Feel great in your 20s
"In your 20s, you have a wonderful ability to execute intense, heavy, frequent exercise," says Alexander Koch, Ph.D., an associate professor of exercise sciences at Truman State University. "Don't blow the opportunity."
The reason for that ability: a high tide of human growth hormone (HGH) and testosterone—currents that spur growth of the muscle fibers that ignite explosive lifts, sprints, jumps, and swings. "A man's HGH levels drop from 6 nanograms per milliliter (ng/ml) when he's 20 to 3 ng/ml when he's 40," says Koch. Your 20s represent the best time to build muscular power, which consists of generating maximum force as quickly as possible. (Muscular strength, by contrast, consists of force with no regard to time.)
To exploit this moment, you should head straight for the heavy weights, says Mike Boyle, A.T.C., the elite trainer who created the exclusive decade-by-decade workouts for this story. "You don't need much cardio because your metabolism still vaporizes pizza on contact. And you don't have to worry about flexibility because your joints are healthy and your range of motion doesn't need priming—yet."
"In your 20s, you have a wonderful ability to execute intense, heavy, frequent exercise," says Alexander Koch, Ph.D., an associate professor of exercise sciences at Truman State University. "Don't blow the opportunity."
The reason for that ability: a high tide of human growth hormone (HGH) and testosterone—currents that spur growth of the muscle fibers that ignite explosive lifts, sprints, jumps, and swings. "A man's HGH levels drop from 6 nanograms per milliliter (ng/ml) when he's 20 to 3 ng/ml when he's 40," says Koch. Your 20s represent the best time to build muscular power, which consists of generating maximum force as quickly as possible. (Muscular strength, by contrast, consists of force with no regard to time.)
To exploit this moment, you should head straight for the heavy weights, says Mike Boyle, A.T.C., the elite trainer who created the exclusive decade-by-decade workouts for this story. "You don't need much cardio because your metabolism still vaporizes pizza on contact. And you don't have to worry about flexibility because your joints are healthy and your range of motion doesn't need priming—yet."
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