For decades, standard medical advice for older adults has been nearly unanimous: walkswim or do a little stationary cycling. In the end we talk about low impact activities focused on the cardiovascular system, but recent scientific evidence is giving a 180 degree turn to this recommendation, since the real enemy of aging is not only the lack of physical background, but sarcopeniawhich is the loss of muscle mass and strength. And to combat it, science points to a simple exercise.
A simple exercise. Something as simple as stepping up a step, especially if done with optional extra weight, known as a weight step exercise, is not just a ’90s aerobic movement, it’s top-notch functional training.
And one of the great benefits of this exercise is that it does not require having to go to a gym or have extensive equipment, but rather it can be done at home and integrated into your daily routine.
Studied. It is not something that personal trainers say just for the sake of it, since there are different essays published in several top-level magazines that demonstrate that doing training sessions stepping They are tremendously effective tools. The first of them consisted of analyzing a program of only six weeks of stepping with weight at home in women over 65 years of age. The result was that they increased the power of their lower extremities by 10 to 11% and improved their stair climbing time by 9%.
Another 12-week study confirmed that step aerobics Elevates overall functional fitness, muscle volume and balance.
An undisputed king. Although he step It is fantastic for legs and glutes, the truth is that this should be the gateway to doing strength training with loads. This is something that made clear a systematic review of Cochrane which analyzed a meta-analysis of 121 randomized clinical trials with more than 6,700 participants. In this case, progressive resistance training, using weights 2 or 3 times a week, has a very important effect on improving muscle strength, reversing the unwanted effect of age.
In this way, short sessions of just 20 to 30 minutes are enough to improve the ability to carry out complex daily activities, reduce osteoarthritis pain and increase muscle mass.
More evidence. As if that were not enough, the Mayo Clinic points out that doing interval training from the age of 70, such as 6-second sprints on a stationary bike, is capable of reversing the aspects of muscle aging at the cellular level.
In this way, with only 1 or 2 sessions a week for 8 weeks, participants not only reduced their blood glucose, but showed 100% adherence without serious adverse events. Of course, studies emphasize that this type of routine requires professional supervision in the beginning to avoid overtaking people or falls that are fatal at this age.
Images | Vitaly Gariev
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