One of the reasons to have a good exercise routine is to maximize the physical and mental deterioration that produces the advance of age.
For improve the quality of life and obtain greater longevity, the World Health Organization recommends people, at least, 150 minutes of weekly exercises. In case of doing so intensely, they can be 75, but the optimal are 300 in total. These activities also help improve agility and delay aging.
To start, it is not necessary to choose intense or difficult training, with a Light walk Great benefits are obtained. Of course, the more you give you the body, the better it will be to demand a little more. The aerobic exercises They are highly recommended, but interspersed with strength and resistance training It can generate unthinkable results, even in older adults.
Intense training
These three exercises are fundamental for a fitness life after 50
When the 50 -year barrier passes, a remarkable decrease in the physical condition that begins at age 30 is already dragging. Conditions such as sarcopenia, which is the loss of muscle mass and greater exposure to the danger of bones and joints, make it necessary to perform exercises with more effort to stop deterioration or grow the muscles.
Therefore, it is important to know which are the best training to delay aging and prolong physical and psychological well -being.
Running
It is proven to run drastically reduces the risk of mobility problems. A study by the Cooper Institute, from Dallas, showed that with only 5 minutes a day can significantly prolong life. Therefore, following the investigation, they began to wonder if walking could also provide similar results.
The most recent study, published in Progress in Cardiovascular Diseases, demonstrated again to run, regardless of speed, decreases the risk of death by 40%. They concluded that an hour of career could increase life expectancy in seven years.
Strength training
Strength training is also indispensable for longevity. The researchers collected death certificates of more than 30,000 people over 65. Only 9 % performed strength training at least twice a week.
Of the sample, those who trained had a 46 % less risk of death That those who did not train. In addition, those who trained had 41 % less likely to suffer deaths from heart problems and 19 % less likely to die of cancer.
High intensity intervals training
The Mayo Clinic in Rochester, Minnesota, directed an investigation into the cellular health of a group of men and women with a sedentary lifestyle. They performed several tests on their aerobic capacity, sugar levels and mitochondrial health to obtain an adequate sample. The results showed greater muscle strength in people who received weight training and greater resistance in people who received training at high intensity intervals.
The results were unexpected from biopsied muscle cells. Those who trained at intervals presented the greatest amount of changes in their genes, up to 274. In addition, the elderly who trained at intervals presented a notable change of 400 genes, much more than those who trained aerobic and strength. The results suggested that high -intensity intervals training had the Greater impact on the health of muscle cells.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
