Prioritize these two factors to preserve mobility, strength, and autonomy in your golden years, according to a certified fitness expert.
As we advance in age, natural physiological changes take place, affecting muscle mass, bone density, and cardiovascular health. However, according to David Lloyd master trainer Jack Claxton, people can counteract these changes by focusing on two key aspects: improving VO2 max and regular strength training.
Claxton asserts that these two factors will significantly contribute to an individual's mobility, strength, and independence in their later years. He trains clients of all ages and fitness levels at the David Lloyd Clubs, emphasizing these two principles across his coaching.
Regarding strength training, he suggests incorporating bodyweight, resistance, and free weight exercises into regular workouts. This practice improves stability, reducing the risk of falls in older age, while also maintaining muscle mass to combat sarcopenia and improving bone density to prevent osteoporosis.
Collaborating with these sentiments is longevity expert Professor Michael Snyder PhD, who highlighted the significance of maintaining muscle mass throughout life for generating beneficial hormones.
To boost one's VO2 max, Claxton advises devoting at least two training sessions per week to resistance exercises and one to low-intensity steady-state cardio exercises, such as brisk walking, running, cycling, or swimming. Routine practice of steady-state cardio gradually enhances the health and efficiency of the respiratory system, resulting in improved VO2 max.
The VO2 max represents the maximum amount of oxygen one's body can consume during exercise. Higher VO2 max scores indicate greater oxygen utilization, leading to more efficient energy production for various activities.
- Jack Claxton, a master trainer at David Lloyd Clubs, encourages regular strength training and cardio workouts as effective methods to maintain mobility, strength, and independence during aging.
- To combat muscle loss associated with aging (sarcopenia), resistance exercises and bodyweight workouts are proposed by Claxton for strength training, improving stability and maintaining muscle mass.
- By incorporating low-intensity steady-state cardio exercises like walking, running, cycling, or swimming, one can boost their VO2 max, as suggested by Claxton, creating greater oxygen consumption during exercise for improved energy production.
- In line with Claxton's views, longevity expert Professor Michael Snyder PhD reinforces the importance of maintaining muscle mass throughout life, emphasizing its role in generating beneficial hormones for overall health and wellness.
