Energy balance
Endurance training (ET) improves mitochondrial biogenesis, density, and function in aged skeletal muscle, thereby attenuating age-associated declines in mitochondrial protein synthesis and energy production.
Incorporate regular aerobic exercise into your routine to support muscle health and energy levels. Aim for 150-300 minutes of moderate-intensity activity (like brisk walking) or 75-150 minutes of vigorous activity per week. Break this into sessions of at least 10 minutes. This helps improve your mitochondria, which are the energy powerhouses of your muscle cells, and supports overall muscle function.
ET improves maximal oxygen consumption (VO2max), mitochondrial density and activity, insulin sensitivity, and energy expenditure... Upregulation of PGC-1α signaling is a major adaptation of skeletal muscle to ET... the age-associated decline in mitochondrial protein synthesis in skeletal muscle can be attenuated by ET.
Why this rating
Narrative review citing multiple animal and human studies.
Source
Biochemical Pathways of Sarcopenia and Their Modulation by Physical Exercise: A Narrative Review
Mohammad Mosaferi Ziaaldini et al. · Frontiers in Medicine · 2017
DOI 10.3389/fmed.2017.00167
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