How to train so as not to turn into a wreck after 40


12/30/2023 21:14

After 30 years of inactivity, the body loses 3-5% of muscle mass every decade, and after age 50, this figure can increase to 15% in 10 years.

At the same time, the fat level also increases. Muscles that consume a significant amount of calories begin to convert excess energy into fat due to a decrease in their volume. Testosterone levels also decrease with age, which contributes to weight gain.

Aging affects the entire body. With increasing age, the number and density of mitochondria, the energy centers of cells, decreases, and their ability to produce energy deteriorates. This affects the condition of the muscles, heart, brain, liver and other organs.

Joint problems become more likely. The risk of osteoarthritis increases, a joint disease in which cartilage tissue becomes thinner, which is accompanied by pain and limited mobility.

Cognitive function deteriorates. Glucose metabolism in the brain deteriorates, leading to a lack of fuel and reduced efficiency of its functions.

These signs of aging can be mitigated through exercise.

To slow down the aging process, it is recommended to opt for high-intensity interval training (HIIT). This type of training involves alternating between high and low intensity. For example, performing an exercise at maximum speed for one minute, followed by a minute of rest or doing the exercise slowly.

Feelings of HIIT include increased heart rate, shortness of breath, and exercise. This type of training has positive effects at the cellular level, increasing the ability of mitochondria to produce energy by 49-69% after 12 weeks of regular HIIT training. This effect is especially pronounced in older people. Researchers suggest that HIIT may improve mitochondrial efficiency not only in muscle, but also in other organs.

This type of exercise also protects against osteoarthritis and reduces the risk of diabetes and obesity by improving insulin sensitivity. In addition, HIIT helps build muscle mass, lose weight and increase free testosterone. It also supports cognitive function by improving glucose metabolism in the brain and reducing the risk of cognitive decline.

It is recommended to do HIIT at least twice a week. However, before starting training, you should consult your doctor, especially if you have problems with the cardiovascular system, obesity or other diseases.

To reduce stress on the body, it is recommended to distribute training loads according to the 80/20 principle, where 20% of the time is devoted to interval training, and 80% to less intense types of activity, such as light cardio or strength training.

Strength training is also important for maintaining and increasing muscle mass, maintaining a healthy weight, and improving neuromuscular coordination. You should start gradually, especially if you have not been physically active for a long time.

It is important to exercise regularly, whether at home or in the gym. Regular training over several months significantly increases the effectiveness of the training process. Single training sessions or infrequent sessions will not lead to significant positive results. Consistency in exercise will help maintain a youthful body for many years.

Specialist Dubrovskaya Anna

Specializes in ultrasound examination of the cervical and lumbar spine, joints, cranial vessels, neck vessels, vessels of the lower extremities, abdominal cavity, thyroid gland, mammary glands, kidneys, pelvic organs

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