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Journalism of Courage
Ramya Krishnan, who has always been a yoga and cardio person, has taken up weight training. Sharing an Instagram reel with the Baahubali actor, Dr Guganath Sivakadaksham, a cardiologist and family member, wrote, “Lean muscle after 50 years is worth more than gold. Maami (Ramya Krishnan) introduced me to the world of intermittent fasting through Dr Mindy Pelz, and it transformed my life. She’s always been a yoga and cardio person. Now she has embraced the benefits of weight training after my insistence…”
“After a year of trial and error, we have now tuned into the right program for her, which involves yoga, mild cardio, and greater importance given to weight training. Her commitment to diet is just mind-blowing,” added Dr Sivakadaksham.
He further shared that with her never-give-up attitude, “Maami is killing it and never shuns away from lifting heavy and progressing every week.” “This is just the beginning… expecting more gains and toning by next year,” said Dr Sivakadaksham.
Both Dr Sivakadaksham and Krishnan can be seen flexing their toned deltoid and triceps.
Taking a cue, let’s understand the value of lean muscle mass after 50 and how weight training helps.
Fitness coach Varun Rattan said everyone experiences a natural decline in muscle mass and bone density with age, particularly after age 30. “This loss is more pronounced post-menopause. This decline can lead to reduced strength, difficulties with mobility, and an increased risk of falls and chronic illnesses. Prioritising muscle development, therefore, becomes essential for maintaining independence and quality of life,” said Rattan.
Strength training: Aim for at least two to three weekly sessions, focusing on big muscle groups such as legs, back, chest, and core. “Each session should include 2-3 exercises per group with 6-12 repetitions across 3-5 sets. This would build strength and increase bone density and metabolism,” said Rattan.
Nutrition: Consume a high-protein diet to support muscle repair and growth. “Foods such as poultry, fish, and dairy should be staples in the diet,” said Rattan.
Mindset: Approach exercise as a celebration of your body rather than a punishment. “This positive mindset can enhance motivation and consistency,” said Rattan.
Pros and cons
Pros
Improved mobility: Strength training enhances joint function and daily movement capabilities.
Increased metabolism: More muscle mass boosts calorie burning, aiding in weight management.
Disease prevention: Muscle mass is linked to lower risks of chronic conditions like diabetes and heart disease.
Cons
Injury risk: Improper technique or excessive weight can lead to injuries. It is crucial to start gradually and consider professional guidance.
Time commitment: Building muscle requires consistent effort and time investment, which may be challenging for some individuals.
