How to train, not to become a wreck in 40 years
Sport And Fitness Health / / December 19, 2019
As the body changes with age
There are several reasons why your body to age more and more frustrating for you.
Muscles become less
After 30 years of physically inactive people loseSarcopenia With Aging 3-5% of muscle mass per decade after age 50 and even more - up to 15%Strength and muscle mass loss with aging process. Age and strength loss for 10 years.
A fat - more
Muscles consume a lot of calories, and when they are getting smaller, the excess energy is converted into fat. In addition, testosterone declines with ageAge Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study, Testosterone in women-the clinical significance, Which also contributes toEffect of testosterone on abdominal adipose tissue in men. weight gain.
Body as a whole is aging
With age, reducedOxidative capacity and ageing in human muscle. the number and density of mitochondria - power plants of our cells - and their ability to produce energy. Because of this sufferingThe Aging Mitochondria muscle, heart, brain, liver and other organs.
Start joint problems
It increases the risk of osteoarthritisThe age-related changes in cartilage and osteoarthritis. - diseases of joint cartilage. Cartilage thinning, there are pain and stiffness.
There is cognitive decline
worseningBRAIN FUEL METABOLISM, AGING AND ALZHEIMER'S DISEASE glucose metabolism in the brain. He ceases to receive the right amount of fuel and begins to function worse.
All of the above symptoms of old age can be overcome through training.
How to make that long does not get old
Choose a high-intensity interval training (HIIT)
This type of training in which alternating periods of high and low intensity. For example, one minute you are performing the exercise as fast as you can, and the next minute rest or continues to move, but in a calm pace.
At the level of HIIT sensations - this is when a heart pounding in my throat, choking you and you really hard. But such suffering is not in vain, since HIIT is working on several fronts:
- hasHow exercise - interval training in particular - helps your mitochondria stave off old age anti-aging effect at the cellular level. Twelve weeks of regular sessions of HIIT increases the ability of the mitochondria to produce energy on 49-69%. And the older the person, the more positive effect. Scientists have suggested that if HIIT have an effect on the mitochondria of muscle cells, they can increase their effectiveness in the cells of other organs.
- It protects against osteoarthritis. Since one of the reasonsThe age-related changes in cartilage and osteoarthritis. Osteoarthritis is a dysfunction of mitochondria, HIIT is an excellent prevention of the disease.
- It protects against diabetes and obesity due to greater sensitivity to insulin.
- It helps build muscle and reduce weight, increasingHIIT produces increases in muscle power and free testosterone in male masters athletes free testosterone.
- It supports cognitive ability. Interval training improves glucose metabolism in the brain - in areas that are affected in Alzheimer's disease. Thus, they reduceIncreased Brain Glucose Uptake After 12 Weeks of Aerobic High-Intensity Interval Training in Young and Older Adults. the risk of cognitive decline in the elderly.
Engage in intense interval training at least twice a week. However, keep in mind that this kind of grueling training, which is shown in healthy people without any diseases of the cardiovascular system, obesity and other problems.
If you are unsure about your health, consult your doctor before starting training.
Load alternate on 80/20
Because interval training - this is a serious test for the organism, it is necessary to distribute the load 80/20. That is, 20% interval training, 80% less intensive loads, eg light cardio or weight training.
Let's say you are doing six hours a week. Of these, just over an hour to spend on interval training and five o'clock - the rest of the activity. For example, you can arrange a three interval training for 20 minutes and three strength training for 1.5 hours.
Start a strength training
Weight Training are essential to age. Together with HIIT they will help you saveEffects of High-Intensity Resistance Training on Untrained Older Men. I. Strength, Cardiovascular, and Metabolic Responses and increase muscle mass, maintain a healthy weight.
In addition, weight training improvesThe Intensity and Effects of Strength Training in the Elderly neuromuscular coordination. As a result, increase agility and reduce the risk of personal injury in everyday life. For example, slipping on the wet floor.
Start slowly, exercise regularly
If you have not engaged, it is not necessary to arrange interval sprints or take complexes of CrossFit. To an untrained person can be a intervalkoy usual brisk walking. Try walking, swimming, pedaling on a stationary bike in the style of interval training. For example, by the method Tabata.
With regard to strength training, for starters, you can perform exercises at home with their own weight. Then, when the muscles get stronger enough, go to the gym and engage on the trainers and free weights.
In fact, it does not matter, you'll do at home or in the gym, arrange intervals on a treadmill or in the pool houses. The main thing - do it on a regular basis. Most of the studies devoted to the benefits of HIIT and power loads are based on the regular classroom for a few months. One-time training or occasional rare session will not give a positive effect. Engage regularly, and you will extend the body of youth for many years.
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