Older people, especially those over 60, should exercise as much as possible every day.

The rate of muscle loss is rapid, and it is difficult to recover the existing muscle mass even after resuming exercise. As muscle cells age, the expression levels of proteins involved in growth decrease, and the number and activity of muscle satellite cells decline.

If you do not exercise consistently, muscle mass will decrease quickly. If you are in a state of sarcopenia with muscle mass below the average, the risk of early death may increase, so you must exercise without rest. It is also important to consume enough protein, as protein is needed to re-synthesize the muscle proteins broken down during exercise.

Focusing only on protein and consuming too few carbohydrates may prevent muscle mass from increasing as expected. Our bodies use a fuel called glycogen during high-intensity resistance exercises. Glycogen is stored glucose in the liver and muscles, composed of carbohydrates and water. When carbohydrate intake is restricted and glycogen becomes deficient, athletic performance declines. Of course, missing carbohydrates in a single meal does not suddenly make movements that are usually easy impossible. However, if you reduce the proportion of carbohydrates in your diet while simultaneously engaging in muscle training and weight loss, muscle growth may stagnate.

It is not advisable to compulsively exercise even when experiencing muscle soreness just because you are told to exercise daily. There is a risk of injury and it can actually hinder muscle growth. Muscles grow as a result of microscopic damage to the muscle fibers healing. Usually, the proteins in the muscle fibers are resynthesized, which takes 24 to 48 hours.

Stimulating the same area during this period can not only halt muscle growth but also cause muscle tears. If you experience moderate muscle soreness after exercise, it is better to work on a different area the next day.

If you do not feel muscle soreness after exercise, it means the exercise intensity was too weak. In this state, continuing the exercise may not lead to significant muscle growth. If the goal is muscle development, it is advisable to gradually increase the exercise intensity. Our body has homeostasis, which aims to maintain the current state. The skeletal muscle system and nervous system are the same.

Initially, the muscles respond to strong stimuli by breaking down and re-synthesizing, but once adapted, they do not cause any change. At this point, to induce further changes in the muscles, a greater stimulus must be applied. This involves increasing the intensity of exercise.

If you haven't noticed muscle growth after 8 to 12 weeks of starting exercise, you should check whether the intensity was not too weak.

==========================

Getting older is also sad, haha

Muscle loss occurs as quickly as aging.

This is really a big deal.

As I age

Since the speed is fast, we need to come up with countermeasures just as quickly.

Time will pass quickly like this.

My habit of procrastinating day by day starting from myself

This is the problem.