowhere, but now I can see muscle tone and feel real strength. It’s not always easy but Dean pushes you forward to achieve the goals we all hope to gain.
Dean does what he says on the tin in creating personable programs to meet your needs with no copycatting. I was hindered by an on-going shoulder problem, preventing me from being out on the road cycling for more than 40 minutes. After various training methods and therapies that did not work I came across Dean’s profile which intrigued me. Since then he has stripped me down and built me back up again and I have gained so much more. After working with Dean over a few months I have competed again, got a couple of 100+ rides under my belt and not only built my endurance but increased my power, roll on 2013. This would not have been achievable without him. Dean knows his profession inside and out and more importantly he cares, listens and supports your ambitions for you to deliver. P.S You will not get bored with his tailored programs.
Training with Dean has revolutionised my approach to life, fitness and food. He understands your goals and desires and will work tirelessly to help fulfil them. Obviously it’s an effort on both parts but it is the half the battle when you have someone as supportive and willing as Dean. In three months my whole body has changed so much so that I am excited for the next three months of transformation under Dean’s watchful and attentive eye!
I had suffered from a Slip Disc and Sciatica, so treated my back with kid gloves. The most exercise I did was a few stretches and a 25mins session on my upright bicycle – that was until I began to train with Dean. I then discovered that I could do virtually anything. Two weeks of training with Dean and I could do 30 full push-ups! I feel like a new born baby now, I have great stamina and do not experience any more aches and pains. My husband looked at me two days ago and said, ‘ you are looking a lot prettier!’. Thank you Dean! I’m so glad you didn’t listen to me when I tried to do a u-turn. I have not had one reoccurrence of my back pain, I am a lot more flexible now!
At my initial assessment at The Fitness Club, Dean really impressed me with his depth of knowledge and professional approach. I was terrified to start, but I haven’t looked back. The gym is friendly and unintimidating. Dean’s personal, tailored approach means that my programme is designed around my goals, I never get bored and I can see results really quickly. Training sessions are hardcore, but fun (and often funny), and I love the fact that I can see changes in my fitness levels and strength from week to week. I have been amazed by what I have been able to do, and I wouldn’t have been able to do it without Dean’s expertise, encouragement and support.
Dean is an excellent trainer. Enthusiastic, knowledgeable, patient and supportive, he gives you help and encouragement to move from level 0 to the next. There’s none of that ridiculous pumping or bullying approach to exercise, no “standing-around-and watch-while-you’re-doing-only-cardio” sessions, he always pushed me to expand my limits. Dean’s training programme was created to meet my individual requirements, has worked well for me and it has also been a benefit that he has always adapted and changed what we do to keep it interesting. It’s hard work but at the same time a lot of fun. So far, I’ve lost 6kgs in less than 12weeks and I am feeling fitter and healthier than ever and that’s only the beginning. His system simply works 😉 Thank you Dean.
I am 64 years old and a long distance runner. I know it is important to do weight training and resistance work in addition to the cardio-vascular workout the running gives me, but in the past have found gym workouts to be both tough and tedious. But I am glad to report that the two personal training sessions per week with Dean have proved the opposite. He is good at summing up and providing the essentials you personally need and creates an individualized programme. This programme is challenging but manageable. Dean pays close attention during the training and so helps to prevent injury.
I went to see Dean after a recommendation from a client. I had been training for years having previously played rugby to a high standard. I had got bored with training and had lapsed into a half-hearted workout. The weight came on and I felt sluggish. Initially it was tough-humility and some pain were accepted. Later you start seeing the transformation. A handle on diet and lots of hard-work and encouragement meant I shred 2 stone in a steady way. I have real strength and am into the next stage of the transformation into what I wanted: fast, lean, muscular and very fit. Dean’s not a light-touch. He doesn’t mess around. If that’s what you want he’s not for you. If you want someone to help you achieve your goals he is. We’ve formed a close bond through sweat and results and count him as a friend.
I explained what I wanted to achieve and finally someone understood my goals and the results are fabulous. I am an individual that cannot stand repetitiveness and Dean’s sessions are always exciting as you just don’t know what to expect apart from one thing, RESULTS’ Sophie Bowman, 30, London
When I started training with Dean I was totally out of shape and I was overweight. I was not walking properly and I couldn’t do a single push-up. After training for three months I have lost 8Kg and my body fat has gone down from 18% to 15%. My metabolic age is 15 years less than my physical age. Now I can do 300 push-ups No problem Each training session is different and more challenging than the last one. You can feel you improve from week to week. What I liked the most is that training is really carefully tailored for my needs and goals, and even if it is hard work (as it should be!) it is feasible and effective. Nutrition is also very important and if you follow Dean’s advice (not crazy or impossible diets but straight to the point adjustments to your Life style) results are guaranteed. No stone is left unturned to help you achieve your goals.
From a starting point of highly restricted body movement, being overweight, very high blood sugar levels and an inability to complete 1 full press/up… A 5 week regime of training at the Fitness Club London under Dean’s instruction has restored my ability to move, bend and stretch normally and has resulted in huge reductions in weight (-4.5 kg’s), body fat (-7%) and blood sugar levels (now normal). This has also been achieved without me ever feeling hungry. The journey has just started and will continue and it is clear anything is possible with the advice and motivation provided at Fitness Club London!
Dean’s approach to training is tailored to my personal needs. When I first started, Dean took time to ensure that I improved my fitness levels and built up my core strength until I was ready to move on to more demanding training. He has a wealth of experience and is aware of my capabilities such that the risk of injury is always avoided. His sessions are well planned and balanced and his advice on nutrition and lifestyle are invaluable. He is flexible and committed to his clients, helping me to fit my training into my busy lifestyle.
