2 exercises to help prolong life and youth

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

With age, the untrained body begins to lose ground. Just two exercises will help you take care of yourself.

The more you move, the longer you will live and stay youthful. A study by Norwegian scientists has shown that muscle strength and physical activity are directly related to mortality from both cardiovascular disease and other causes.

As for youth, you can now check how well your body is preserved.

Based on the relationship between a person's fitness and the amount of absorbed and assimilated oxygen (VO2 max), Norwegian scientists have created an online calculator that shows your athletic age.

If this age matches or even exceeds biological age, it's time to add more movement to your life.

How to slow down aging

People are at their peak of development at the age of 25-30, and after that, in the absence of regular physical activity, their strength and the amount of muscle mass begin to decline. According to various sources, at the age of 50 to 70 years, a person loses from 1.5 to 3% of muscle mass every year, but this process begins even before the age of 50.

In one study, it was found that the difference in muscle mass and strength between people before and after 40 years is from 16.6 to 40.9%.

If you want to stay in shape, you need to stop muscle loss. Exercise to build and maintain muscle mass can prolong your youth. In addition, it is necessary to do cardio exercises that support cardiovascular health and increase endurance.

If you don't have enough time for full strength and cardio workouts, do not want to go to the gym or look for exercises for home exercises, you can maintain health and fitness with just two universal exercises: burpees and jumping rope.

Benefits of burpees and jumping rope

These exercises have several benefits:

• They pump over almost the whole body. With burpees, you engage your thighs, glutes, calves, chest, shoulders, triceps, abs, and hip flexors. During jumping rope, calves, hips, buttocks, abs, back, arms and shoulders work.
• Provides cardio workout and improves the functioning of the cardiovascular system.
• Suitable for weight loss. Exercise burns more calories than running at a slow pace, so combining burpees and jumping rope is a great workout option for those looking to lose weight.
• They pump explosive power - the ability to make maximum effort in minimum time.
• There are many variations. There are a huge number of variations of these exercises, so you will always have a more difficult option to strive for.
• They do not require special conditions. You don't need equipment for a burpee, and the rope is very cheap.
• Both exercises can be done anywhere.

Next, we will take a closer look at the features of the technique, options for performing exercises, the number of repetitions.

Burpee

This exercise was invented by Royal H. Burpee, a physiologist in New York. True, his version of the burpee was much lighter and consisted of four movements. There were no push-ups and jumping out.

Over time, burpees have evolved into what we are used to - a six-part exercise performed at high intensity.

Features of technology

Stand upright with your shoulders over your arms, your abs and buttocks tense.

Lower your body down, touching the floor with your chest, abdomen and front of your thighs.

Squeezing your abs and buttocks, squeeze yourself up, into support while lying down. During lifting, the body should be in a straight line.

With a jump, put your legs bent at the knees to your hands. During this movement, the legs do not bend strongly. The knee angle should be greater than 90 degrees.

Jump up, fully straightening your body.

Place your hands on the floor again and take up the rest.

In some variants, the burpee at the bottom does not need to touch the floor with the chest. Instead, a classic push-up is performed. If you find it difficult to push yourself up, try this option.

Execution options

You can experiment with all kinds of push-ups and jumps. For example, replace regular push-ups that touch the floor with your chest, stomach, and hips with push-ups on one leg or push-ups with arms or legs on a support.

Jumping can be replaced with jumping over a step or barbell bar, jumping on a curbstone, running in place, long jump with a turn.

Come up with your own burpee variations, then you will never get bored in training.

The number of approaches and repetitions

Since burpees are traditionally performed without weight, many reps or interval training is required to effectively build endurance. Perform 10-15 burpees, rest for 30 seconds and repeat. Do as many sets as you can.

You can try doing burpees for a while. Perform as many repetitions as possible in one minute. This way you can track your progress and strive for better results.

Jumping rope

First you need to find a rope that suits you. To do this, step on the center of the rope and lift both handles up. They should be at chest level.

Features of technology

While jumping, keep your elbows close to the body, bring your arms slightly forward. Try to rotate the rope with your wrists only, not using your forearms. Do not bend your legs while jumping. Land softly, on toes, with slightly bent knees.

Execution options

There are no less ways to jump rope than burpees. We have already written about 50 rope exercises. These options will help you diversify your workouts and improve your motor coordination.

Number of jumps

Perform 100 jumps. When it's easy and smooth, learn to double jump. The technique is the same. The only difference is that you need to jump a little higher without drawing your legs, and twist your wrists faster in order to have time to crank the rope twice.

Alternate burpees and jumping rope or add them to each set of exercises, then you will significantly increase endurance and muscle strength, and at the same time prolong your youth.