4 principles to help increase muscle after age 40

After the age of 30, the body can lose 3-5% of muscle mass every 10 years. From the age of 40 onwards, exercising to maintain and develop muscle is important not only for appearance but also to improve cardiovascular health, control blood sugar, support bones and joints and increase vitality, according to the health website Verywell Health (USA).

Weightlifting not only helps people over 40 develop muscles but also prevents many dangerous diseases.

PHOTO: AI

To develop muscles, people over 40 years old should exercise according to the following principles:

Resistance training for people in their 40s

Resistance training includes exercises such as lifting weights, using resistance bands, push-ups, and pull-ups. These are core exercises that help maintain and develop muscle mass. After age 40, if not exercised properly, the body loses an average of 1% of muscle mass each year. Regular exercise helps stimulate muscle protein synthesis, thereby helping to increase muscle mass.

Prioritize protein in your diet

After age 40, the body becomes less sensitive to protein. This means that the body needs more protein to achieve the same level of muscle synthesis as when you were younger.

Research published in the journal Nutrients shows that to optimize muscle growth, people aged 40-50 should consume 1.2 to 2 grams of protein per kilogram of body weight per day.

People should not consume too much protein in one meal because the body will not be able to absorb it all. A good way is to divide the amount of protein throughout the day, for example, eat 20-30 grams of protein per meal.

Get enough sleep to restore your muscles.

Sleep is a crucial time for muscle repair and growth. During deep sleep, the body releases growth hormone, which is important for muscle tissue repair. Lack of sleep can decrease testosterone, increase the stress hormone cortisol, and hinder your ability to recover from exercise.

Focus on technique to avoid injury

After age 40, the body loses some of its flexibility and resilience, so avoiding injury becomes even more important. Instead of trying to lift really heavy weights, people over 40 should focus on proper technique, controlling their movements, and ensuring proper form. Exercising with the wrong form not only reduces the effectiveness of your workout, but can also easily injure your shoulders, back, or knees, according to Verywell Health.

Source: https://thanhnien.vn/4-nguyen-tac-giup-tang-co-bap-sau-tuoi-40-185250517141502203.htm