Why A 40 Year Old Man Would Have Low Testosterone Ageing and Exercise

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Ageing and Exercise

You don’t have to fall when you get older – It is possible to slow down or stop the aging process. When we pass the age of 50, our bodies go through various physical and physiological changes. We can reverse or slow down these changes by exercising regularly.

Joseph Pilates Thinking and Exercise

Joseph Pilates said “the spine is the key to physical and mental health. Spinal alignment is everything.” He went on to say, “If your back is stiff at 30, you’re old. If you’re flexible at 60, you’re young.”

Pilates exercises build deep muscles in the back and abdomen to support the spine. Most people including me, can stick to his workout routine. It has real health benefits as we grow older.

He was way ahead of his time. All over the world, for the last 25 years we have been following his ideas. Its physical activity is a way to advance the elderly to enjoy life in the future. It can improve your range of motion, strength, and posture into your 80s and beyond.

If you look on YouTube for some footage of Joseph Pilates exercising in his early years, you may be amazed at his body and movements.

Neuromuscular changes

  • Low testosterone
  • Loss of muscle mass including fast-twitch muscles
  • Connective tissue decreases with age

We are at our strongest and strongest in our thirties. This lasts up to fifty years.

After that, we lose about 10 oz of muscle each year. By the age of 70, men and women will experience a 40% reduction in muscle mass. Sound scary?

This muscle loss is caused by a decrease in testosterone. Muscle loss also includes fast-twitch muscles (muscles used for fast movement). The risk of falls in the elderly is associated with this combination of rapid muscle loss and overall muscle damage.

Connective tissue becomes thinner with age, which is why many elderly people complain of muscle stiffness.

Exercises for the elderly show stabilization or increased muscle strength, stability and muscle traps.

Body Shape

As we age, muscle mass decreases while body fat increases. As mentioned earlier, this loss of muscle mass is caused by a decrease in testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat gain slows down your metabolism.

Aerobic and resistance training can increase muscle mass. After resistance training, muscles burn fat to rebuild and strengthen. This is where fat loss occurs. Using this game stops the onset of weight gain as fat.

Dietary changes can also improve your body composition in old age. The amount of protein combined with the low amount of food, helps to maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight as fat.

Body Position

As we age, our bodies weaken. Known as ‘Kyphosis’, the shoulders are rounded and the head comes forward.

Exercising or resistance training helps keep the skeleton and muscles strong, thus keeping your spine in the right position for a healthy body.

Walking

These are words that are used to describe how we walk. With age, speed and movement slow down. The hips may tilt and the range of motion of the ankles may decrease.

  • Strengthening the core strengthens the abdomen which prevents the pelvic tilt.
  • Regular exercises maintain good ankle mobility.
  • Exercising regularly will help you move better and more often.

Staying fit and strong in your 80s and beyond is very possible. The smartest way to start a fitness program, especially if you are new to training, is to consult a gym instructor or personal trainer. They will assess your health and fitness before setting up a training program that is tailored to your individual needs. As you develop strength and stamina, your trainer will increase your aerobic and resistance training. Don’t worry, your personal trainer will be able to guide you through the exercises to keep them safe and progressive.

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