How to use wearables to keep your muscles young

It doesn’t take a genius to figure out that as we get older, we lose muscle naturally. Sarcopenia is the medical term for this. Once you reach your mid-30s, the connections between your nerves and muscles begin to fail. It usually doesn’t get much better from there unless you do something about it.

Adults lose 8% of their muscle mass per decade on average, starting at the age of 40. This means that by the time you’re in your 50s or 60s, you’ve had decades of gradually deteriorating functional capacity.

Women, in particular, face a number of challenges when it comes to maintaining good muscular health. “Their muscles deteri­orate at a greater pace than men’s as they age,” says Michael Bemben, an exercise physiologist and professor at the University of Oklahoma’s Department of Health and Exercise Science.

“Muscle-controlling neurons in both sexes are destined to die off as they get older.” Men, on the other hand, usually have more muscle to begin with and can afford to lose it, but women cannot. “

The good news is that there is a lot you can do to slow down the ravages of time and stay in peak shape. According to research, sarcopenia is caused by both lifestyle and age. According to a recent study, exercise can make your cells biologically younger and your white blood cells’ telomeres longer. It alters the way cells in the body communicate with one another and the rate at which they age.

Then there’s this research. It included 21 older athletic men, ten 20-year-old runners and cyclists, and ten healthy but non-athletic elderly men. Researchers obtained blood and muscle tissue samples from all of the men’s thighs. To make a long story short, the researchers discovered that long-term exercise can improve aged muscles by training them to dissipate age-related inflammation. The muscles of older athletic guys are similar to those of 25-year-olds on a molecular level.

Muscle will naturally become more and more functionally limited with time. This decrease also raises the risk of complications such as adult-onset diabetes, hypercholesterolemia, hypertension, and cardiovascular disease. Keeping yourself in good shape will not only help you look beautiful, but it will also benefit your health. When it comes to carrying out even basic activities like walking and bending, the attention we pay to strengthening and maintaining muscles today will make a huge difference 20, 30, even 40 years down the road.

While you can’t completely prevent muscle aging, at least not yet… (but never say never), there are things you can do now to maintain your muscle quality.

Weight-bearing activities, cardiovascular fitness, and balance and flexibility training should all be included in your physical activity mix.

Pay attention to your body and adjust your activities as necessary.

To reduce the risk of injury, gradually increase the intensity of your workouts.

Building muscles and eating a lot of protein, according to a recent analysis of studies published in the journal Age and Aging, are the best approaches to avoiding sarcopenia.The review collated 13 years of published research on sarcopenia therapies in people 50 and older in order to aid scientists in their understanding of how to prevent and treat the condition.

Weightlifting indicates to your body that your muscles need to recuperate and then rebuild in order to be bigger and stronger in preparation for future stressors by contracting them. Spending time in the gym lifting weights and drinking protein drinks may pay off handsomely as you age.

Another study compared the effects of weightlifting and high-intensity interval training (HIIT), finding that while weightlifting was the most successful at increasing muscle strength, only high-intensity training affected participants’ muscles on a cellular level. A sequence of high-intensity exercise routines is interspersed with rest or relief periods in this sort of physical training. To put it another way, you run, cycle, or row rapidly for a while, then slow down.

“If patients have to choose one exercise, I would recommend high-intensity interval training,” says Sreekumaran Nair, M.D., one of the study’s authors.

However, I believe that doing three to four days of interval training followed by a couple of days of strength training would be more beneficial.

Interval training is now easier than ever to incorporate into your exercise programme thanks to running watches and activity monitors. Even some standard activity trackers have started to integrate this functionality as part of their feature set for individuals who don’t want to spend the money on a full-fledged running watch.

What happens when you exercise, and why are these changes age-related?

When muscle is exposed to resistance training and increased activity, it induces a range of synthetic pathways that are built into human biology. These don’t just go away as we get older; they’re always poised to respond.

Because it is the only body measurement that directly estimates a person’s relative body composition without consideration of height or weight, body fat percentage, along with resting heart rate and heart rate variability, is a fantastic marker of fitness level. The commonly used body mass index (BMI) is a metric that can be used to predict a person’s healthy weight depending on their height. While BMI rises with adiposity due to variations in body composition, other body fat measures provide more accurate results.

We’ve looked at a few smart scales that can help you keep track of your body fat. You can also use a hand-held body fat monitor to get a more precise picture of how your workouts are going. There are also a variety of wearables that can help you stay on top of your health or keep track of your reps and sets at the gym.

Don’t forget about it. The best stimulators for maintaining muscular function, strength, and size are resistance exercise and high-intensity interval training. It’s never too late to start, whether you’re a young athlete, a professional athlete, or an 80-year-old woman.

Above all, get started and keep going!

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