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A new study from the University of Copenhagen has revealed that lifting heavy weights three times a week around retirement age can significantly help maintain leg strength in later life. This finding is crucial as muscle function decline is a key indicator of mortality among elderly individuals.
The study was conducted as part of the Live Active Successful Ageing (Lisa) project, a large-scale randomized controlled trial involving 451 participants. The participants were divided into different exercise groups, with one group performing heavy weightlifting sessions three times per week. These sessions consisted of three sets of six to twelve repetitions at 70% to 85% of their maximum capacity. Another group engaged in moderate-intensity exercises, including bodyweight workouts and resistance band training.
Over time, results demonstrated that the participants in the heavy weightlifting group successfully preserved their leg strength, while those in the moderate and no-exercise groups experienced a noticeable decline. Researchers believe this retention of strength in the heavyweight group may be attributed to nervous system adaptations stimulated by resistance training.
Beyond just providing evidence, this study offers a practical approach to aging healthily. It underscores the importance of resistance training with heavier loads around retirement age to ensure better muscle strength and mobility for years to come. Experts suggest that retirees can take control of their fitness by incorporating weightlifting into their exercise routines, thereby enhancing their overall quality of life.
Disclaimer: While this study highlights the benefits of weightlifting for older adults, individuals should consult a healthcare or fitness professional before beginning any new exercise regimen, especially one involving heavy resistance training.
(Source: India Today)
