Anti-Aging Fitness: How Heavy Resistance Training Can Help You Stay Young

Do you want to stay young and combat age-related muscle loss? If yes, then heavy resistance training should be a part of your fitness routine, especially if you're over 30 or 40. With age, we can lose up to 5% of our muscle mass per decade starting from our 30s, and by the time we reach our 50s, that number jumps to 10% per decade. However, exercise can help combat this muscle loss, and heavy resistance training is particularly effective in preserving muscle mass.

Why is heavy resistance training better at preserving muscle mass than other forms of exercise?

The science of muscles holds the answer. As we age, we lose more fast twitch fibers compared to slow twitch fibers. Heavy resistance training does a better job of engaging those fast twitch fibers, which are essential for maintaining muscle mass. On the other hand, endurance activities like long-distance running or lighter weight lifting only engage slow twitch fibers, which won't do much to preserve muscle mass.

Incorporating explosive exercises like kettlebell swings or medicine ball throws along with heavy resistance training can be even more beneficial. These exercises offer more variety and can be a lot of fun. They can stimulate and engage fast-twitch muscle fibers, contributing to overall muscle preservation.

Whether you're a fitness newbie or a seasoned pro, incorporating heavy resistance training into your fitness routine can be a simple and effective way to preserve muscle mass and maintain your overall health as you age. So, if you're looking for a way to combat age-related muscle loss, add heavy resistance training to your fitness regimen and stay strong and fit over 30 or 40 and beyond!