MUSCLE#2, HEALTHY AGING MUSCLE is the result of a Healthy Active Lifestyle.

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HEALTHY AGING MUSCLE is the result of a Healthy Active Lifestyle. Between the ages of 30 and 70, there is typically a 25% to 30 % decrease in muscle function which leads to decreased strength, sagging muscles, facial aging, slowed walking, and instability which can lead to falls and bone fractures. The changes in muscle cells with aging include a decrease in protein synthesis, and in the number and quality of mitochondria, the structures inside the muscle cells which convert food and oxygen into energy the cells use in the form of ATP (adenosine triphosphate). The structure of the mitochondria change and they contribute to muscle wasting by creating oxidation damage of cell structures. Exercise has been shown to reverse some of these changes including the ability to use protein in the diet to build muscle. The old idea of just walking on a treadmill for 30 minutes is not enough. HIIT (high intensity interval training) and resistance exercise (weights, resistance bands, Pilates, hot yoga) for 45 minutes at least 3 times per week combined with healthy activity every day can slow the changes of aging so that you look younger than your age. A more youthful facial appearance in a recent study was associated with blood tests indicating better health. So if you want a better shape and better appearance as you age get up off your couch and start exercising regularly and living a Healthy Active Lifestyle. Exercise alone is not enough. You need the right amount of protein for your lean body mass (one gram per pound of lean body mass or two grams per kilogram lean body mass) with a 20 gram protein-Rich shake within 30 minutes to one hour after an exercise session to increase protein synthesis and muscle cell growth. You need to do both your exercise of specific muscles and your nutrition scientifically. Protein-Rich shakes have both protein and carbohydrate to promote muscle growth and reverse aging changes in muscle cells. How do you want to create your healthy aging plan? Stay with this series to find out. #drdavidheber #muscle #aging #science #mitochondria #protein to learn more go to and

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Categories: Fitness

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