Tag: PRT

Healthy Lifestyle Tip – Weightlifting is Good for You

Lifting Weights Can Help Increase Bone Density

According to Google’s Generative AI lifting weights will not only help you lose weight, lifting weights will increase your bone density. Here’s what the Generative AI had to say:

Resistance training, also known as strength training or weightlifting, can increase bone density and reduce the risk of osteoporosis. Resistance training works by stressing the bones. 

Bone density refers to the amount of minerals in your bones relative to how much space it takes up. Resistance training can help offset age-related declines in bone mass. It can also help build and maintain muscle mass, which can reduce the risk of falls. 

Resistance training can be especially beneficial for the elderly. It can increase bone mineral density, strength, and the ability to perform daily activities. 

Resistance training can be combined with other types of exercise, such as weight-bearing impact exercise like hopping and jumping. Progressive resistance training for the lower limbs is the most effective type of exercise for bone mineral density in the neck of femur. 

Other ways to increase bone density include: 

    • Eating foods that support bone health, such as low-fat dairy, leafy green vegetables, fish, and fortified juices, milk, and grains
    • Getting enough calcium, vitamin D, and protein each day

Today’s Health Tip ~ Preventing Muscle Loss as You Age

Maintaining Muscle Mass as You Age

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein. Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis.

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