Playing sports later in life, is it still worth it?
Exercise is healthy, period. We sit too much, move too little, in short: it's not an unnecessary luxury to go to the gym or the park every now and then. But what if you've spent your whole life in your office chair or the couch, and never really been active? Does it make sense to start now opleiding personal coach ? And above all: can your body handle it?
Admittedly, it can be quite intimidating, such a fitness. Muscular binks recuperate from their Baywatch duties by rolling their muscles in front of the life-size mirror, and on the treadmill an army of ex-Victoria's Secret models (or at least that's what they look like) work up a sweat. And there you are. In your worn-out sportswear. Towel in one hand, sweatband in the other, self-confidence still somewhere at home on the couch.
Don't worry, no one claims you'll have to put yourself out in front of the mirror in a couple of months. But that it is important to start moving, at any age, is beyond dispute. Compare your body to a car. Just like a car when we get older, our body starts to simmer more and more and starts to show limp as we get older. This mainly has to do with physical deterioration: the loss of muscle strength and muscle mass, also called sarcopenia. It may well be that you feel even better now, but that your body - without even realising it - is deteriorating little by little. Until you suddenly notice that that evening walk is more difficult than before, or that you start puffing and sweating quickly when you have to carry the groceries home. And before you know it, at the age of 50 you suddenly lose about 40 to 50 percent of your muscle mass and strength.
That's why it's important to build a more active lifestyle now, so that you can reap the benefits later on. It not only reduces the risk of obesity, but you also have less stress, less risk of cardiovascular disease and osteoporosis, your immune system improves and your muscle mass is better preserved. According to the National Health Service, adults between 19 and 64 years old should therefore do at least two resistance training sessions a week, in which all muscle groups are addressed: legs, hips, back, abdominal muscles, chest, shoulders and arms. But also other sports that are not too strenuous for muscles and joints are fine to start with. Just think of yoga, walking, aqua gym and cycling. Explosive and strenuous sports, such as running, tennis or squash, shouldn't be done.
Proteins, proteins and more proteins
But sport alone is not enough. If you want to rebuild some muscle mass, you also have to eat the right things. In order to stimulate muscle mass and growth, it is especially important to eat a lot of protein. Especially after a sports session it is important to get enough protein, so that our muscles can recover again. This is because our body will break down the proteins into very small particles, called amino acids, which are then used to build muscle. This process takes about 24 hours, which means that you need to take in enough protein every day to give your muscle growth a helping hand. Especially at a later age you put more proteins on the menu, because the building of muscle mass is less fast. What is the best way to eat? Dairy, poultry and fish are natural sources of protein, but quinoa, buckwheat, rice and beans may also appear regularly on the table.
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