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This article brought to you courtesy of Barb Raines, of Club Fit, Canby Herald Insider Fitness Expert.

Ron Raines

The role of strength loss and muscle mass lose as we age has been received with mixed reviews from the general population as some adults know the significant health implications and others view the loss of muscle mass as just another part of aging. However, the more educated we become as a

society, improved skeletal structure is needed to improve mobility, flexibility, strength and overall wellness. Here is a good roadmap to achieve and maintain lean body tissue for a great retirement.

CHALLANGING STRENGTHRESISTANCE TRAINING —

Incorporate weight training 3-4 days per week with challenging weight selection that your joints can handle.

WORK ON MULTI-JOINT MOVEMENTS THAT CAN PRODUCE MORE MUSCLECONTRACTION —

Concentrate on body weight squats, deadlifts, and presses focusing on proper technique.

SEEK PROFESSIONAL HELP AND EDUCATION —

Obtaining a Personal Trainer is money well spent as proper form and body mechanics lower the chance significantly of injuries.

IMPROVE DAILY PROTEIN INTAKE TO PRODUCE MUSCLE PROTEIN SYNTHESIS —

As we age our amino acid sensitivity reduces making the need for more protein intake. Try consuming 1.6- 2.0g of protein for every kilogram of body weight (bw divided by 2.2)

SPACE OUT MEALS THROUGHOUT THE DAY —

If your goal was 120g per day try eating 4 times at 30g per meal or eat three meals containing 30g of protein and 30g after a workout.

EATING LEAN MEAT AS PROTEIN SOURCE —

Remember to chew your food for a quicker breakdown of ingested protein.

If you are looking for that extra edge and guidance, call Ron at 503-266-6166 or stop by 365 S. Redwood Street in Canby.

Club Fit

365 S. Redwood Street

Canby, OR 97013

503-266-6166

www.clubfithealth.com

Instagram or Facebook at Clubfitcanby or core-fit-at-clubfit

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