INTRODUCTION
When we consider building and maintaining muscle mass, weightlifting or resistance training might immediately spring to mind. Yet, as we age, the importance of flexibility, balance, and functional strength becomes paramount. Enter yoga and pilates, two disciplines that seamlessly combine these elements, complementing traditional strength training for a holistic approach to ageing and fitness. This article tells how to complement your training with yoga and pilates.
YOGA – MORE THAN JUST FLEXIBILITY
At its core, yoga is about harmony—between mind and body, strength and flexibility. While its roots are deeply spiritual, its physical benefits are undeniable. Asanas, or Yoga postures, require the engagement of various muscle groups. This not only builds strength but also promotes muscle endurance and stability—factors crucial for ageing bodies.
PILATES – CORE STRENGTH AND POSTURE
Pilates zeroes in on the body’s core, emphasising alignment and balance. For older adults, this focus is invaluable. A strong core supports the spine, improving posture and reducing the risks of back ailments. Additionally, Pilates exercises, whether on a mat or reformer, challenge muscles in unique ways, enhancing functional strength and muscle tone.
ENHANCED BALANCE AND COORDINATION
One of the less-discussed challenges of ageing is the gradual decline in balance and coordination, increasing fall risks. Both yoga and pilates prioritise balance-centric exercises. From yoga’s tree pose to Pilates’ leg circles, these disciplines help improve proprioception—the body’s sense of its position in space—reducing fall risks and bolstering confidence in daily activities.
FLEXIBILITY’S ROLE IN MUSCLE HEALTH
While building muscle mass is vital, ensuring these muscles remain flexible is equally important. Tight muscles can restrict mobility and heighten injury risks. Both yoga and pilates stretch and elongate muscles, promoting flexibility. This not only aids in better muscle function but also ensures joint health, a concern for many older adults.
MIND-MUSCLE CONNECTION
Beyond physical benefits, yoga and pilates emphasise mindfulness. This conscious connection between mind and muscle enhances neuromuscular coordination. Over time, practitioners often find they can activate and engage muscles more effectively, maximising the benefits of strength training routines.
ADAPTING WITH AGE
Both yoga and pilates offer adaptability, making them suitable for all age groups. For older adults, specific postures and exercises can be modified or supported using props like blocks, belts, or bolsters in yoga, as well as resistance bands or reformer machines in pilates. This ensures safety while still reaping the discipline’s benefits.
HOLISTIC APPROACH TO FITNESS
Strength training provides the foundation for muscle growth. However, by integrating yoga or pilates, one can achieve a holistic fitness approach. These disciplines not only complement strength gains but also address other fitness components like endurance, flexibility, and mental well-being.
STRESS REDUCTION AND MUSCLE HEALTH
Chronic stress can be detrimental to muscle health, promoting muscle tension and hindering growth. The meditative aspects of yoga and the focused breathing techniques in pilates serve as potent stress reducers. By alleviating stress, these practices indirectly support a conducive environment for muscle health and growth.
INTEGRATING INTO A FITNESS ROUTINE
For those predominantly involved in strength training, introducing yoga or pilates might seem daunting. However, even incorporating just one session a week can provide noticeable benefits. Over time, as flexibility and balance improve, one can seamlessly integrate these practices into their regular fitness routine.
CONCLUSION
The journey of building and maintaining muscle mass in the later years of life requires a multifaceted approach. While strength training lays the foundation, disciplines like Yoga and Pilates embellish this base, adding layers of flexibility, balance, and functional strength. Embracing this holistic approach ensures that as we age, we do so with grace, strength, and vitality.