20-Second Workouts That Help Reverse Muscle Loss – Ideal For Anyone Over 40
Our bodies start to grow from the moment we were born. But the muscles begin to weaken when we become 30 years of age. For that reason you should reduce the muscle degeneration and strengthen the body. Muscle degeneration or atrophy happens when the muscle loses mass and becomes weaker and smaller. The degeneration progresses the more you age. The mitochondria also become fewer in number and weaker.
You can experience muscle degeneration between 30-40 years of age and if you aren’t physically active, the body can lose 5 percent of the muscle mass. That is why it is important to do exercises for smoother aging. Muscle degeneration can cause frailty, disability, arthritis and mortality. The issues are serious but not all is lost. Exercising helps it and a study has found that a specific workout can have impact on the cells.
A group of participants were given different workouts. One of them used exercise bike in 4-minute intensive interval, the second group also used exercise bike for thirty minutes and lifted light weights and the third group lifted weight regularly.
The first group built more endurance and the genes of older and young participants had different levels of activity. The study concluded that the intense exercising promoted healthier and more mitochondria and produced more energy. And it had more positive effect on the older participant. The interval workout is consisted of ten exercises that should be repeated three times, each lasting for twenty seconds. Then take a ten-second pause.
-Up and out jacks;
-curtsy jump lunge;
-Flutter kick squats;
-two jump jacks and four high knees;
If you have already a regular workout routine, it will be easy for you to include this training and here are some tips:
-You should warm up at first and include the ankles, legs, hips, wrists, shoulders and neck.
-You should start slow. Exercise for twenty seconds and rest for 40-60 seconds. Try to stick to that because you can injure yourself.
-You should set a timer because you will focus better on the workout;
-You should workout more than three to four times a week, because the body needs to rest and relax. You can do cardio instead, if you work out every day.