20-SECOND WORKOUTS THAT HELP REVERSE MUSCLE LOSS – IDEAL FOR ANYONE OVER 40

The human body grows and develops in the first three decades of life. Muscle degeneration occurs between the ages of 30 to 40, and if there isn’t any physical activity, the muscle mass can decrease up to 5% after 30, and up to a half until the age of 70 and 80.

In this process the muscles become weak and small due to the mass loss. As the body ages, the body cells have more difficulties in renewing themselves, because the mitochondria, the parts of the cell that produce energy, weaken and their number is lowered.

According to scientists it is of great essence to exercise regularly so that you maintain the body in its best condition, and counteract the process of aging of the muscles and its effects, such as arthritis and immobility.

Muscle degeneration causes severe issues, like the following ones:

  1. Arthritis – according to studies muscle degeneration may cause rheumatoid arthritis, and ladies are more susceptible to this condition.
  2. Disability – it is a limitation in the movements and loss of function in the body.
  3. Frailty – many studies confirmed that people who suffered muscle degeneration are at higher risk of falling contrary to people with stronger muscles.
  4. Mortality – it has been discovered that persons with pancreatic surgery are at higher risk of mortality in the next three years from their surgery if they had suffered muscle degeneration.

For that reason, working out is important if you want to avoid the serious side-effects of muscle degeneration.

However, there is a particular workout which is specifically effective in regenerating the cells. Because of that, researchers involved participants divided into three groups who used different workouts.

The first group of participants lifted weights on regular basis, the second were bike cycling moderately for half an hour and as well as lifting weights lightly, and finally the third group also used an exercise bike, however they had to pedal intensely in 4- minute intervals.

The results were the following ones: the third group of participants built more endurance, but it affected their 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.

Conclusively, researchers found out that intervals of intense exercise produced more energy because they promoted more and healthier mitochondria. It was interestingly enough discovered that the workout had better effects in the older participants.

The Interval Training Routine

It is consisted of 10 exercises repeated in 3 sets, each set lasting 20 seconds. After each time, you need to 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 are physically active and exercise regularly, this routine will not be hard to implement. However, ensure to follow these tips:

  • Start with warming up and include the ankles, wrists, neck, shoulders, legs, and hips.
  • When you start this training routine exercise for 20 seconds and make a 40- or 60-second break, in order to avoid injuries.
  • Use a timer in order to focus on the exercise, and not on the time.
  • Work out no more than 3-4 times per week as the body needs some time to relax.

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