Muscles Need Work to Maintain Size

We often refer to muscles as the engines of the body.

Unfortunately, muscles lose size and strength with age, resulting in physical weakness and a variety of degenerative problems.

This is all part of the natural ageing process, but things can be done to help you increase and maintain size and strength of muscles just by following a regular short and effective strength training program.

When asked about strength training many people respond that they don’t desire big muscles. If only they knew how hard it was to get them. Rather than talking about too much muscle, we should be more concerned about having too little muscle.

Unless we exercise the muscles we have properly, we stand to lose 2kg to 3kg of lean muscle every decade of our adult life.

This progressive muscle loss is responsible for two of life’s major problems and can be related to a number of health-related consequences. The first problem is a loss of muscle means we won’t work as efficiently, which leads to less physical activity and further muscle loss.

Secondly, the problem is reduced calorie use, which leads to a slower metabolism. Slower metabolism means if we consume the same amount of food it will result in the accumulation of body fat.

Because our muscles are our engines, imagine if your car lost 5 per cent to 10 per cent of its power each decade but weighed 5 per cent to 10 per cent heavier.

After a while you would probably want to sell or trade that car in. Unfortunately we can’t do that with our bodies. That’s why the maintenance of our muscles is so important.

It is advisable for anyone over 50 to seek your doctor’s advice before starting an exercise program.

Dolphins Health Precinct has programs that cater to over 50's. Speak to DHP now for more advice. Call 3880 3729.

Work Against 12 Times the Resistance of Air...

Dolphins Health Precinct offer many variations of aqua aerobics for all fitness levels. Click here for a current timetable.

Water aerobics is often considered a low-intensity workout program appropriate only for pregnant women or the elderly. However, water aerobics actually offers multiple benefits for any fitness level. Water aerobics classes come in a variety of formats, including step and Zumba. 

Low Impact

Exercising in water makes you feel about 90 percent lighter, reports the American Council on Exercise. When you jump or run in the water, your body does not experience the same impact that these moves cause on land. This makes water aerobics an ideal activity for those with arthritis, back problems, foot or leg injuries, and knee conditions. Pregnant women and the obese also benefit from the reduced impact.

More Discrete

If you find other group exercise classes intimidating because of complex choreography or windowed studios, the pool offers some discretion. Most moves are performed underwater so only you know if you missed a step!

Calorie Burn

Expect to burn between 400 and 500 calories per hour in a water aerobics class, according to the Aquatic Exercise Association. The actual amount you burn will depend on your size, the intensity of your movements, as well as water temperature and depth. In general, faster movements incorporating the upper and lower body in deep water elicit the greatest calorie burn.

Strength

When exercising in water, you work against 12 times the resistance of air, according to an article published in "American Fitness" in 1996. Simply kicking and cupping the water helps contribute to muscle development, which translates into a higher metabolism and healthier body. Many water aerobics classes incorporate equipment like water paddles, noodles, single or double buoys, and kickboards to further induce strength gains. Push-ups or triceps dips performed on the pool deck also help build strength.

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3 Pieces of Fitness Equipment That Actually Work

BOSU Trainer

Short for “both sides up,” the BOSU trainer provides two types of workouts from one piece of gear. Use either side to make upper body exercises--such as pushups, planks, or other abs movements--more difficult by adding instability and forcing your muscles to work harder. But be wary of standing on the ball for exercises--research shows that doing exercises on one leg is a better (and safer) way to build balance and stability. All together, you’ll work your body harder without adding weight.

Resistance Band

Don’t get the wrong idea when we say this, but a little bit of latex—or rubber—goes a long way. A recent study showed that using bands--also known as resistance bands or stretch cords--can be as effective at improving strength as weight machines. These stretchy training tools work to build muscle mass and power by adding resistance as you pull, lift, and stretch. Plus, they're cheap and portable enough to pack anywhere, so you'll never have an excuse for skipping out on a toning session.

Stability Ball

These gigantic playground balls have bounced their way to gyms around the world as tools for doing everything from improving your balance to whittling your waistline. An easy way to target trouble spots, exercises with a stability ball can work the muscles in your legs, core and upper body.

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