Sao Paulo, Brazil — Weight training is one of the most efficient ways to reduce body fat while increasing strength and muscle mass. A new study not only confirms these benefits in older adults, but also points out that this effect may help prevent falls and injuries that become increasingly common as we age. Researchers now say that weightlifting not only lowers the risk of physical frailty, but also lowers the risk of mental frailty in people who are prone to depression and anxious thoughts.
“Resistance training has been shown to be one of the most effective non-pharmacological strategies for healthy aging. It promotes countless health benefits, including improved mental health. Paolo Cunha, a postdoctoral researcher who conducted the analysis, said in a media release.Cunha’s research results will be published in a magazine psychiatry research,
“Epidemiological studies show that the naturally occurring decline in muscle strength and muscle mass that occurs with aging may affect mental health, given the existence of various physiological mechanisms that lead to functional and structural changes and are controlled by physical factors. “It shows that it may be linked to an increase in problems in the brain,” he added.
He added that the mental health benefits are even greater when weight training is done in a group because it adds a social aspect. This study not only showed improvements in symptoms of anxiety and depression, but also showed that this training may have an even stronger impact on people with a confirmed diagnosis of anxiety or depression. I am.
The study concludes that the way weight training is done can also influence its effectiveness.
“The way you train seems to influence the results achieved. Based on the information available so far, older people should ideally do weight training three times a week, doing three sets of each exercise, Sessions are not too long, 6 exercises seem to be enough. Perform less and do it properly. Shorter sets give better results. Resistance focused on mental health parameters “This is valuable information because there is a lack of guidelines with specific training recommendations,” Cunha said.
Another nuance shown through the analysis is that the use of training machines and free weights is more effective than using rubber bands or bodyweight training alone.
“Although there are no statistics comparing the two types of training, our analysis shows that resistance training using weights and other equipment is more effective at improving mental health in older adults. This is primarily because the intensity and volume of the exercises are more effective, allowing you to have more precise control,” Cunha explains.
Although the researchers believe their results are promising, there are several areas that require further research for validation. For older adults (and any age group), any movement is undoubtedly beneficial to physical and mental health, but a growing body of research shows the benefits of incorporating weights.
“Generally speaking, most studies involve small numbers of volunteers, which hinders our understanding of how the phenomenon occurs and the main mechanisms that explain it.” The field of research has expanded in recent years, and there is plenty of room for further advances,” says Cunha.
