Strength training is the exercise that takes off 20 years

Start with the legs

If you’re new to working out, it’s best to focus on the legs. They are the largest reservoir of muscle mass in the body and also the quickest to deteriorate. In addition, the legs contain a lot of fast-twitch fibres, so training them is vital.

Prioritise intensity over reps

Do reps at a high intensity (quickly) to work the fast-twitch fibres. It is recommended to do a few repetitions, half or less of the maximum you can do, to avoid fatigue. “The key is speed and intensity, because that’s what activates the fast fibres through the nervous system,” says Isidro.

Incorporate rest

Give yourself plenty of time to rest between sets. At a minimum, rest time should be one minute, but two or three minutes between exercises is even better. “You’re fully recovered when you can speak and sing, not just grunt monosyllables,” says Isidro.

Avoid fatigue

“It is essential that the exercise be non-exhausting or fatiguing. When you fatigue, you’re working the slow-twitch fibre and continuing to lose fast-twitch fibres,” says Isidro. “It’s better to do a few exercises well and repeat them a couple of times. Stop before fatigue sets in.”

Start small

Start with short workout sessions that last five to 15 minutes. Do them in circuit format, alternating exercises with breaks. “We all have 10 minutes a day if we prioritise. Forget your previous experience – many of us think that exercise should be tiring and painful [in order] to work. If we do less, we enjoy it more and see the benefits, creating a positive ripple effect.”

Breathe right

Working the respiratory muscles is also essential, because it improves recovery and endurance. Take long, full breaths, breathing into the diaphragm.

When, where and how

According to Isidro, the best time to exercise is in the morning. “This stimulates the sympathetic system early, which makes it easier for the parasympathetic system to be stimulated in the evening, improving sleep.” If possible, exercise outdoors, because contact with nature and socialisation have a direct and positive effect on health.

You don’t need a gym to get the benefits. Working out with your own body weight can be really effective. “The important thing is that the exercises are adapted to your fitness level, so that you can repeat and maintain them over time,” Isidro says. “And if you can do them in a group or with friends, even better. Socialising motivates, engages, and, as studies show, lengthens life.”

How to test your muscle function

Several simple tests can be done at home in order to check your current strength level and to show you where we may need to improve. “The important thing about these tests is not only to know where we are, but also to measure how we are progressing,” notes Isidro. “Sometimes the change is perceived in how we feel, but other times we need objective data, and these are very simple tools that allow us to tangibly see how strength training is helping us improve.” Below, some of those tests: