It is widely known that by the time people reach the age of 30, they begin to develop a lower lean muscle mass and a higher fat mass.
There is a specific type of training that can help with this - strength training.
There are two ways to counter this; increase your aerobic activity to counter the increase in fat mass or add strength training to counter the decrease in lean muscle mass.
When most people think of strength training they immediately think of big muscles. strength training is not about building muscles but activating existing muscle so they are in a state of tone more often. Not only will strength training increase your lean muscle mass, but it helps burn body fat. The best way to do this is to do total body workouts.
It isn’t about hitting the weights and building big scary muscles.
For the best results, try and fit in three total body workouts a week; swimming is an excellent way of doing this as not only does it work the majority of muscles in your body but the cardiovascular benefits are there too.
The other benefit of this is that you maximise the calories you burn in a session and it even helps to increase your metabolism (these short term increases last anywhere from 24-48 hours after your workout).
While swimming alone won’t help to increase lean muscle mass, it is a good way to get all your muscles used to working out at the same time. Circuit training, done with the correct stations, can also provide be a great total body workout.
The best advice would be to exercise regularly and try and work as many muscles as possible. All our gym instructors at BPL can help you with training plans suited to reaching your own goals-just come and have a chat with us!
BPL manage various sports and leisure venues across Bassetlaw, including leisure centres in Worksop, Retford and Bircotes.
To find out more about the various facilities on offer visit www.bpl.org.uk or call 01909 473937 (Worksop), 01777 706500 (Retford) or 01302 743979 (Bircotes).