Understand what it is necessary to do and what strategies they actually work on a daily basis
Earn muscle mass after 40 years It may seem like a great challenge. However, with dedication and knowledge, the goal is easier than you can imagine. After all, even after the height of youth, it is totally possible to maintain a healthy lifestyle and evolve in training.
How to earn muscle mass after 40 years
“Yes. It is possible. Because the levels of hormones that help muscle mass gain decrease more significantly after 50 years of age. Systematic review studies have highlighted muscle mass earnings, power and strength also in the elderly through physical training”, explains the teacher of the UFSM physical education course (Federal University of Santa Maria), Dr. Daniela Lopes.
“The regular practice of muscle strengthening exercises causes neural and morphological adaptations in the muscles. That is, the increase in the size of the muscles and the improvement of the recruitment of muscle fibers. This makes the structure muscle and becomes more efficient,” he adds.
Therefore, the words of Dr. Daniela strengthen the need for a routine of physical activity. In addition, it is possible to prioritize some exercises for those who are engaged for this goal.
“You Basic exercises they always tend to be the most efficient in mass gain
muscle, like Squats, bench, terrestrial survey, pulled and rowed. For the gain of muscle mass, the ideal is an individually planned training, in which the goal is gradually increasing the load (weight) and reduce the number of repetitions. The exercises with greater intensity (load) and a lower volume (number of repetitions) are the most efficient for the gain of muscle mass, “added the doctor.
Another criterion is integration, but still for muscle mass gain, it depends on an evaluation with a nutritionist or endocrinologist. After all, everything is based on the condition of a subject.
Patience is essential for hypertrophy
Inevitably, the expectation is enormous for positive results and, above all, for those who were down with an active physical life. What prevails so far is the constancy In a routine of Balanced life.
“People who have been practicing for a long time, know that the results are the consequence of several factors, in addition to their exercise, such as sleep, food and adequate recovery. The time assumed the results depends on all these factors beyond genetics itself. People who genetically have a greater percentage of rapid fibers tend to have a subtle mass gain compared to people who have the highest percentage of slow fiber,” he said.
Finally, you can accelerate the earnings until decent planning occurs. “A training well planned by a physical education professional, following the general principles of sports training, who is specific for each individual. Accompanied by an adequate diet, structured by a nutritionist and a correct rest can accelerate earnings”, concludes Dr. Daniela Lopes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
