As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.
You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.
As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.
Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.
But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.
So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!
Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.
Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.
You know I love Tabata workouts…and for SO many reasons beyond their efficiency.
Here’s why. Tabata is a type of high-intensity interval training (HIIT) that is known for its efficiency and effectiveness. This type of workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. This may not seem like a lot of time (just 4 minutes!), but it is enough to get your heart rate up and burn calories. I fell in love with Tabata workouts when I was in the corporate grind and working a lot of hours. These workouts provided a great boost during the day while allowing me to stay in shape. Do several of these workouts throughout the day and VIOLA!
Another reason I love Tabata workouts is that they are great for people of all fitness levels. Because you work at a speed that is challenging for you, Tabata is accessible to everyone. In fact, it is often recommended for people who are new to exercise because it is a safe and effective way to get started.
Tabata workouts are also perfect for people with busy schedules. (This is how I came to love Tabatas.) A single Tabata workout only takes 4 minutes, so you can fit it in even on the busiest days. And if you have more time, you can string together multiple Tabata workouts for a longer session.
In addition to being efficient and effective, Tabata workouts are also a great way to get a full-body workout. The 20-second bursts of intense exercise work your heart, lungs, and muscles all at the same time. This makes Tabata a great choice for people who are looking to improve their cardiovascular health, build muscle, and lose weight.
Another reason I love Tabata workouts is that you can easily create a workout depending on fitness goals. I personally use the 2nd option below quite frequently. Here are two common ways to structure your Tabata workouts:
A/B: Choose two exercises to alternate between. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 8 rounds. This is a great way to get a full-body workout, as you’ll be working different muscle groups with each exercise.
A/B/C/D: Choose four exercises to move through. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 4 rounds. This is a great way to challenge yourself and your cardiovascular system, as you’ll be working different muscle groups in quick succession.
You can also choose any exercises you like for your Tabata workouts, such as:
No matter which exercises you choose, make sure to listen to your body and take breaks when needed. Tabata workouts can be intense, so it’s important to pace yourself and avoid overdoing it.
Here are some ideas for Tabata exercises you could include in your next workout:
Push-ups
Triceps dips
Mountain climbers
Tuck jumps
Burpees
High knees
Bodyweight squats
Bodyweight lunges
Lunge jumps
Jump squats
Jumping jacks
Jump rope
Speed skaters
Box jumps
If you’d like to make your Tabata workout more strength-based, you can incorporate weights. Some of those exercise ideas include:
Clean and press
Dumbbell snatch
Front squat
Alternating reverse lunge
Push-up to mountain climber
Biceps curl
When doing Tabata workouts, it is important to listen to your body and take breaks when needed. If you are feeling lightheaded or dizzy, stop the workout and rest. You can also modify the exercises to make them easier if needed.
Tabata workouts are a great way to get a quick and effective workout that is perfect for people of all fitness levels. If you are looking for a way to improve your fitness, lose weight, or build muscle, Tabata is a great option.
Before you go, the trainer in me wants to share some additional tips to get the most out of your Tabata workouts:
Warm up before each workout with 5-10 minutes of light cardio, movements and dynamic stretches.
Choose exercises that you can do safely and effectively at a high intensity.
Focus on form over speed. It is better to do the exercises correctly at a slower pace than to rush through them and injure yourself.
Listen to your body and take breaks when needed.
Start with 2-3 Tabata workouts per week and gradually increase the number of workouts as you get fitter.
Be consistent with your workouts. The more you do, the better the results you will see.
With a little planning and effort, you can easily incorporate Tabata workouts into your fitness routine and start seeing results quickly.
Try it….as one of my mentors used to ask, “What have you got to GAIN?”
the answer: A lot.
P.S. Follow me on Instagram @Hlthchic for FREE Tabata workouts weekly.
Lifting weights is what I’m talking about! Resistance training. Working out with dumbbells, machines, barbells, bands, medicine balls, your own body weight, suspension training — or ANYthing for that matter that builds your muscles and bones. Why lift? Because my friends, lifting weights is the Fountain of Youth.
Seriously, resistance training can reverse most aspects of aging all the way down to your gene level. Going heavy activates the production of muscle stem cell satellite cells where the mitochondria apparently rejuvenate in a process called gene shifting. After just 6 months of resistance training 2-3 times per week, the biochemical, physiological and genetic signature of older muscle is “turned back” nearly 15 or 20 years. Pretty impressive, eh? No pill does that…
Resistance training helps us regain our strength, balance and coordination. It also improves bone mass and density, protects us against osteoporosis and lowers the chances of broken bones if we fall. Regular, progressive resistance training also improves our muscles’ longevity profiles at the molecular level. And, because our bodies respond quickly, it can take as little as 2 weeks for a regular program of progressive resistance training to increase protein synthesis rates in older adults. Want more science? Resistance training positively influences the neuromuscular system, hormone concentrations, and protein synthesis rate. Wowza.
