They say ‘strength training’ is essential… Will my muscles grow well if I only exercise on Mondays, Wednesdays, and Fridays?

Older people, especially those over 60, should exercise as much as possible every day.

 

This is because muscle loss is rapid, and even with exercise, it's difficult to regain previous muscle mass. As muscle cells age, the expression of proteins involved in growth declines, and the number and activity of muscle satellite cells decreases.

 

Without consistent exercise, muscle mass quickly decreases. A state of sarcopenia, where muscle mass is lower than average, can increase the risk of premature mortality, so it's crucial to exercise consistently. Eating a sufficient amount of protein is also crucial. Protein is needed to regenerate muscle proteins broken down during exercise.

Focusing solely on protein and consuming too few carbohydrates can also prevent you from achieving the desired muscle mass gains. Our bodies utilize glycogen as an energy source during high-intensity resistance exercise. Glycogen is glucose stored in the liver and muscles, and is made up of carbohydrates and water. Restricting carbohydrate intake and depleting glycogen stores can lead to decreased exercise capacity. Of course, a single meal lacking carbohydrates won't suddenly prevent you from performing movements you normally enjoy. However, if you combine strength training with weight loss and reduce the carbohydrate portion of your diet, muscle growth can stagnate.

 

Just because you're told to exercise every day doesn't mean you should obsessively exercise even when your muscles are sore. This not only increases the risk of injury, but can actually hinder muscle growth. Muscles grow by repairing microscopic damage to muscle fibers. It typically takes 24 to 48 hours for protein in muscle fibers to be resynthesized.

 

Stimulating the same area during this period not only stalls muscle growth but can also lead to muscle rupture. If you experience moderate muscle soreness after a workout, it's best to work a different area the next day.

 

If you don't feel muscle soreness after exercise, it means your intensity was too low. In this state, continuing to exercise may not result in significant muscle growth. If your goal is muscle training, it's best to gradually increase the intensity. Our bodies have a homeostasis that seeks to maintain their current state. The skeletal muscle and nervous system are no exception.

 

Initially, in response to strong stimuli, muscles break down and reassemble, but once they adapt, no change occurs. To re-engage the muscles, a greater stimulus is needed. This involves increasing the intensity of the exercise.

If you haven't noticed any muscle growth after 8 to 12 weeks of starting to exercise, you should check to see if the intensity is too low.

 

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It's sad to get older lol

Muscle loss also occurs as quickly as age.

This is really a big deal.

 

As I get older

The speed is fast, so we need to come up with countermeasures quickly.

Time will pass quickly like this.

 

I have a habit of putting things off day after day

This is the problem