The body begins to grow from the very first moment that you are born. On the other hand, the muscles begin to weaken and deteriorate in your 30s. If you are approaching your 30s, it is time to look for a way to strengthen the body and diminish muscle degeneration. The good news is that scientists have come up with the best exercises for counteracting aging muscles and their negative effects like arthritis and immobility.
What is muscle degeneration?
Muscle degeneration occurs when the muscles become weaker and smaller due to loss of muscle mass. As time passes by, it is more difficult for the cells to renew and heal themselves, so the more the age, the more the degeneration advances.
When does it start?
As mentioned earlier, muscle degeneration can be experienced between the ages of 30 and 40. Physically inactive individuals can lose up to five percent of muscle mass in their 30s. This means that they might lose almost half of their muscle mass when they reach the age of 70, which is the reason why physical exercises must be included in everyone`s daily regimen.
What are the issues that it causes?
Frailty: The weaker the muscles, the more frail the body is. It has been scientifically shown that subjects who suffered muscle degeneration were three times more likely to fall than those with stronger muscles.
Disability: Muscle degeneration causes loss of function and the body and limited movements, which in turn make activities like climbing stairs and walking half a mile extremely difficult.
Arthritis: According to one study, there is a strong link between subjects who suffered muscle degeneration and rheumatoid arthritis.
Mortality: Another study showed that subjects who underwent pancreatic surgery were at higher risk of dying in the following three years if they had muscle degeneration.
The workout that helps combat muscle degeneration
Exercise is long known to help with this condition, but it was not until recently that scientists have found that there is a specific workout that positively affects the cells.
The team of researchers assigned different exercises to groups of subjects. One group lifted weights, another combined an exercise bike and weights, and the third one used an exercise bike, but was said to pedal intensely in 4-minute intervals.
The third group built more endurance and more than 247 genes in the participants 30 years old and nearly 400 in those 65 years old were affected. These numbers were much lower in the other groups.
As concluded by the study, intervals of intense exercise promoted healthier mitochondria and higher energy levels. Interestingly enough, the effects were more positive in older subjects.
Interval training workout
This workout is made up of ten exercises repeated three times, each time lasting twenty seconds. Take a ten-second break after each time.
- X burpees
- 2 jump jacks + 4 high knees
- Flutter kick squats
- Evan burpees
- Split jumps
- Water break
- Butt kickers
- Curtsy jump lunge
- Up and out jacks
- Static squat
- 3,2,1 lunges
How to incorporate interval training into your regular routine
Here are a few tips on how to incorporate interval training in your regular routine:
1. Warm up first
Warm up the neck, shoulders, wrists, hips, legs, and ankles.
2, Start slow
Exercise for twenty seconds and rest for a minute. Stick to this time as more intense exercise may make you susceptible to injury.
3. Set a timer
You need to focus on the exercise rather than on counting seconds.
4. Work out no more than 3-4 times per week
The body need rest, so make sure you practice interval training no more than three to four times per week.
Robinson, M. M., Dasari, S., Konopka, A. R., Johnson, M. L., Manjunatha, S., Esponda, R. R., Carter, R. E., Lanza, I. R., Nair, K. S. (March 7, 2017). Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism, 25(3), 581–592.