Scientists can’t really say why our muscles shrink with age. There are various theories dealing with this problem. One theory is that muscle cells break down, but as we age, they lose their ability to repair themselves. This is what Jonathan Wanagat, UCLA researcher claim. This doesn’t mean that you have to give up on staying fit. Exercising to stay healthy and eat well is important. Still, you need to adapt your exercise routine according to your age. That will give you great results and prevent injury.
Exercising in Your 20s
Your heart, hormones, bones and muscles are in top shape. You will lose extra pounds easily. Your goal may be to stay healthy and look good. A great tip for people in this age group is to improve their posture. Good posture makes you look slim. This means you should focus on squats and lunges, pull-ups and push-ups. While your body will enjoy lots of cardio, you also need to make lifting weights a part of your routine. This is important for your health. Lifting weights will increase your muscle and bone density and help you stay healthy beyond your 20s.
Exercising in Your 30s
This is when your body becomes more prone to storing fat. Men can prevent this by incorporating weight training into their routine early on. Women have to fight it with a combination of cardio and weight training. At this point in life, many people work in offices and sit a lot during the day. This means that the exercises they need to focus on are the core muscles. This is targeted by sit-ups, push-ups and various isometric exercises. The plank is a regular isometric exercise. In addition, you should include light upper body stretching exercises that you can do in the office.
Exercising in your 40s
This is the time when Estrogen levels in women fall, causing fat to begin to accumulate in the abdomen. Cardio exercise is important for your health at this age. Still, you should also focus on your muscle strength. Weight training needs to be introduced gradually. You should use a longer warm-up phase to prevent injury. For cardio, consider doing HIIT cardio on a stationary bike. This type of cardio is effective and the risk of injury is minimal. Planks and other isometric exercises are important because your core muscles need to be strong to keep your body straight.
Exercising in Your 50s
It is always important that you have the exercises you do adapted to your body and your needs. This becomes even more important once you are in your 50s. Do you have a friend who is a fitness professional or you want a personal trainer, your body needs exercise. You need to think about your bone density because there is a risk of osteoporosis. Bone density is increased by doing exercises that put stress on your spine using weights. A good example of such an exercise is squats with weights on your shoulders. If that’s too difficult, a personal trainer will find the most suitable alternative for you.
Exercise will keep you healthy, but you must combine it with a healthy diet for the full effect. Your patience and determination are very important when it comes to a healthy lifestyle. Different hormone levels, muscle mass, and bone density must be considered when choosing an exercise routine. This varies from person to person, so make sure you listen to your body and do the best for it.