Time is relentless and already after 30 years each of us begins to feel the influence of age and the body begins to change in the direction of aging. It is impossible to stop this process, but it is possible to slow it down and the method is quite simple and available to everyone.
As Chronicle Live writes, the British physician and TV presenter Michael Moseley talked about him in his Just One Thing podcast, in an episode dedicated to prolonging youth. According to him, this method is weight training, informs UAINFO.org with reference to Obozrevatel.
The need for such training arises from the fact that after 30 years, muscle mass begins to decrease. If you engage in its maintenance, it can rejuvenate the body at the cellular level and even give the brain an additional boost.
Dr. Moseley cited studies showing that 12 weeks of weight training can increase muscle mass by 10 percent and strength by 150 percent. "A review of dozens of studies on the effects of exercise on people over 50 found that both aerobic exercise and weight training are good for the brain, but studies have shown that weight training is especially good for memory and executive function, which improves things like, as a solution to problems," the presenter said.
He added that strength training has another positive effect - it improves sleep. For example, recent studies on the effects of physical activity have shown that those who engage in strength training sleep better and longer by almost 20 minutes each night. And, of course, such training helps in weight loss.
One of the studies that Dr. Moseley described in more detail was conducted at Harvard. Over 10,000 men participated in it over 12 years. In their experience, it was possible to establish that strength training burns belly fat better than cardio. And this is important, because it is the fat on the stomach that passively produces chemicals that can have a bad effect on blood sugar levels.
"Muscle cells, on the other hand, have a positive effect when you exercise, they soak up blood sugar like a sponge. In fact, one study found that for every 10 percent increase in your skeletal muscle, there was a 10 percent reduction in your risk of developing prediabetes ", the doctor added.
That is, along with improving the appearance, building muscle mass makes it possible to feel younger and even add years to life. So a recent analysis, which Moseley talked about, showed that 30 to 60 minutes of strength training per week reduces the risk of death from heart disease and cancer by up to 20 percent.
And what exactly happens to muscles as we get older, told podcast guest Abigail McKay, a muscle health researcher from the University of Copenhagen. According to her, the loss of muscle fibers occurs with age.
As the scientist said, over time these organs begin to lose connection with the nerves. And if this connection weakens due to the fact that the muscle fibers have never been used, then eventually it will not just weaken, but completely disappear and then such muscle fibers will die.
However, she added that it's never too late to start working on your body with weight training. "It doesn't matter how old you are, you're going to benefit, but I think what's also emerging now is that if you're active throughout your life, you slow down some of these negative changes that happen with age. You can even completely to prevent them," she shared.
However, Dr. Moseley urged those who have never exercised and now want to start to check with their doctor first. After all, due to certain health conditions, it may be necessary to start slowly, avoid some exercises and gradually increase their intensity.
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