Scientists cannot really tell why our muscles shrink with age. There are different theories that deal with this problem. One theory is that muscle cells get damaged, but with age, they lose their ability to repair themselves. This is what Jonathan Wanagat, the UCLA researcher claims. This doesn’t mean that you should give up on staying fit. Exercising is still healthy and a good diet is important. Still, you need to adjust your exercise routines according to your age. That will get you great results and prevent injuries.
Exercise in Your 20s
Your heart, hormones, bones and muscles are at their prime. You will shed off extra pounds quite easily. Your goals probably are to stay healthy and to look good. An excellent tip for people in this age group is to work on their posture. Good posture makes you look slim. This means that you should focus on squats and lunges, pull-ups and push ups. While your body will enjoy a lot of cardio, you need to make weight lifting a part of your routine, as well. This is important for your health. Weight lifting will increase your muscle and bone density and help you stay healthier after your 20s.
Exercise in Your 30s
This is the time when your body becomes more prone to storing fat. Men can prevent this by including weight exercises into their routine earlier in their life. Women should battle it with a combination of cardio and weight training. At this point in life, a lot of people work in offices and sit a lot during the day. This means that the exercises they do need to focus on are the core muscles. These are targeted by sit-ups, push-ups and a wide range of isometric exercises. Planks are the usual isometric exercises. Also, you need to include light stretching exercises of your upper body that you can do in your office.
Exercise in Your 40s
This is the time when the estrogen levels in women drop, causing fat to start storing in the abdomen. Cardio exercises are important for your health at this age. Still, you need to focus on your muscle strength, as well. Weight training needs to be introduced gradually. You should use a longer warm-up phase to prevent injuries. As for cardio exercises, consider doing HIIT cardio on stationary bicycles. This type of cardio is effective and the risk of injuries is minimal. Planks and other isometric exercises are important as your core muscles need to be strong to keep your body straight.
Exercise in Your 50s
It is always important that you have exercises you do tailored to your body and your needs. This becomes even more important once you are in your 50s. Whether 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 as there is a risk of osteoporosis. Bone density is increased by doing exercises that put the pressure on your spine by the use of weights. Good example of such exercises are squats with weights on your shoulders. If that is too hard, a personal trainer will find an alternative that suits you best.
Exercises will keep you healthy, but you should definitely combine them with healthy diet for the full effect. Your patience and determination are of essential value when it comes to healthy lifestyle. Different hormonal levels, muscle mass and bone density should be taken into consideration when choosing exercise routines. These differ from one person to another, so make sure that you listen to your body and do what is best for it.
John Stone
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