Listen, I’m a big fan of moving. Exercise is good. Regular aerobic exercise like walking, swimming, running, or cycling strengthen the heart and lungs and can improve our muscle tone, but resistance training is “holy grail” of exercise because it can substantially slow (or reverse) declining muscle mass, bone density, and strength that used to be considered “normal” aging. Research shows that adopting a lifestyle of fitness including aerobic training and resistance training helps stave off these age-related declines, and boosts brainpower. I find it interesting that aerobic and resistance training provide complimentary, but not overlapping benefits. Resistance training improves higher-level brain functioning such as effective multi-tasking, learning ability, decision-making, attention span and conflict resolution, while aerobic exercise improves memory. Things that make you go, “Hmm..!” Am I right?
Resistance training is also one of the best ways to increase your energy and boost your metabolism. Did you know that just 12 weeks of resistance training can significantly increase your levels of testosterone and DHEA, a hormone your body produces that helps with testosterone and estrogen production? The result is improved bone and muscle strength, slowing age-related changes in your body, strengthened immune system, and improved energy levels, mood and memory.
The ACSM (American College of Sports Medicine) recommends resistance training for people over 50 at least 2-3 times a week, focusing on the major muscle groups including arms, legs and core. While lifting light weights provides some benefit, it’s best to stress your body by using a weight you can’t lift more than 8-12 times (or repetitions).
It’s important to keep in mind that the workout intensity is critical, because real muscle fatigue is what triggers change in the body.
You can follow the steps below to ease into strength training and reap its rewards:
Start strength training 2-3 times per week, and add a rest day between workouts.
If you’re a beginner, work with light weights, and slowly add weight as your body adjusts to the new exercise.
If you don’t know the proper form or have pre-existing injuries, it’s a good idea to work with a personal trainer a few times to understand the basics and reduce the possibility of injury.
While it’s normal to feel sore the day after resistance training, you shouldn’t experience pain while lifting. If you do, that’s a warning sign of an existing injury, so again, it’s a good idea to work with a trainer.
As you get stronger, plan on adding weight once you can lift a weight properly without pain 15 to 20 times.
Take a look at your fitness routine and be sure to incorporate cardio, strength, and flexibility to help improve your overall fitness and mobility. And remember, the best way to ensure you’ll move consistently and accomplish your goals is to enjoy the journey. (And ladies, I promise…you won’t bulk up!)
Hey boo…I have bad news….our Standard American Diet is not only “S.A.D,” but it’s also packed with sugar (simple carbs) which has a negative impact on our health. But, alas, I also have good news: lowering our sugar intake can reduce these harmful health risks, as well ADD these benefits:
Less insulin resistance & chronic disease. (Chronically elevated blood sugar can eventually lead to insulin resistance and increase triglycerides and the risk of heart disease, diabetes, fertility issues, and Alzheimer’s.)
We have the power to make positive change and we can do so by taking these 4 steps to improve our health today:
Eliminate added sugars. Don’t view this as a loss. It’s not. Instead, focus on what you can eat (protein, fat, fiber, and the right kinds of carbohydrates). Make sure you get enough protein as well. You can eat fiber-rich foods and quality fats like a scrambled egg with avocado, veggies, and sausage; chia pudding with protein powder; Greek yogurt with nuts and berries or protein powder whipped in; or a chocolate smoothie. (See recipe section for ideas.)
Pay special attention to how you feel in your mornings and don’t wait too long to eat in the morning. While many intermittent fasting (IF) plans may have you holding off on your first meal until noon, that doesn’t work for every body. Pay attention to your body and how you feel. Don’t get me wrong, there are many benefits to IF and I do it several days a week myself, but it’s NOT for everyone.
Prioritize sleep to boost results. You may have an easier time keeping sweet cravings in check and blood sugar balanced if you’re well rested, so aim for 7-9 hours of quality sleep per night
Use sweeteners as desired. Consider using them in your morning coffee or tea, or stevia-sweetened beverages like Zevia (we love the grape and “Dr. Pepper” flavors).
To help with #1 above, reducing sugar in your diet, keep in mind that sneaky sources of added sugars can be found in a variety of foods, including frozen vegetables with sauces, frozen meals, salad mixes, condiments (dressing, marinade, sauces), prepared food from the grocery store hot bar, dried fruits, nut mixes, non-dairy milk, and flavored coffee and tea drinks.
We have to become label savvy! Start with the foods in your pantry along with your next trip to the grocery store. Check ingredient lists closely for added sugars & familiarize yourself with their names to avoid unintentionally raising blood sugar:
Glucose
Sucrose
Fructose
Lactose
Dextrose
Maltose
Malt sugar
Malt syrup
Maltodextrin
Corn syrup
Cane sugar
Brown sugar
Agave nectar
Coconut sugar
Honey
Maple syrup
Brown rice syrup
Beet sugar
Molasses
Fruit juice concentrates
chronic diseases.
Once you’ve started checking labels more closely and have started to cut down on sugar intake, it shouldn’t take you more than 4-8 weeks to be feeling pretty darn good, with fewer symptoms and cravings, and greater ease in making healthy food choices. Willpower is like a muscle – it gets stronger the more you use it!
You CAN maintain this way of eating for the long haul, and…it’s also okay if to occasionally consume some of the foods eliminated. Remember, this journey is not about perfection, but consistently committing to your health.
Let’s do this together — one step at a time. I mean, what have you got to GAIN?
Until next time, live well, laugh often, hug a pet (or human) and MOVE!
