As we age, our bodies are subject to a certain amount of muscle loss, in a process called sarcopenia — and you don’t need to be at the age of “gray hair don’t care” to see it happening. For most people, sarcopenia starts in their 30s and the decline can lead to up to 30% muscle mass loss over a lifetime.
这可能具有显着的影响，尤其是更多的弱点和更少的流动性，这一组合有助于增加堕落，伤害和骨折的风险。即使对于年轻一方的那些，这种弱点也可能通过鼓励久坐行为来具有涟漪效应。基本上，你觉得肌肉疲劳更快，所以你很容易，促进你更肌肉损失的机会和体重增加。
但是有好消息，因为可以再次找到丢失的东西。您不仅可以减缓肌肉损失的下降，但您甚至可以在某种程度上逆转它。它并没有占用PertIfting Sessions来返回。
HIIT THE GYM
据A.最近的研究, high-intensity interval training (HIIT) improved age-related decline in muscle mitochondrial activity, which means the mechanism used by muscles to generate energy improved in study participants who did HIIT, even for those who were in the 65–80 age group.
HIIT涉及与较低强度恢复期配对的强烈活动的短暂爆发。这个可以采取多种形式，从你快速举起重物的高度课程，从培训患者伯斯佩斯。关键是练习和恢复的时间，培训您的身体在短期内努力努力。
它有效，因为在HIIT期间，肌肉细胞中的化学通道必须调整它们如何调节钙来补偿更高的能量产生。这使得肌肉细胞更有效地工作，这种方式类似于它们在细胞（和您）时的操作方式。
超越肌肉收益
As you improve muscle cell activity, you’ll be doing every other system in your body a favor as well, because HIIT — as well as endurance exercise like running, swimming, cycling and cross-country skiing — can be beneficial for other cells.
在一个学习在欧洲心脏杂志上发表，研究人员发现HIIT比抵抗训练更好。当然，根据该研究的共同作者，德国Saarland University的Christian Werner博士，将两者融入锻炼时间表的最佳效果。
为什么关心你的细胞?因为他们是big-time indicators of overall health in aging, Werner says. Your DNA is organized into chromosomes capped by telomeres, which has often been compared to the plastic tips at the end of shoelaces. As we age, the telomeres shorten naturally, but the more you can slow down the process, the better it will be for your cells, since they’ll be more resistant to stress and inflammation, two components that can age you at a faster rate.
其他最近的研究注意到，较高程度的心透剂健身 - 您可以通过常规高级会话增加 - 与更长寿相关联。您意味着您可以通过将此类型的活动添加到常规计划中来扩展生命的可能性更高。在NYU Langone健康的预防心脏病专家博士博士说，这些结果的一部分原因可能是整体上踏上高利兹和耐力练习的人倾向于开发更健康的习惯。
“随着你的健康，往往导致其他方式的益处，如吃更健康的食物他说，睡得更好，更加精力，压力更大，“他指出。“这一切都会增加并有助于更好的健康。”
如何开始
If you’re ready to get younger on a muscular and cellular level, then great, but if you’re new to HIIT workouts, be sure to ease in slowly to prevent injury, advises Keith McNiven, director of右路健身是一家伦敦的个人培训公司。
这可能是纳入一些迷你锻炼进入您的一天来让您的心率升高。例如，在刷牙时冲出会议之间的楼梯或快速蹲下来。
“These activity boosts can help acclimate your body to increasing energy levels, blood flow and oxygen intake,” McNiven says. “That will be helpful for when you do a full HIIT workout.”
He adds that HIIT can be done just two or three times a week — and can even be在大约10分钟内完成- 看起来有益于更大的肌肉增益，更高的耐力和更高的心肺气体健身。
您可能无法阻止父亲的时间在他的曲目中，但将这种高能锻炼方式纳入您的日常生活中可能会让他减慢一点。
