Exercise is important in weight loss and maintenance as well as cardiovascular, brain and overall health. It is also important if one of your goals is to live a long, healthy life. Exercise physiologists have identified two exercise tips that promote longevity:
First of all engaging your fast-twitch, explosive muscles are a powerful way to promote longevity. One of the best ways to do that, and one I use twice a week, is HIIT workouts. These workouts boost cellular processes that make new proteins, which in turn support protein synthesis, reverse some effects of aging and increase muscle mass in older adults. In fact, according to this study, of 1500 participants between the ages of 70 and 77, doing a high intensity workout a couple of times of week may provide the most health benefits.
Other ways to activate these fast-twitch muscle fibers are through exercises using kettle bells, lunges and plyometric training, which involves jumping. I include jumping jacks daily and I also do one HIIT workout that includes plyometrics as well as strength training and walking outdoors on my local trails.
The second tip is to switch up your workouts regularly, which I have always recommended. It’s one of my strategies in Today is Still the Day. Use a combination of exercise strategies. Some days do weight training, on others HIIT, include long slower cardio like walking on a treadmill or local trails, jogging, swimming, rebounding or Pilates.
Including different types of exercise promotes healthy aging by improving cardio-respiratory fitness and slowing the loss of muscle mass that naturally occurs in the aging process.
Do you include a variety of different types of exercise in your program in order to promote a long, healthy life?
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