Strength Training Beats Cardio After 30
An Apollo hospital physician reports that after age 30, individuals begin to lose muscle mass, making strength training more important than cardio for long-term health. Resistance training improves muscle and bone health while boosting metabolism and heart health.
- The process of age-related muscle loss, known as sarcopenia, begins around age 30, with a decline of 3-8% of muscle mass each decade. The rate of this loss increases more rapidly after the age of 60. - Sarcopenia is a significant factor in increased frailty, falls, and fractures among older adults. The condition is estimated to affect 5-13% of individuals aged 60-70, rising to as high as 50% in those over 80. - In addition to building muscle, resistance training also improves bone mineral density. The mechanical stress from muscles pulling on bones stimulates bone-building cells, which helps to strengthen the skeleton. - Muscle is more metabolically active than fat; at rest, one pound of muscle burns roughly three times the number of calories as a pound of fat. - Following a strength-training workout, the body's metabolism stays elevated in a process known as excess post-exercise oxygen consumption (EPOC), or the "afterburn effect," continuing to burn calories after the exercise is over. - Health experts, including the American Heart Association, recommend strength training for all major muscle groups at least two times per week for most adults. - While cardiovascular exercise is beneficial for heart health, strength training has a more prolonged effect on resting metabolic rate. For optimal health, a routine that incorporates both strength training and cardio is recommended.
