As we age, two forms of exercise are the most important to focus on: aerobic exercise, or “cardio,” which gets your heart pumping and sweat flowing, and strength training, which helps keep aging muscles from dwindling over time. Most of the time, they don’t require any fancy equipment or costly classes.
Most people across the world have now begun realizing the importance of good health, which is very important to stay happy and positive in life. Despite living a fast paced life where time is money, allocating few hours from our daily routine for maintaining health is a must. It is no surprise that obesity and sedentary lifestyles are the leading causes of other life threatening diseases like diabetes, heart attack and more. So you need to work it out, and particularly include cardio vascular exercises in your fitness routine.
According to the science, though, your time is better spent in the weight room. A little more math: In people who don’t do any resistance training, each pound of muscle burns about six calories per day; so if you have 80 pounds of muscle, that’s 480 calories per day. Add in regular strength training of two or three sessions per week, and those worked-out, in-need-of-repair muscles can burn nine calories per day at rest—a 50 percent increase!—or 630 calories. And that doesn’t count what you work off during the workout itself. Further, resistance training is the only way to reduce (and even reverse) that pesky muscle loss due to aging.
All these forms of exercise improved lean body mass and insulin sensitivity, but only high-intensity and combined training improved aerobic capacity and mitochondrial function for skeletal muscle. Further, it was also seen that high-intensity improved muscle protein content that leads to an energy boost and muscle enlargement in older adults.
Many of us become less active as we get older. Over time, this can lead some muscles in the heart to stiffen. One of those at-risk muscles is in the left chamber of the heart, a section that plays a key role in supplying the body with freshly-oxygenated blood. Metabolism naturally slows as you age, so it’s harder to avoid pound creep age as the years pass.
Luckily scheduling regular workout sessions helps you increase the total number of calories you burn, helping you maintain a steady, healthy weight. You’ll torch more calories if you add in resistance training to your routine at least a few times a week, since working out with free weights or doing bodyweight exercises helps build muscle mass.
Aerobic exercise also significantly enhanced the cellular machinery responsible for making new proteins. This contributes to protein synthesis which helps in reversing the adverse effects of ageing.