There are some inevitable truths that we all need to understand about growth. Like testosterone, our metabolism begins to slow down and production of hormones such as testosterone begins to slow down. We lose muscle mass, strength, energy, mobility and flexibility. Although frustrating, these are just some of the reasons why we need to stay. Suitable and active As much as we can.

To fight Aging And add years to you Age, You need to build and maintain muscle and strength at all costs. The best way to do this is to do strength training and especially focus on the six basic activities: pinching, bending, pushing, pulling, carrying and lunging.

However, in addition to lifting weights, there are other techniques that can help fight the effects of aging. I recommend to my clients to include both plummetric and anaerobic sprints in their sports practice. Pyometrics When it comes to exercises that use speed and energy to build muscle Anaerobic sprints It consists of fast and short sessions of intense effort. This will help you build and maintain your type II fast-moving muscle fiber (which supports fast, vigorous activity) and your anaerobic glycolytic endurance (the process by which cells break down glucose for energy).

In other words, adding plummetric and anaerobic sprints to your workout can help your body improve what it may have lost as you age: muscle mass, strength, energy, mobility and flexibility.

The following are two examples of plummetric exercises and two anaerobic exercises that can be applied to your fitness program. Over 50 years (Or at any time in your life) Once you have consulted with your doctor. You can use pyrometric exercises as a warm-up before your normal weight lifting, and anaerobic sprints can be done as a completion or on a special day for strength training.

For more, see 60-sec Exercises can add years to your life..

Tim Liu, C.S.

To do this ExerciseStay a few steps away from a bench and lower yourself so that your hands rest on the bench and your body stays in a straight line from head to toe. Bend your elbows so that your chest touches the floor (like a push-up) and lower yourself to a horizontal position, and lift your arms as high as you can to get them out of the chair. Slowly rest on a bench with your hands, then make another representation. Do 8 repetitions three times.

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Squat jumps
Tim Liu, C.S.

Stand at a hip-wide distance with your feet. Holding your hips tightly, swing your arms back and forth as you lower yourself to the squat position, then swing your arms forward as soon as you can. Smooth ground on half a square foot before jumping again. Do 10 repetitions three times.

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Sliding Push Exercise
Tim Liu, C.S.

If you have a ski destination in your gym, start with a light weight (one 45-lb weight if you have one or two 25-lb weights). If you are new to the gym, stretch out your arms and hold the sliding height on the handles. Push the slide 20-40 yards one way back and forth, always pushing your body towards the bars at an angle of 45 degrees. Keep your eyes on the ground as you push. Rest for 2-5 minutes before doing another set, planning 3 to 5 sets of 20-40 yards each.

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Bicycle Springs
Tim Liu, C.S.

Jump on your favorite exercise bike (stationary, mobile or air) and set a timer for 30 minutes. Rotate at high speed for 20-30 seconds at maximum speed and then switch between ships for a minute at a steady pace. Perform these intervals as often as possible within 30 minutes.

And there you have it, two plummetric exercises and two anaerobic sprints that you can add to your practice (with your doctor’s permission) to increase your longevity now and over 50 years of age.

For more, see 3 Major Secrets of Living Up to 99 According to Betty White.