Why strength training is so important as we age and what can be used to balance our strength training.
Strength training fires up the sympathetic part of the Autonomic Nervous System (ANS).
Research strongly suggests that strength training, or resistance training, is crucial as we age due to its numerous benefits for older adults. Here are some key findings from studies supporting the importance of strength training for older individuals:
Muscle Mass and Strength Preservation: Aging is associated with a natural decline in muscle mass and strength, known as sarcopenia. Strength training has been shown to effectively counteract these age-related declines by stimulating muscle protein synthesis and promoting muscle hypertrophy. Research demonstrates that regular strength training can help preserve and increase muscle mass and strength in older adults.
Functional Independence and Mobility: Strength training plays a vital role in maintaining functional independence and mobility in older individuals. Strong muscles support proper movement mechanics and posture, leading to improved balance, stability, and overall physical performance. Studies have shown that strength training can enhance functional abilities, reduce the risk of falls, and improve activities of daily living, allowing older adults to maintain an active and independent lifestyle.
Bone Health and Osteoporosis Prevention: Strength training has significant benefits for bone health, particularly in reducing the risk of osteoporosis and fractures. Weight-bearing strength training exercises, such as resistance exercises with weights or resistance bands, have been shown to stimulate bone remodeling, increase bone density, and improve bone strength. This is especially important for older individuals who may be at a higher risk of osteoporosis and associated fractures.
Metabolic Health and Weight Management: Strength training has positive effects on metabolic health and weight management, which are particularly relevant as individuals age. Research indicates that strength training can increase muscle mass, which contributes to a higher resting metabolic rate and enhanced fat burning. It can also improve insulin sensitivity, glucose metabolism, and lipid profiles, thereby reducing the risk of metabolic disorders like diabetes and obesity.
Chronic Disease Management: Strength training has been shown to have beneficial effects in managing various chronic conditions commonly associated with aging. It can help improve cardiovascular health, blood pressure control, and lipid profiles. Additionally, strength training has been found to be effective in managing chronic pain, arthritis, and symptoms of depression and anxiety.
Cognitive Function and Mental Well-being: Emerging evidence suggests that strength training may have positive effects on cognitive function and mental well-being in older adults. Strength training has been associated with improved cognitive performance, memory, and executive functions. It can also have positive psychological effects, such as reducing symptoms of depression and improving overall mood and well-being.
Overall, research consistently supports the importance of strength training for older adults. Engaging in a structured and progressive strength training program, ideally under the guidance of a qualified professional, can help older individuals maintain muscle mass, enhance functional abilities, promote bone health, manage chronic conditions, and improve overall physical and mental well-being.
Yin yoga fires up the parasympathetic side of the ANS.
Yin yoga can indeed serve as an ideal complement to strength training by providing the body with active recovery and rest time. Here's how yin yoga can support the recovery process and enhance the benefits of strength training:
Active Recovery: After intense strength training sessions, the body needs time to recover and repair. Yin yoga offers a gentle and low-intensity form of exercise that promotes active recovery. The slow, passive stretches in yin yoga help release tension, improve circulation, and reduce muscle soreness, allowing the body to recover more effectively.
Deep Stretching and Flexibility: Yin yoga primarily focuses on deep stretching and targeting the connective tissues, such as ligaments, tendons, and fascia. These long-held, passive stretches gently elongate and release these tissues, improving flexibility, joint mobility, and range of motion. Enhanced flexibility can benefit strength training by improving movement patterns, reducing the risk of injuries, and allowing for better muscle activation and recruitment.
Relaxation and Stress Reduction: Yin yoga emphasizes relaxation, mindfulness, and deep breathing. This practice can help activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. This is particularly beneficial after intense strength training sessions that can activate the sympathetic "fight-or-flight" response. By incorporating yin yoga, individuals can achieve a more balanced autonomic nervous system response and support overall mental well-being.
Mind-Body Connection: Yin yoga encourages practitioners to cultivate a deeper mind-body connection through mindful awareness and attention to bodily sensations. This can be valuable for strength trainers as it allows them to tune into their body's needs, listen to any signals of discomfort or tightness, and respond accordingly. This awareness can help prevent overexertion, promote better form during strength training exercises, and reduce the risk of injuries.
Balancing Yin and Yang Energies: Yin yoga is often regarded as the "yin" practice, complementing the more "yang" nature of strength training, which involves dynamic movements and muscular exertion. Balancing these energies is important for overall well-being and preventing burnout. Incorporating yin yoga sessions alongside strength training allows individuals to cultivate a more holistic approach to fitness, emphasizing both effort and surrender.
By incorporating regular yin yoga sessions into a strength training routine, individuals can experience improved recovery, enhanced flexibility, reduced stress levels, and a deeper mind-body connection. It is important to note that finding the right balance between yin yoga and strength training will depend on individual needs, goals, and recovery capacities.
So am I guessing right in that you are doing some sort of strength/firness work? Thats great
But consider how balanced is your exercise regime?
What barriers are there to integrating a yin yoga practice?
Would you consider investing in pink or lilac yoga lycra........ just as well you wont have too!
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