High Intensity Resistance Training Is The Solution
Building Strength is step one!
Cognitive Decline is the self-reported experience of worsening or more frequent confusion or memory loss.)
Cognitive Decline is a form of cognitive impairment. Cognitive Decline is one of the earliest noticeable symptoms of Alzheimer’s disease and related dementias.
You are never too old to take steps to lessen the effects. One may be able to prevent it completely using modern, proven, and safe exercise techniques.
It is never too early to begin learning about the prevention of dementia. Building strength and muscle is key to all aspects of fitness and health. Your metabolism and resistance to sickness are also benefits. Strength also prevents injuries. Falling is one of the main reasons people die after age 60.
What you Really Need to Do!
I am saying you need to be a bodybuilder. But it will benefit ALL aspects of your health, including pushing back dementia by builong as much muscle as possible. Your total strength seems to be the primary factor in health. Muscle tends to “melt away” as you get older. (Called sarcopenia.)
The links between muscle loss and cognitive decline are too many to ignore. And the easiest way to prevent it is to exercise. The cool thing is that only a tiny amount of High-Intensity Exercise can either maintain your muscle. Gaining muscle mass quantity or build all forms of health. And you can start no matter what your age.
According to the publication above, there is a well-established link between low skeletal muscle mass. Low muscle mass is technically called sarcopenia. Also known as dementia in old age.
The study mentioned reviews of over a hundred publications on associations between various measures of muscle strength, physical performance, and cognition. It also shows the biochemical and physiological connections between muscle and brain function. Plus the medical mechanisms underlying cognitive Decline.
The Simple and Safe Solution IS Exercise
The simplest solution to muscle loss is several short, intense resistance training sessions. Resistance training is another way to describe weight training on free weights or machines. The key to getting the maximum gain in the shortest time is as follows.
Do ONE set at a weight heavy enough to cause temporary muscle failure. In other words, until you cannot finish the last rep. Then, hold the weight in that position for another 30-60 seconds until your muscle “fails.” Bringing the muscle to failure will make your brain want to adapt. It adapts by building stronger muscles. Doing 3, 5, or even 10 sets is just wasting your time for a small bit gain. If any. And burning a few calories is no excuse for wasting parts of your life.
Being physically inactive causes changes in hormone secretion. Hormones deficiency underlies the connection between muscle mass and cognitive decline as we get older.
Now is the best time to start building strength and muscle.