Before ridiculing the idea of building the physique you always wanted at age 52 or 58, Clinical endocrinology: Scientists have concluded that old age is by no means a problem when it comes to losing weight.Studies have found that many adults over the age of 60 could actually lose more Weight than young participants who followed the same weight loss plan.
There are many reasons to continue exercising, regardless of age.New groundbreaking research just published in Science Advances We have also identified the exact enzyme (NOX-4) that is a major contributor to the health benefits of metabolism from exercise in the elderly. Scientists expect the enzyme to be activated by the drug someday, but for now you just have to sweat!
Indeed, in old age with a straight face, it would be very difficult for anyone to claim that stagnation is a better choice.Absolutely fascinating research published in Minutes of the National Academy of Sciences What was done at Harvard University outlines how humans literally evolve from apes, become much more active, and enjoy significantly longer lifespans. In other words, continuing activity in old age is clearly a characteristic of humans, which is a major reason why our seeds have a long lifespan in the first place.
“It’s a well-known idea in Western society that as we get older, it’s normal to slow down, reduce behavior, and retire,” said the evolution of Harvard University, the lead author of the study. Biologist Daniel E. Lieberman commented. “Our message is the opposite. As we grow older, it becomes even more important to stay physically active. An important takeaway point is that we have evolved to be active throughout our lives. It means that our body needs physical activity to age well. “
If you’re over 50 and want to change your body shape through exercise and more physical activity, moderate to intense training such as jogging or HIIT is definitely the way to go. That said, there are always some additional tricks or “hacks” you can add each day to reach your fitness goals. Read below for more information. Second, don’t miss any exercise mistakes that can shorten your lifespan.
This tip may sound too good, but who do we discuss with science?This study Physical Therapy Scientific Journal I found that I could burn more calories just by chewing gum while exercising. More calories burned means more potential fat loss and an easier way to an improved body shape.
So why do seemingly trivial things like pieces of gum help improve training? Researchers report that chewing gum raises heart rate. A faster heartbeat means more blood and oxygen will flow into your muscles and ultimately more burning fat.
Even better, study participants who chewed gum while out for a walk walked at a faster pace, covered longer distances, and increased overall steps. Chewing gum during generally moderate workouts, such as walking, is a great way to enjoy more fitness benefits and increase calorie burning intensity without actually exercising harder.
“Chewing gum while walking affects many physical and physiological functions of men and women of all ages. Our study found that chewing gum while walking, especially middle-aged and older. It also shows that male participants have increased walking distance and energy consumption, “the researchers write.
Related: The worst lifestyle habits that cause you to feel old, science says
Many readers who want to change their physique are probably focusing on the 6-pack abdominal muscles and smaller waist size. Aerobics is an important ingredient in cooking a lean look, but resistance exercises that build and maintain lean muscle are also very important, especially for the elderly. As we grow older, our metabolism slows down. This usually makes it difficult for older people to lose weight.
Well, extensive research teaches us that a healthy regimen of resistance exercise can provide a serious boost to metabolism and thus make it easier to lose weight. In addition, further research suggests that focusing solely on diet and aerobics may actually lead to a slowdown in metabolism while trying to maintain good health. The more muscle you have, the more calories you burn. So the last thing you want to do in your new fitness journey is to resist resistance exercises.
The importance of maintaining muscles while changing body shape is obesity.. Researchers report that weightlifting and diet routines helped groups of older people lose more weight than a combination of aerobic exercise and diet. In addition, those who did only aerobic exercise lost much more important muscles along the way.
Moreover, don’t fall into the fallacy that the weight room is the territory of men.This study was published in Sports medicine We conclude that older women benefit from resistance training as much as older men. Of course, there are some differences depending on gender. “Older men may benefit from higher intensity programs to improve absolute strength in the upper and lower body,” commented senior research author Dr. Mandy Hagstrom. .. “But older women may be able to increase their relative and absolute lower body strength by increasing their overall physical activity, that is, increasing their weekly repetition.”
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In case you need a special excuse to indulge in a relaxing massage, many scientific studies have shown that a post-workout massage puts your muscles and body in the best possible position, quick and complete. Brings a more efficient recovery overall. Less pain and shorter recovery times mean that you can return to exercise in a faster way and change your body shape as soon as possible.
This study was released at Scientific translation medicine After riding the bike, a group of cyclists observed what happened after massaging one leg for 10 minutes. Incredibly, the massaged legs showed signs at the cellular level of both reduced inflammation in skeletal muscle and increased mitochondria (promoting post-exercise recovery). We all tend to think that fitness only occurs in the gym while you’re sweating, but most strength and physical changes occur hours after you’re recovering after training. .. By massaging tired muscles and joints, this recovery and reconstruction process can be speeded up and improved.
Another study, this was published again Scientific translation medicine, A similar conclusion was reached. Researchers applied an accurate massage to the injured leg muscles of mice, and indeed, the muscles healed much faster and stronger than other intact muscles. Therefore, if you are tense during exercise, it is advisable to visit a local masseuse.
Even on non-exercise days, enjoying a massage can benefit your muscles and help you reach your fitness goals.One study published in Archive of physiotherapy and rehabilitation Massages have been reported to help improve blood flow and muscle soreness without prior training. “The big surprise was the massage-only control group, which showed substantially the same level of improvement in circulation as the exercise and massage group,” says Shane Phillips, associate professor of physiotherapy at the University of Illinois in Chicago and research leader. ..
Related: According to science, four exercise tips to combat aging
A big aspect of changing and maintaining your relationship with fitness is finding a way to exercise without actually exercising. Gardening is a great hobby that helps you change your body while enjoying nature and greenery.
Did you know that gardening can actually burn about the same amount of calories as Jim?That’s true, according to this study released in Public Health Nutritionn. It may take some time to wrap your mind, but gardening is harder than it looks. It requires strength and hand-eye coordination. Researchers have named rakes, digging, and mowing particularly energetic and useful in terms of calorie burning.
In particular, this study found that gardening helps a group of older women improve overall fitness, gain muscle mass, and reduce hip size.As an additional bonus, this study Ecological psychology Gardening also reports that it promotes a positive body image.
Check out for more information According to science, the best anti-aging diet..
