20-Second Workouts That Help Reverse Muscle Loss – Ideal For Anyone Over 40

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From the moment we are born, our body starts to grow and develop in the next three decades. Scientists emphasize the fact that it is of high importance to exercise regularly in order to keep the body in its optimal state, and counteract the process of aging of the muscles and its effects, like immobility and arthritis.

Muscle degeneration is a process in which the muscles become weak and small due to the mass loss. As time passes, the body cells face more difficulties to renew themselves, as the mitochondria, the parts of the cell that produce energy, weaken and their number is reduced.

This process occurs between the ages of 30 to 40, and if one is not physically active, it can cause a reduction of muscle mass up to 5% after 30, and up to a half until the age of 70 and 80.

This causes severe issues, including:

  • Arthritis: Studies have shown that muscle degeneration might cause rheumatoid arthritis, and women are more prone to this.
  • Disability: It leads to a limitation in the movements and loss of function in the body.
  • Frailty: Studies have shown that people who suffered muscle degeneration have a higher risk to fall compared to people with stronger muscles.
  • Mortality: One found has found that patients who underwent pancreatic surgery had an increased risk of dying in the following three years if they had suffered muscle degeneration.

Therefore, exercise is essential if you want to avoid the serious side-effects of muscle degeneration. Yet, a recent study has found that one specific workout is especially effective in regenerating the cells.

The researchers divided participants into three groups and assigned different workouts to them.

The first group lifted weights regularly, the second used an exercise bike moderately for 30 minutes and lifted weights lightly, and the third group used an exercise bike too, but was told to pedal intensely in 4- minute intervals.

The last group built more endurance, but researchers also found that it affected genes on different activity levels. It affected 274 genes in participants 30 years old or younger and almost 400 in those 65 years old or older.

They concluded that intervals of intense exercise produced more energy as they promoted more and healthier mitochondria.  The interesting fact was that the workout had better effects in the older participants.

The training program lasts for 10 exercises repeated in 3 sets, each set lasting 20 seconds. After each time, you should make a 10-second break.

  • 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

If you exercise regularly, the interval training routine will be easy to incorporate. Yet, make sure you follow these tips:

  • Always warm up and include the ankles, legs, wrists, hips, neck, and shoulders.
  • At the beginning, Exercise for 20 seconds and make a 40- or 60-second break, to avoid injuries
  • Set a timer to focus on the exercise, and not the time
  • Work out no more than 3-4 times per week, in order to leave some time for the body to relax

It is never late to start exercising, and your body will soon show its gratitude!

Sources and References:
healthawarenesscommunity.com
theheartysoul.com
besthealthyguide.com

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