The Best Type of Exercise For Aging Muscles

Max out your gains—even in your golden years

BY BJ GADDOUR

Aging can do a number on your muscles. After you turn 30, you start to slowly lose your bigger fast-twitch muscle fibers that make you lean, defined, and athletic. And your muscles even age at a cellular level with a decline in the number and quality of your mitochondria, the powerhouse of your cells.

But a recent study from Cell Metabolism discovered that certain forms of exercise may increase muscle mass and mitochondrial density, particularly with people 64 and over.

Not surprisingly, resistance training increased muscle mass and strength for all subjects. And cardio HIIT (high intensity interval training) improved the age-related decline in mitochondria. This study validates what we've known along, that it takes a strategic combination of strength and cardio work to maximize your fitness and age like a fine wine.

In fact, we've covered this potent strength and aerobic combination before with The Russian Fat Loss Workout, one of our most popular Men's Health workouts of all-time.

The big takeaway here is that you need to adequately hit your fast- and slow-twitch muscle fibers to both maximize muscle growth and fight the aging process.

Studies have shown that when it comes to muscle growth, the best results are achieved by using a mix of low, medium, and high reps. And the same things that build muscle also help slow the loss of it.

But don't get caught in the trap of thinking you can only hit your fast-twitch fibers with heavy strength training and your slow-twitch fibers with cardio. The degree to which you target certain muscle fibers depends on the speed and intensity of the exercise in addition to the rest time between work sets.

Traditionally we've been told that fast-twitch fibers get hit with heavy loads or moderately heavy loads moved explosively with longer rest periods between sets, and slow-twitch fibers get hit with lighter loads at slower speeds and with shorter rest periods between sets. In addition, you will recruit your lower threshold slow-twitch fibers first and the higher threshold fast-twitch fibers then kick in later as needed to keep you moving.

But another recent study shows that no matter the rep range, as long as the effort is there and you are pushing close to muscular failure, the full spectrum of muscle fibers, both fast and slow, will get worked. So you can accomplish your muscle-building goals with heavier loads and lower reps or with lighter loads and higher reps as long you are pushing to the limit.

Now, heavy lifting can be tough on the body as you get older. Your central nervous system takes more time to recover between sessions from heavier loading and your joints can only take so much wear and tear. Plus, heavy lifting doesn't adequately stimulate your mitochondria, which will decline with age and are critical for overall health and performance.

That's why I'm huge believer in what I call "metabolic bodybuilding." It can hit all of your muscle fibers while simultaneously increasing your mitochondria, all while using much lighter loads than normal. Metabolic bodybuilding involves using longer, higher-rep timed sets to stimulate muscle and mitochondrial growth via metabolic stress, or the accumulation of the acidic waste materials from exercise that causes your muscles to swell and burn. In this way, this revolutionary style of training spares your joints, is easier to recover from, and can be done with minimal equipment setups at home or in a hotel gym. In fact, I created a total body transformation system around this style of exercise with my METASHRED EXTREME program from Men's Health.

For example, doing 2-minute time-under-tension sets with resistance training exercises like squats, pushups, or biceps curls using a slow and controlled tempo and with rest periods of 60 seconds or less is one of my favorite ways to boost muscle and mitochondria. Plus, it will get and keep your heart rate up.

Courtesy: http://www.menshealth.com 

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6 Ways to Outsmart and Outlast Your Opponents

World-class athletes know how to get the competitive edge come game day—we've tapped into a few of their secrets

There's a fine line between psyching yourself up and psyching yourself out. "Mental anxiety before a performance can create adrenaline, which can be productive for some people but extremely counterproductive for others," says Steven Ungerleider, Ph.D., author of Mental Training for Peak Performance. World-class athletes know how to exploit their brains to ensure a competitive edge come game day. We've tapped into a few of their secrets.

Sponge Up the Pain

During workouts, don't block out pain. "Be hyperaware of what your legs feel like and what your lungs feel like. You're collecting data about how your body operates," says Kristen Dieffenbach, Ph.D., a certified sports-psychology advisor to the U.S. Olympic Committee. This data will keep you surprise-free and smooth come game day.

Dream the Feeling

"When you daydream, you're training your neuromuscular connections—the impulses that affect muscle memory," says Ungerleider. Run a mental movie of a competition from a first-person perspective. But instead of fantasizing about coming from behind to beat your rival, focus on the physical sensations you want to achieve during competition, whether it's a smooth stride or a flushed 3-wood.

Do Not "Do Not"

Your brain is like a search engine, says Bobby McGee, a professional running coach and the author of Magical Running. "If you type in 'Do not find last month's taxes,' chances are it will find last month's taxes." So when you say to yourself, Okay, don't tense up, your brain accesses the program on how to tense up muscles. Instead, use affirmative self-talk and imagery focused on relaxation.

Feel Your Form

Overthinking is easy when you're fatigued. The autonomic part of the brain that controls sports movements like running strides and tennis forehands runs independent of the cognitive brain, says McGee. "The minute you try to think about what you're doing, your brain trips over itself." Instead, rely on the neuromuscular connections you've built during training: Keep that forehand crisp by focusing on what hitting a crisp forehand feels like—not following a list of commands about how to do it.

Have a Plan

"You want to arrive at an event already knowing how you're going to spend each minute of your time," says Jimmy Archer, ACSM, a pro triathlete and coach for NYC Triathlon Consulting Services. Just as you prep for the event itself through visualization, practice the rest of your routine beforehand. "Nervousness is wasted adrenaline," says Archer. "If you can eliminate that element, you'll have more in the tank when it's time to compete." If possible, scope out the site of the competition a few days beforehand. "Familiarity helps take the edge off the anxiety," says Archer.

Squeeze Out Stress

Tense muscles harbor nervous energy and increase your risk of injury. Use progressive muscle relaxation to eliminate tension and strengthen focus. Starting at your toes, tighten one muscle group at a time and hold for 10 seconds. When you release the tension, focus on the sensation of letting go and increasing blood flow.

Courtesy: http://www.menshealth.com 

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