Why is it challenging for female athletes over 40 years old to burn fat, get faster and stronger? Instead of blaming the aging process and our low hormones -we need to change HOW we train and HOW we fuel for exercise as aging female athletes.
Let’s dive into the reserach the Dr. Stacy Sims is sharing. Sharing is caring.
Why do we need to incorporate high-intensity interval training (HIIT), sprint interval training (SIT), and resistance training into a fitness routine?
This approach aims to achieve specific health benefits related to blood glucose regulation and the interaction between skeletal muscle and visceral (deep abdominal) fat.
Let’s break it down:
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Shift to SIT and HIIT with Resistance Training:
- SIT stands for Sprint Interval Training, and HIIT stands for High-Intensity Interval Training. Both are forms of cardiovascular exercise that involve short bursts of intense effort followed by brief recovery periods.
- Resistance training involves exercises that challenge muscles to contract against resistance, such as weight lifting.
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Systemic Effect on Blood Glucose Homeostasis:
- This means that the combination of SIT, HIIT, and resistance training is expected to have a positive impact on the body’s ability to regulate blood glucose levels (blood sugar) throughout the entire system.
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Increased Crosstalk via Exerkines:
- Crosstalk refers to communication or interaction between different parts of the body. In this context, it’s referring to communication between skeletal muscle (the muscles that move your body) and visceral fat.
- Exerkines are signaling molecules or compounds that are released by skeletal muscle during exercise. These molecules play a role in inter-organ communication.
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Exerkines Downregulate Visceral Fat Storage:
- The exerkines released by skeletal muscles during exercise are believed to have an effect on visceral fat storage. “Downregulate” means to decrease or reduce.
- So, the statement suggests that the exerkines released during exercise may help reduce the storage of visceral fat, which is known to be associated with health problems when present in excess.
In summary, the idea here is that a combination of high-intensity interval training, sprint interval training, and resistance training can have a positive systemic effect on blood sugar regulation. Additionally, the release of certain signaling molecules from muscles during exercise may help reduce the storage of visceral fat, potentially contributing to improved metabolic health. This approach is often recommended for individuals looking to enhance their fitness and manage their weight and blood sugar levels effectively.
Read rest on https://debbiepotts.net/fueling-training-adjustments-for-the-aging-female-athlete/
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