Aging muscles are a problem especially among people who are older than 30 years of age due to the way the human body works. The cause of this is none other than sarcopenia, which is a symptom that occurs naturally. The side effects from aging muscles are a pain to deal with, so it is advisable that you start taking proactive steps to reverse the effects. Here are some of the best exercises for aging muscles that you can utilize today!
In various studies conducted on the elderly, it was discovered that High Intensity Interval Trainings (HIIT) is capable of producing the most change in the genes of muscle cells amongst the elderly. On top of that, HIIT improved the muscle mass, strength and stamina of those who were within those age groups, bringing about improved levels of fitness levels in the elderly. If you’re at risk of having aging muscles, consider adopting alternate days of HIIT into your schedule lasting for a quick 30 minutes each session.
Apart from HIIT, weight training presents various benefits that are essential for not only aging muscles, but for an aging individual. By partaking in weight training, an individual may counteract their weakness and in turn build physical strength in their body. When weight training is performed regularly in the elderly, one can expect to see the increase in muscle mass, bone density as well as reduced symptoms of chronic diseases such as arthritis and type 2 diabetes. An individual can alternate between HIIT and weight training exercises throughout the week to gain the maximum benefits from both exercises.
More often known as cardiovascular exercises, aerobics is one of the few exercises that improves the stamina of one over time and can range from high intensity to low intensity. HIIT is a variation of aerobics that is high intensity and is highly effective in improving the condition of aging muscles. If you find yourself unable to keep up with HIIT, normal aerobic exercises are capable of preventing aging muscles from further worsening. Swimming, for example, is a great example of an aerobic exercise that is beneficial for people with aging muscles due to the low-stress levels on the joints.