Image by: lululemon athletica
By Flavia Del Monte
There is research to show a decline in metabolism for every decade of aging following 25 years of age. There is additional research that shows a decline of muscle mass from the ages of 25-65. Since muscle uses energy, is it safe to assume the decline in muscle mass attributes to the decline in metabolism?
Muscle can do one of two things: grow larger and/or stronger or shrink and/or get weaker. Resistance training stimulates the synthesis of muscle gain.
Benefits of resistance training is includes increasing cardiovascular strength, reducing incidence of injuries, improving posture/strength/and body composition, preventing osteoporosis, and reducing loss of muscle mass due to inactivity.
Fun Facts about Muscle and Resistance Training
- A pound of muscle can burn about 20-30 calories a day. A pound of fat burns about 5 calories a day. The more muscle you have, the more calories you burn all day.
- Strong muscles and connective tissues (acquired during resistance training), help you perform better, whether in daily activities or physical activities, and reduces risk of injury.
- By lifting weights, you’ll preserve muscle mass as you age. We naturally lose muscle over time, unless we lift weights. You’ll build stronger bones; You’ll improve your flexibility, stability and balance; and You’ll feel better about yourself.
Nutrition greatly affects the exercise performance and nutrients needed to build and repair muscle cells. The primary back-bone of muscle growth is to shuttle nutrients into your muscles to re-feed them after they have been broken down from training, and supply your muscles with the necessary energy when you are training.
It is therefore vital that proper nutrition is executed to build muscle and receive all the wonderful benefits of adding a few pounds of muscle to your physique.
[Ed. Note: Flavia Del Monte is a Registered Nurse, Certified Nutritionist, Certified Personal Trainer and a contributor to Fit and Firm magazine. Flavia continually educates herself with the latest training and nutrition research that will help improve strength, health, endurance, flexibility and body composition. Flavia's FULL-BODY-LICIOUS offers the exercise and tips for females so they can say "I love my body." To learn more about the program clicking here now..]